6. Refined Grains: The Unwanted Impact on Kidney Health
Refined grains are a staple in many diets, but they have an undesired impact on kidney health. Refined grains are grains that have been processed to remove the bran and germ, which are the parts of the grain that contain most of the fiber, vitamins, minerals, and antioxidants.
The refining process results in a product that is easier to cook, has a longer shelf life, and tastes better, but it also strips the grain of its nutritional value.
One of the major ways refined grains impact kidney health is through the high glycemic index of these products. The glycemic index measures how quickly and how much a food raises blood sugar levels.
Foods with a high glycemic index, such as white bread, pasta, and rice, can cause rapid spikes in blood sugar levels, which can lead to high insulin levels and insulin resistance. Over time, high insulin levels and insulin resistance can lead to the development of type 2 diabetes, which is a major risk factor for kidney disease.
In addition, refined grains are often high in salt, which can lead to high blood pressure, another major risk factor for kidney disease. High blood pressure can damage the delicate blood vessels in the kidneys, leading to reduced kidney function and an increased risk of kidney disease.
Finally, refined grains are often high in phosphorus, which can be harmful to people with chronic kidney disease. When the kidneys are not functioning properly, they are unable to remove excess phosphorus from the body, leading to high phosphorus levels in the blood. High phosphorus levels can lead to calcium depletion, which can cause weak bones and increase the risk of fractures.
To promote kidney health, it’s crucial to limit your intake of refined grains and opt for whole-grain alternatives instead. Whole grains, such as brown rice, quinoa, and whole-wheat bread, are higher in fiber and can help regulate blood sugar levels. (6)
