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Foods That Should Not Make It To Your Plate — Swap These Carbs & Save Your Heart
SemicHealth Pulse
August 22, 2025
Fresh health tips, inspiring stories, and more every Friday. Brought to you by SemicHealth
Hey,
Welcome to SemicHealth Pulse.
We all love a plate of rice, fresh bread straight from the oven, or maybe even a pastry with our morning tea.
But here’s the truth
Some of these refined grain favorites might be quietly putting your heart at risk.
A recent study has linked eating too many refined grains, like white rice and bread, to a higher risk of developing premature coronary artery disease (PCAD).
The good news?
Protecting your heart doesn’t mean giving up delicious food. With a few simple swaps, you can enjoy your meals and strengthen your health.
In today’s newsletter, we’ll cover:
What refined grains are and how they differ from whole grains
How refined grains can harm heart health
Why whole grains are the smarter choice
Easy swaps you can start making today
What are refined grains, and why do they matter?
You might be thinking:
Here’s the difference:
Refined grains have their bran and germ removed during processing, making them have fewer vitamins, minerals, and fiber.
What’s left is mostly starch, which digests fast and spikes your blood sugar.
And, over time, those sugar spikes stress your blood vessels and heart.
How refined grains affect your heart
A 2022 study of over 2,000 people found that consuming refined grains in large amounts, such as white bread, pasta, pastries, or rice, was associated with a higher risk of premature heart disease.
Why? Refined grains:
Causes rapid blood sugar spikes and crashes
Reduce heart-protective nutrients in your diet
Contribute to weight gain and inflammation
People most at risk are those who eat refined grains daily, especially if they already have high blood pressure, cholesterol, or diabetes.
Why whole grains are the better choice
Unlike refined grains, whole grains keep all their natural parts (bran, germ, and endosperm). This means:
Fiber stabilizes blood sugar and improves digestion
Has nutrients rich in magnesium, selenium, iron, and B vitamins
Packed with lots of energy that slowly releases for lasting fuel
Great examples include brown rice, quinoa, oatmeal, barley, millet, and whole-wheat bread.
Easy swaps you can start today
You don’t have to give up the foods you love. Just make small changes
Swab white rice for brown rice or quinoa
White bread for whole-wheat or multigrain bread
Morning pastries for oatmeal, millet porridge, or fruit and nuts
Refined grains taste great, but can quietly damage your heart over time.
Whole grains, on the other hand, protect your heart, keep your energy steady, and may even lower your risk of heart disease.
Start small. Try swapping just one refined grain for a whole grain in your next meal.
See a doctor if you already have risk factors (like high blood pressure, diabetes, or chest pain) and don’t forget to forward this email to someone who needs it.
Have any questions, feel free to reply to this email.
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Thanks for reading, and take care, friends! We’ll be back next week to talk about "The One Exercise That Can Add 10 Years to Your Life." See you then!
Here’s your reminder to email [email protected] with any (general) health and wellness questions you’d like for us to answer in a future edition.