Table of ContentsView AllTable of ContentsRefined Carbs vs. OthersWhy to Limit Refined Carbs19 Popular Refined Carb FoodsSwapsOvercoming Cravings
Table of ContentsView All
View All
Table of Contents
Refined Carbs vs. Others
Why to Limit Refined Carbs
19 Popular Refined Carb Foods
Swaps
Overcoming Cravings
Carbohydrates are an important energy source for the body. They provide essential nutrients like fiber, B vitamins, andantioxidants. Some types of carbs are more nutritious than others.
Refined carbs are carbohydrates processed to remove part of the grain kernel. Refined carbs are grains that are usually high in sugar. Processing carbs makes them feel softer. It also makes them last longer. However, this process strips the carbs of their nutrients and fiber.
Common examples of refined carbs are white bread and pasta, dessert foods, and white rice.Eating a diet rich in refined carbs has been linked to an increased risk ofexperiencing obesity,heart disease, andtype 2 diabetes.This article will provide an overview of refined carbs, including what they are, how they affect the body, and what to eat instead.
Linda Raymond / Getty Images
In the past, refined carbs were referred to as “bad” carbs, while whole grains were known as “good” carbs. Labeling food in this way can be harmful and promote negative body image.
What Are Refined Carbs vs. Other Types of Carbs?
Refined carbs arecarbohydratesprocessed to remove part of the grain.Whole grainscontain three parts: the bran, germ, and endosperm. The outer layer of the grain, known as the bran, contains fiber and B vitamins. The germ contains fiber, protein, and healthy fats.
During processing, the bran and germ are removed to leave only the endosperm.Examples of refined carbs that do not contain the bran or germ are white bread, pasta, and flour.
Unlike whole grains, refined grains are digested very quickly. They typically have a high glycemic index, which means that they cause theblood sugarandinsulinlevels to spike.Refined grains contain very little fiber, vitamins, or minerals. Rather, they are rich in rapidly digested starches.
You Can Identify Whether Your Food Is Ultra-Processed on This New Database
Reasons to Eat Less (or Avoid) Refined Carbs
Complex carbs, like whole grains, are preferred over refined carbs.Uncontrolled or exclusive intake of refined carbs can lead to health problems over time.
Studies show that eating refined carbs leads to spikes in blood sugar and insulin levels. When your blood sugar increases quickly, your body must release higher amounts of insulin to bring it down.This causes a dip in blood sugar levels. Eating a diet rich in refined carbs may also increase the amount of body fat.
These swings in blood sugar have been linked to an increased risk of food cravings and overeating.People who regularly eat a large amount of refined carbs tend to crave and eat more food because of these blood sugar changes.
Research shows that eating a large amount of refined carbs over time increases your risk ofinsulin resistance(the body does not respond to insulin as it should) and chronically high blood sugar levels.
Refined carbs also increase inflammation in the body.Increases in inflammation have been linked with several chronic conditions.
Diets rich in refined carbs have been linked to the following chronic diseases:
Are Processed Foods Really That Bad?
Refined carbs are a popular part of the American diet and are featured in most grocery stores. Be on the lookout for foods that contain any of the following ingredients.
Breakfast
Common foods high in refined carbs (unless made with whole grains) enjoyed at breakfast include:
Snack Items
Snack foods that are rich in refined carbs include:
Lunch and Dinner
Refined grains that are often part of lunch or dinner include:
Ingredients
It is common to find refined carbs in ingredients like:
What Are Simple Refined Carb Swaps?
Many people enjoy the taste and texture of refined carbs. Fortunately, several whole-grain options bring just as much flavor with more fiber and nutrients.
If you are thinking about adding more whole grains to your eating plan, consider any of the following swaps.
Healthy SwapsRefined CarbsWhite breadWhite pastaWhite riceFlour tortillasBreakfast cerealsWhole GrainsWhole wheat, rye, or multigrain breadWhole grain pastaBrown rice, barley, bulgur, farro, quinoaCorn tortillasOatmeal
Healthy Swaps
Refined CarbsWhite breadWhite pastaWhite riceFlour tortillasBreakfast cereals
White bread
White pasta
White rice
Flour tortillas
Breakfast cereals
Whole GrainsWhole wheat, rye, or multigrain breadWhole grain pastaBrown rice, barley, bulgur, farro, quinoaCorn tortillasOatmeal
Whole wheat, rye, or multigrain bread
Whole grain pasta
Brown rice, barley, bulgur, farro, quinoa
Corn tortillas
Oatmeal
It’s natural to experience cravings for refined carbs, especially if your body is used to eating them every day and you enjoy their flavor.
To start reducing your food cravings, try the following tips:
Summary
Refined carbs are carbohydrates that have been processed to remove key nutrients like fiber, B vitamins, and antioxidants. Carbohydrates are an important source of energy for the body. However, consuming a large amount of refined carbs can lead to health problems over time.
Refined carbs tend to cause the blood sugar and insulin levels to spike. Over time, this may increase the risk of obesity, type 2 diabetes, insulin resistance, and heart disease.
Common examples of refined carbs include white bread, pasta, and rice. Other refined carbs include pastries, breakfast cereals, and crackers. To reduce your risk of chronic health conditions, consider swapping some of your usual refined carbs for healthier, whole-grain alternatives like whole-wheat bread, quinoa, and oatmeal.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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