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Carbohydrates are an important source of energy for the body. They provide essential nutrients such as fiber, B vitamins, and antioxidants. Some types of carbs are more nutritious than others.
Refined carbs are carbohydrates that have been processed to remove part of the grain kernel. Refined carbs are grains that are usually high in sugar. When carbs are processed, they feel softer. It also makes them last longer. However, this process robs 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 is associated with an increased risk of obesity, heart disease, and type 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.
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In the past, refined carbs were called “bad” carbs, while whole grains were called “good” carbs. Labeling food in this way can be harmful and promote a negative body image.
What Are Refined Carbs vs. Other Types of Carbs?
Refined carbs are carbohydrates that have been processed to remove some of the grain. Whole grains have three parts: the bran, the germ, and the endosperm. The outer layer of the grain, called 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 carbohydrates that do not contain bran or germ are white bread, pasta and flour.
Unlike whole grains, refined grains are digested very quickly. They tend to have a high glycemic index, meaning they spike blood sugar and insulin levels. Refined grains contain little fiber, vitamins or minerals. Rather, they are rich in starches that are quickly digested.
Reasons to Eat Less (or Avoid) Refined Carbs
Complex carbs, like whole grains, are better than refined carbs. Uncontrolled or exclusive intake of refined carbs can lead to health problems over time.
Studies show that eating refined carbs causes spikes in blood sugar and insulin levels. When your blood sugar rises rapidly, your body has to release higher amounts of insulin to bring it down. This causes a drop in blood sugar levels. Eating a diet rich in refined carbs may also increase body fat.
These swings in blood sugar are linked to an increased risk of food cravings and overeating. People who eat large amounts of refined carbs tend to have cravings and eat more food because of these blood sugar changes.
Research shows that eating large amounts of refined carbs over time increases your risk of insulin resistance (the body not responding to insulin as it should) and chronically high blood sugar levels.
Refined carbs also increase inflammation in the body. Increased inflammation is linked to several chronic conditions.
Diets rich in refined carbs are linked to the following chronic diseases:
- Heart disease
- Obesity
- Type 2 diabetes
- Cancer
19 Common Refined Carb Foods
Refined carbs are a popular part of the American diet and can be found in most grocery stores. Watch out for foods containing any of the following ingredients.
Breakfast
Common foods high in refined carbs (if not made with whole grains) enjoyed at breakfast include:
- Breakfast cereals
- bagels
- Muffins
- Waffles
- Pancakes
- Granola
- Breakfast pastries
Snack items
Snack foods rich in refined carbs include:
- Biscuits
- Chips
- Cookies
- Cakes
- Candy
Lunch and Dinner
Refined grains that often form part of lunch or dinner include:
- white bread
- white rice
- Flour tortillas
- Pizza dough
Ingredients
Refined carbs are most commonly found in ingredients such as:
- White flour
- Corn syrup
- Brown sugar
- White sugar
What Are Simple Refined Carb Swaps?
Many people enjoy the taste and texture of refined carbs. Fortunately, some whole grain options offer just as much flavor with added fiber and nutrients.
If you’re thinking about adding more whole grains to your eating plan, consider any of the following swaps.
Healthy Exchanges
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white bread
-
White pasta
-
white rice
-
Flour tortillas
-
Breakfast cereals
-
Whole wheat, rye, or multigrain bread
-
whole grain pasta
-
Brown rice, barley, bulgur, farro, quinoa
-
Corn tortillas
-
Oatmeal
Overcome cravings
It is natural to experience cravings for refined carbs, especially if your body is used to eating them every day and you enjoy their taste.
To start reducing your food cravings, try the following tips:
- Eat nutrient-dense foods: Focus on nutritious, filling foods like fresh fruits and vegetables, whole grains, healthy fats, and lean proteins. These foods fill you up without spiking your blood sugar.
- Do not restrict food or calories: Be sure to eat when you are hungry. If you try to restrict your eating, your body may have more cravings.
- Manage stress: There are many emotional reasons why we want calorie-dense foods like refined carbs. Work with your health care provider to manage your stress and see a mental health provider if needed.
- Focus on sleep: Poor sleep can lead to food cravings. Focus on good sleep by incorporating sleep hygiene habits such as going to bed at the same time every night and avoiding screens before bed.
Summary
Refined carbs are carbohydrates that have been processed to remove key nutrients such as fiber, B vitamins and antioxidants. Carbohydrates are an important source of energy for the body. However, consuming large amounts of refined carbs over time can lead to health problems.
Refined carbs tend to cause 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 out some of your usual refined carbs for healthier alternatives like whole wheat bread, quinoa and oatmeal.
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