Carbohydrates are an important source of energy for the body. They provide essential nutrients such as fiber, B vitamins and antioxidants. Some types of carbohydrates are more nutritious than others.
Refined carbohydrates are carbohydrates that have been processed to remove some of the grain grain. Refined carbohydrates are grains that usually contain a lot of sugar. Processing carbohydrates makes them feel softer. It also makes them last longer. However, this process strips the carbohydrates of their nutrients and fiber.
Common examples of refined carbohydrates include white bread and pasta, desserts and white rice. Eating a diet rich in refined carbohydrates has been linked to an increased risk of obesity. heart disease and type 2 diabetes. This article provides an overview of refined carbohydrates, including what they are, how they affect the body, and what you can eat instead.
In the past, refined carbohydrates were called "bad" carbohydrates, while whole grains were known as "good" carbohydrates. Labeling food in this way can be harmful and promote negative body image.
What are refined carbohydrates versus other types of carbohydrates?
Refined carbohydrates are carbohydrates that have been processed to remove some of the grain. Whole grains consist of three parts: the bran, the germ and the 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, leaving only the endosperm. Examples of refined carbohydrates that do not contain bran or germ include white bread, pasta and flour.
Unlike whole grains, refined grains are digested very quickly. They typically have a high glycemic index, meaning they cause blood sugar and insulin levels to rise. Refined grains contain very little fiber, vitamins or minerals. Instead, they are rich in quickly digestible starch.
Reasons to eat fewer (or avoid) refined carbohydrates.
Complex carbohydrates, such as whole grains, are preferred over refined carbohydrates. Uncontrolled or exclusive intake of refined carbohydrates can lead to health problems over time.
Studies show that eating refined carbohydrates leads to spikes in blood sugar and insulin levels. When your blood sugar levels rise rapidly, your body must release larger amounts of insulin to lower them. This causes a dip in blood sugar levels. Eating a diet rich in refined carbohydrates can also increase the amount of body fat.
These fluctuations in blood sugar levels have been linked to an increased risk of food cravings and overeating. People who regularly eat a large amount of refined carbohydrates tend to crave and eat more food because of these changes in blood sugar levels.
Research shows that eating a large amount of refined carbohydrates over time increases the risk of insulin resistance (the body doesn't respond to insulin as it should) and chronically high blood sugar levels.
Refined carbohydrates also increase inflammation in the body. Increased inflammation has been linked to several chronic conditions.
Diets high in refined carbohydrates have been linked to the following chronic diseases:
19 Popular Refined Carbohydrates
Refined carbohydrates are a popular part of the American diet and are available in most grocery stores. Be wary of foods that contain any of the following ingredients.
Common foods high in refined carbohydrates (unless made with whole grains) enjoyed for breakfast include:
Snack items
Snacks high in refined carbohydrates include:
Lunch and dinner
Refined grains that are often part of lunch or dinner include:
Ingredients
It is common to find refined carbohydrates in ingredients such as:
What are simple, sophisticated carb swaps?
Many people enjoy the taste and texture of refined carbohydrates. Fortunately, several whole-grain options offer just as much flavor with more fiber and nutrients.
If you're thinking about adding more whole grains to your eating plan, consider one of the following alternatives.
Healthy substitutions
Overcoming desires
It's normal to crave refined carbohydrates, especially if your body is used to eating them every day and you enjoy their taste.
Try the following tips to reduce your food cravings:
- Eat foods rich in nutrients: Focus on nutritious, filling foods such as fresh fruits and vegetables, whole grains, healthy fats and lean proteins. These foods keep you feeling full without raising your blood sugar levels.
- Don't restrict food or calories: Make sure you eat when you are hungry. Trying to restrict your diet can end up making your body more hungry.
- Deal with stress: There are many emotional reasons why we crave high-calorie foods like refined carbohydrates. Work with your healthcare provider to manage your stress and consult a healthcare provider if necessary.
- Focus on sleep: Poor sleep can lead to food cravings. Focus on getting a good night's sleep by incorporating sleep hygiene habits, such as going to bed at the same time every night and avoiding screens before bed.
Refined carbohydrates are carbohydrates that have been processed to remove important nutrients such as fiber, B vitamins and antioxidants. Carbohydrates are an important source of energy for the body. However, consuming a large amount of refined carbohydrates can lead to health problems over time.
Refined carbohydrates tend to spike blood sugar and insulin levels. Over time, this can increase the risk of obesity, type 2 diabetes, insulin resistance and heart disease.
Common examples of refined carbohydrates include white bread, pasta and rice. Other refined carbohydrates include pastries, cereals and crackers. To reduce your risk of chronic health problems, consider swapping some of your usual refined carbohydrates for healthier, whole-grain alternatives such as whole-grain bread, quinoa and oatmeal.
By Carrie Madormo, RN, MPH
Carrie Madormo, RN, MPH, is a health writer with more than a decade of nursing experience. She has practiced in a variety of settings including pediatrics, oncology, chronic pain, and public health.
