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 kernel. Refined carbohydrates are grains that are generally high in sugar. Processing carbohydrates makes them feel softer. It also makes them last longer. However, this process destroys the nutrients and fiber in carbohydrates.
Common examples of refined carbohydrates are white bread and pasta, sweet foods, and white rice. Eating a diet rich in refined carbohydrates has been associated with an increased risk of experiencing obesity. heart disease and type 2 diabetes. This article will provide an overview of refined carbohydrates, including what they are, how they affect the body, and what to eat instead.
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In the past, refined carbohydrates were called “bad” carbohydrates and whole grains were called “good” carbohydrates. Labeling foods this way can be harmful and promote negative body image.
What Are Refined Carbohydrates and Other Types of Carbohydrates?
Refined carbohydrates are carbohydrates that have been processed to remove some of the grain. Whole grains consist of three parts: 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, leaving 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 typically have a high glycemic index, which means they cause blood sugar and insulin levels to rise. Refined grains contain little fiber, vitamins or minerals. On the contrary, they are rich in quickly digested starches.
Reasons to Eat Less (or Avoid) Refined Carbs
Complex carbohydrates, such as whole grains, are preferred to refined carbohydrates. Uncontrolled or solely refined carbohydrate intake can lead to health problems over time.
Research shows that eating refined carbohydrates leads to spikes in blood sugar and insulin levels. When your blood sugar rises rapidly, your body must secrete higher amounts of insulin to lower it. This causes a drop in blood sugar levels. Eating a diet rich in refined carbohydrates can also increase the amount of body fat.
These fluctuations in blood sugar have been associated with increased food cravings and risk of overeating. People who regularly consume large amounts of refined carbohydrates tend to eat and crave more due to these changes in blood sugar.
Research shows that eating large amounts of refined carbohydrates increases your risk of insulin resistance (the body’s failure to respond to insulin as it should) and chronically high blood sugar levels over time.
Refined carbohydrates also increase inflammation in the body. Increases in inflammation have been associated with a variety of chronic conditions.
Diets rich in refined carbohydrates have been linked to the following chronic diseases:
- Heart disease
- Obesity
- type 2 diabetes
- Cancer
19 Popular Refined Carb Foods
Refined carbohydrates are a popular part of the American diet and are sold in most grocery stores. Watch out for foods that contain any of the following ingredients.
Breakfast
Common foods consumed for breakfast that are high in refined carbohydrates (unless made with whole grains) include:
- breakfast cereals
- Simit
- donut, cake
- wafers
- Crepe
- Dessert consisting of a mixture of grains
- breakfast pastries
Snack Items
Snack foods rich in refined carbohydrates include:
- Cracker
- Chips
- Cookie
- muffins
- Sugar
Lunch and dinner
Refined grains that are often part of lunch or dinner include:
- White bread
- white rice
- flour tortillas
- Pizza dough
Contents
It’s common to find refined carbohydrates 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 carbohydrates. Fortunately, several whole grain options offer the same taste with more fiber and nutrients.
If you’re considering adding more whole grains to your diet, consider any of the swaps below.
Healthy Swaps
-
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
-
cornbread
-
Rolled oats
Overcoming Cravings
It’s natural to crave refined carbohydrates, especially if your body is used to eating them every day and you enjoy their taste.
Try these tips to start reducing your food cravings:
- 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 raising your blood sugar.
- Do not restrict foods or calories: Don’t forget to eat when you are hungry. If you try to restrict your eating, your body may experience cravings for more food.
- Stress Management: There are many emotional reasons why we crave calorie-dense foods like refined carbohydrates. Work with your healthcare provider to manage your stress and see a mental health professional if necessary.
- Focus on sleep: Insufficient 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 carbohydrates are carbohydrates that have been processed to remove essential nutrients such as fiber, B vitamins, and antioxidants. Carbohydrates are an important source of energy for the body. However, consuming large amounts of refined carbohydrates can lead to health problems over time.
Refined carbohydrates cause blood sugar and insulin levels to rise. Over time, this condition 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, breakfast cereals and crackers. To reduce your risk of chronic health problems, consider replacing some of your usual refined carbohydrates with healthier, whole-grain alternatives like whole-wheat bread, quinoa, and oatmeal.
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