In This ArticleView AllIn This ArticleWhat Are Refined Carbs?The Refining ProcessRefined vs. Complex CarbsAre They Bad for You?Food AlternativesFAQs
In This ArticleView All
View All
In This Article
What Are Refined Carbs?
The Refining Process
Refined vs. Complex Carbs
Are They Bad for You?
Food Alternatives
FAQs
Labeling foods as “good” and “bad” is problematic; it can perpetuate negative feelings about oneself or about food and, in specific populations, result in restrictive eating.Refined carbohydrates are not badfor you but can contain fewer micronutrients (vitamins and minerals) and less fiber than whole grains. And for people with certain health conditions, like diabetes, eating refined grains in isolation (without adding fiber, fat and protein) can cause blood sugars to rise.
Learn more about refined carbohydrates, the process in which they are made, and possible food alternatives to consider.
What Are Refined Carbohydrates?
Refined carbohydrates are processed grains. According to theWhole Grains Council, “refined grain” is the term used to refer to grains that are not whole; they are missing one or more of their three key parts (bran, germ or endosperm).
Refined carbohydrates arecomplex carbohydrates, meaning they contain long strands of sugar molecules which categorize them as starches. Structurally they are not the same as “simple carbohydrates,” a term used to define carbohydrates that contain one or two glucose molecules. Simple carbohydrates are mono- (one) or di- (two) saccharides. Monosaccharides and disaccharides make up the sugars in foods such as table sugar, juice, fruit and milk. Not all are created equal; some are more nutrient-dense than others.
Here are some common refined-carbohydrate foods:
You can purchase whole-grain varieties of many foods; always check the labels. According to theAmerican Heart Association, a product is considered a whole grain if the first ingredient reads whole or whole grain. For example, 100% whole-wheat bagels are considered a whole-grain food, as are corn tortillas and whole-grain English muffins.
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A whole grain remains intact; it contains three parts: thebran, germandendosperm. The bran, the outer skin of a grain kernel, contains fiber, antioxidants and B vitamins. In contrast, the germ is the embryo of the grain. It can potentially sprout a new grain and is where healthy fats, minerals, fiber and protein reside. Removing the bran and the germ is a process that yields products like white bread and white rice.
Refined grains are usually enriched with B vitamins and iron that are lost during processing. But fiber and other minerals found in whole grains, like vitamin E, potassium and magnesium are not usually added back in. However, this isn’t always the case. Some refined grains, like cereal,can be fortifiedwith additional vitamins and minerals. That’s why it is also important to read labels to know what nutrients you are getting.
Refined vs. Complex Carbohydrates
Complex carbohydrates are the sugar structures found in grains, legumes and starchy vegetables like squash and potatoes. They are called oligosaccharides or polysaccharides. Refined carbohydrates are a type of complex carbohydrate. Like most foods, certain varieties are more nutrient-dense than others. For example, a slice of whole-grain bread contains more fiber than a slice of white bread.
Are Refined Carbs Bad for You?
Refined carbohydrates can serve a purpose in an eating plan. You may eat them because they help you enjoy eating or because they are a staple in your culture. Consuming refined carbohydrates as a quick fuel source orduring athletic training cycleswhen you are competing can help prevent you from experiencing an upset stomach. However, if you only eat refined carbohydrates, you can miss out on critical nutrients like fiber, vitamins, minerals and antioxidants. It’s important to assess your overall eating pattern and how that impacts your health.
According to a 2021 review inAdvances in Nutrition, a diet high in refined carbohydrates and other ultraprocessed foods can negatively impact your gut and heart health. Eating whole grains has been linked to a reduced risk of cardiovascular disease, stroke and type 2 diabetes, per a 2020 meta-analysis inPLOS Medicine.
TheDietary Guidelines for Americansrecommends making half of your grain choices whole grains. This can help you reach your daily fiber needs. Fiber, the indigestible part of carbohydrates,provides many benefits, such as acting like a sponge to remove bad cholesterol (LDL) from the body, aiding in satiety, promoting regular bowel movements and much more.
Food Alternatives to Consider
Nowadays, there are so many whole-grain products on the market. Look for products that display the 100% whole grain stamp or read ingredient lists to check that the first ingredient iswhole. If a product bears the 50% stamp, then at least half of its grain ingredients are whole grain. It may take time to get accustomed to new flavors and textures, but try making one change at a time.
Here are some excellent swaps.
Other delicious whole grains to try:
The Bottom Line
Frequently Asked Questions
Unless you have a food allergy or must follow agluten-free dietbecause you have celiac disease or a non-celiac gluten sensitivity, you don’t have to avoid refined carbohydrates altogether. Complete avoidance for those who don’t have a medical necessity may perpetuate disordered eating, particularly in those people who have a history.
The mostnutrient-dense carbohydrates, like starchy vegetables, whole grains, fruit, dairy and legumes, may appear to be the healthiest due to their fiber and nutrient profile; however, you can find some health benefits in most forms of carbohydrates. Find foods that fit your health and nutrition goals that also allow you to maintain the pleasure of eating. This will allow you to create sustainable eating habits that are important for overall health.
Oatmeal is a whole grain; it is not considered a refined carbohydrate. However, it is still a processed grain. It must go through some form of processing before it hits the shelves. Most foods, even packaged vegetables, have been processed in some way.
No, potatoes are a complex carbohydrate. They are considered starchy vegetables and are not a grain, so they are not considered refined carbohydrates.
“White carbs” is a term that people use interchangeably with refined carbohydrates. These items typically include things like white bread, white pasta, bagels, pretzels, etc.
Refined carbohydrates, when eaten alone, can cause blood sugars to rise because they have a high glycemic index. This iscan be problematic for people with diabeteswho have difficulty with metabolizing sugar due to insulin deficiency, insulin resistance or a combination of both. When consuming refined carbohydrates, pair them with fat, fiber and protein to delay gastric emptying and how quickly your blood sugar rises.
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8 Surprising Reasons You’re Always Hungry
5 Health Resolutions Dietitians Won’t Make—Plus, 7 They Will
Why You Should Never Try the Keto Diet, According to a Gut Health Expert
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Inflammation-Fighting Foods, Ranked From Worst to Best
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