Refined carbohydrates are carbs that have undergone processing. Refined carbs do not provide lasting energy, and eating too many may cause health problems. Foods containing refined carbs include white bread and candies.
Carbohydrates, or carbs, provide the body with energy, but not all carbohydrates are the same. Carbs are an important part of a balanced diet. Unprocessed carbs contain fiber, vitamins, and minerals.
However, processing them removes nutrients and results in refined carbs, which people sometimes refer to as empty carbs or empty calories.
Refined carbs provide very little fiber. The body processes refined carbs quickly, so they do not provide lasting energy, and they can cause a person’s blood sugar to spike.
In this article, we look at the differences between refined and complex carbs. We also list alternative foods that people can choose.
Carbs
- Sugars: Fruits, milk products, and ultra processed foods, such as sodas and flavored candy bars, contain sugars.
- Starches: Grains, legumes, and vegetables contain starches.
- Fiber: The digestive system cannot break down dietary fiber, which is in fruits, vegetables, and other foods.
The body digests refined carbohydrates quickly, and they provide a source of energy. However, they can cause a quick rise in blood sugar and trigger the pancreas to release insulin.
There are different methods of processing foods to refine them:
- Breaking down foods: For example, removing the bran from around a grain and grinding up the grain to make flour.
- Extraction: For example, taking sucrose from sugar beet or sugarcane to make table sugar.
- Concentration: For example, crushing and blending oranges, then removing the water to make concentrated fruit juice.
Big companies can also ultra process food. The term ultra processed describes foods that undergo production on an industrial scale, such as soda and cookies.
Ultra processed foods contain substances that people do not use in everyday cooking, such as additives.
They can contain five times more added sugar than unprocessed or minimally processed foods, according to an older 2015 study.
The body uses refined carbs much more quickly than it uses unrefined carbs.
As a result, refined carbs create a short burst of energy, whereas unrefined carbs release energy more slowly throughout the day.
Once the short burst of energy is over, a person may need to eat more food to gain more energy.
As a result, they can consume a high number of calories, contributing to weight gain.
Having overweight or obesity is associated with an
- heart disease
- type 2 diabetes
- stroke
- hypertension
- certain types of cancer
- asthma
- chronic back pain
- osteoarthritis
Refined carbs also do not have as much nutritional value as unrefined carbs. They
A typical diet provides between
Carbohydrates can be simple or complex.
Both comprise small particles called molecules, which join together in a chain.
Complex carbohydrates consist of long chains of molecules, while simple carbohydrates are made of smaller chains.
Carbohydrates affect a person’s blood sugar. A person can see how different carbohydrates might impact their blood sugar by using the glycemic index.
Complex carbohydrates that score lower on the glycemic index tool include whole grains, legumes, most fruits and vegetables, and some dairy products.
These types of carbohydrates contain more nutritional benefits and
Refined carbohydrates score highly on the glycemic index and include white bread, and rice cakes. It is these types of carbohydrates that may that can cause spikes in blood sugar.
Refined carbs are present in two main foodstuffs: refined grains and refined sugars.
Milling the grain removes the bran and germ. Doing this improves the shelf life of the grain and gives it a finer texture. However, it removes the B vitamins, iron, and dietary fiber. Although, in the U.S., manufacturers often fortify refined grains with B vitamins and iron. This means that refined grain products are lacking in fiber.
Some examples include:
- bread and tortillas containing white flour
- bagels
- waffles and pastries
- breakfast cereals
- white rice
- pizza
People will find refined sugars in a wide range of sweet and savory foods.
Some examples include:
- flavored yogurt
- cakes
- soda, fruit juice, and smoothies
- pasta sauce
- condiments, such as ketchup or BBQ sauce
- granola
Unprocessed or minimally processed foods contain little or no refined carbs.
Some examples include:
- fruits
- vegetables
- whole grain bread
- brown rice
- beans and pulses
According to the Department of Agriculture, current dietary guidelines for people in the United States recommend that half of every plate should be fruits and vegetables. In addition, at least half of the grains that a person eats should be whole grains.
There are some easy ways to avoid refined carbs.
A person can make healthy swaps, such as eating fruit if they want something sweet and opting to eat brown rice or whole grain bread rather than white rice or bread.
It is also best to avoid adding sugar to food. Adding sugar to food does not boost its nutritional value.
When shopping, a person can check the labels to help them make healthy decisions.
Manufacturers use many different names for refined sugars, so people should check labels for the following ingredients:
- syrup
- molasses
- sweetener
- fructose
- sucrose
- maltose
- dextrose
Here are some alternatives to refined carbs:
| Refined carbohydrate | Alternative |
|---|---|
| white bread | whole grain bread |
| flavored yogurt | natural yogurt |
| ready-made pasta sauce | chopped tomatoes with herbs |
| breakfast cereal | oatmeal |
| white rice | brown rice |
Refined carbs do not provide lasting energy, and they are missing important nutrients.
Eating too many refined carbs can lead to weight gain and health problems.
Gradually reducing the number of refined carbs in the diet and choosing healthful alternatives can benefit overall well-being.
People can avoid refined carbs by checking food labels carefully. A healthful diet should include whole grains, fresh fruits and vegetables, and unprocessed foods.