Refined Carbs Guide: Characteristics of Refined Carbohydrates

Refined carbohydrates, often called simple carbohydrates or processed carbohydrates, are starch-based foods that have had many of the natural ingredients and nutrients stripped away. Refined carbs include processed sugars, simple sugars, or refined grains that have had their nutritious elements taken out.

White grains are made of three parts: the bran (the hard, fibrous outer shell of the grain), the endosperm (the white middle layer made mostly of carbs), and the germ (the nutrient-rich core containing healthy fats and vitamins). Refined grains are processed to remove the bran and the germ, leaving only the white endosperm which has few of the nutrients that the grain has in its original, whole form.

The main difference between refined carbohydrates and complex carbohydrates is in their chemical structures. Refined carbs are primarily made up of sugary starches and glucose while complex carbs have extra minerals, nutrients, and fibers. Because refined carbs have simpler structures, the body can digest and absorb them more quickly.

Consult with a dietitian about how to maintain a healthy diet if you are concerned about the effects of refined carbs on your body. For some extra information, here are four characteristics of refined carbohydrates that can impact your health.

• High glycemic index: A glycemic index is a measure of how quickly a particular food breaks down and enters the bloodstream. Refined carbohydrates have been stripped of their fiber so your body can digest them rapidly. This means that they can make your insulin and blood sugar levels spike shortly after you eat them.
• Low nutrients: The two most nutritious parts of a whole grain—their bran (containing important nutrients like fiber, minerals, and B vitamins) and their germ (containing carbohydrates, fats, proteins, and minerals)—are removed when whole grains are refined into white grains.
• Low fiber: Refined grains do not have much fiber in them, which can be a problem if you are lacking dietary fiber or need a high fiber diet.
• Highly caloric: Sugars and carbohydrates, which are high in calories and low in nutrients, are most of what remains after white carbs are processed. They are often called empty calories since the high calories have little nutritional value.

You can often identify simple carbohydrates by the texture or by reading the nutrition facts and ingredients on the back of the package. Refined carbs will often be soft, like white bread or pastries, or will be very high in artificial sweeteners and added sugars. Here is a list of some examples of refined carbohydrates.

• White bread
• White flour
• Corn syrup
• Brown sugar
• High-fructose corn syrup
• Bagels and baked goods
• Tortillas
• White rice
• Candy
• Soda and sugary drinks
• Sugary breakfast cereals
• Pizza dough
• Granola bars
• Ice cream
• Table sugar
• Honey
• Fruit juice

Complex carbs and whole foods, like whole grains and whole wheat, have a variety of macronutrients and health benefits that can be a part of a healthy diet. Here are some alternatives to refined carbohydrates if you’re looking to incorporate them into your diet.

• Wheat flour
• Whole-grain bread
• Oatmeal
• Brown rice
• Sweet potatoes
• Quinoa
• Bran cereal
• Non-starchy vegetables (broccoli, kale, cauliflower)
• Legumes and lentils
• Nuts
• Fruits

Functional foods are whole or fortified fare that can potentially provide health benefits when consumed as part of a regular diet. Since these foods have yet to be legally defined, it’s important that consumers research any claims related to nutritional value and consult an accredited nutritionist or dietician before incorporating new foods into their diets. This article is for educational and informational purposes only and is not a substitute for nutritional advice from a trained professional.

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