Refined carbs have gotten a bad rap over the years, much to the dismay of carb-loving girlies everywhere. But what are refined carbs, exactly? Also known as simple carbs, these carbohydrate sources have two categories: sugars and refined grains.
Some examples of refined grain products include white bread, white rice, and white flour. Table sugar and corn syrup are two examples of refined sugars. Refined carbs have gotten a negative reputation because they tend to be ultra-processed. And during the processing stage, certain compounds (like the bran and germ of a whole grain) are removed, resulting in a less nutritious food choice than their original counterpart.
But does the refining process mean that you have to live in a world without a sesame bagel at your Sunday brunch or sans a snack-sized bag of pretzels when you are on a flight? And is it really that bad to add refined sugar to your sweet tea? Here, registered dietitians — myself included — clear up the conundrum.
What Are Refined Carbs?
Refined carbs come in two forms: refined grains and sugars.
Refined grains are made when whole grains undergo a process where certain parts of the grain are removed. Whole grains consist of three key parts, according to Harvard’s T.H. Chan school of Public Health. This includes the bran, germ, and endosperm. The bran is the outer skin of the grain, containing antioxidants, B vitamins, and fiber. The germ is the part that has the potential to sprout into a new plant, and it contains many B vitamins, protein, minerals, and healthy fats. The endosperm, the largest part of the grain, contains starchy carbohydrates, proteins, and small amounts of vitamins and minerals.
When grains are refined, the process removes the bran and germ, leaving only the endosperm. Although this process increases the grain’s shelf life, it also strips away a significant proportion of the nutritional value. The remaining endosperm contains mostly carbohydrates and small amounts of protein, making refined grains less nutritious than their whole grain counterparts.
In the case of sugar, the process starts with raw materials such as sugarcane or sugar beets that are crushed to extract their juice. This juice is then boiled to produce a concentrated syrup, which is processed further to remove impurities. The resulting substance is then crystallized and centrifuged to yield a white, refined sugar product. This refining process depletes the sugar of its naturally occurring nutrients, and the final product is almost 100% pure sucrose. The simplicity of this molecule means it is quickly absorbed into the bloodstream, potentially resulting in a rapid spike in blood sugar and insulin levels.
Are Refined Carbs Bad For You?
Eating too many refined carbs is indeed linked to an increased risk of obesity, heart disease, and other negative health outcomes, including metabolic syndrome and type 2 diabetes. And refined sugar intake is also linked to outcomes like an increased risk of dental cavities.
But that doesn’t mean you have to kiss your favorite pasta or white rice-based dish goodbye if you are trying to support your health. Research-based dietary guidelines, including the Dietary Guidelines for Americans, 2020-2025, suggest that consumers “make half your grains whole”, meaning that at least 50% of the grains consumed should be from a whole grain source.
Following this guideline means that as much as 50% of the grains we consume can be from refined sources. While it is true that refined grains are lower in fiber and antioxidants, some countries (including the US) enrich refined grains, adding micronutrients (like certain B vitamins and iron) to replace some of the losses that occur during the refining process.
Ultimately, when it comes to refined carbs, it’s all about balance. “I don’t think people have to completely avoid refined carbs unless they find that they can’t control their consumption,” says Lisa Andrews, MEd, RD, LD, a registered dietitian and owner of Sound Bites Nutrition. Another sign to cut back on refined carbs is if you notice high blood sugar levels, Andrews adds.
Otherwise, the occasional morning croissant or afternoon doughnut won’t make or break your health. “As long as the remaining calories in your diet come from a variety of nutritious, whole foods like fruits, vegetables, whole grains, low-fat dairy products, nuts/seeds, beans, and lean animal protein,” Andrews says.
That being said, when it comes to eating refined carbs, especially if you have preexisting medical condition (like diabetes), it’s best to consult your doctor or dietitian about your specific needs for a healthy diet and lifestyle.
Refined Carbs List
Here are some common examples of refined carbohydrates that you might find in your diet:
- White bread: Made from refined wheat flour, white bread lacks the fiber, vitamins, and minerals found in whole grain alternatives.
- White rice: The refining process removes the nutrient-rich bran and germ, leaving only the starchy endosperm.
- Sugary beverages: Soft drinks, fruit juices, and energy drinks often contain high amounts of refined sugar.
- Sweets and desserts: These treats are typically high in sugar and made from refined flour.
- Breakfast cereals: Many cereals are made from refined grains and contain added sugars.
- Chips and crackers: These snacks are often made from refined grains and can contain added sugars.
- Instant noodles: These are typically made from refined wheat flour and contain little to no fiber.
- Processed foods: Many processed foods, like frozen meals and fast food, contain refined grains and sugars.
Many of these foods provide affordable and accessible nutrients, and fortified options provide important B-vitamins and iron.
It’s important to note that consuming these foods in moderation is unlikely to harm your health, but they should not make up the bulk of your diet. Try to swap them out for whole grain alternatives and foods with natural sugars, like fruits and vegetables, whenever possible. And if you do choose refined grains, try pairing them with a healthy fat, fiber, and/or protein source to help slow down the digestion process, causing a more gradual release and absorption of glucose from carbohydrates. This helps to prevent the rapid blood sugar spikes and crashes associated with consuming refined carbohydrates alone.
Andrews reminds us that “refined carbs, like white rice, are a staple in several cultures and should be enjoyed.”
Which Carbs Should You Opt For Instead?
Opting for complex carbohydrates is generally encouraged to make up the bulk of your diet. These carbs are slower to digest, provide a steady release of energy, and are typically richer in nutrients. Here are some examples of complex carbohydrates to include in your diet:
- Whole Grains: These include foods like brown rice, quinoa, oatmeal, and whole grain bread or pasta. They’re a source of fiber, B vitamins, and various minerals. The also may contain antioxidants.
- Fruits: Fresh fruits are packed with fiber, vitamins, and natural sugars. They’re a great choice for a nutritious, sweet snack.
- Vegetables: All vegetables contain some amount of carbohydrate. Leafy greens, bell peppers, broccoli, and other vegetables are a good way to get your carbs and lots of beneficial nutrients.
- Legumes: Foods like beans, lentils, and chickpeas are rich in carbohydrates and are a source of protein and fiber.
- Tubers: Potatoes, sweet potatoes, and other tubers are excellent sources of complex carbohydrates.
Remember, a balanced diet is key to maintaining good health. These carbohydrate-rich foods, combined with a good mix of proteins and fats, can provide all the nutrients your body needs.
대전세븐나이트
전신스타킹
It is best to take part in a contest for top-of-the-line blogs on the web. I will recommend this site!
https://mythings.tistory.com/69
You can definitely see your expertise within the work you write. The arena hopes for more passionate writers such as you who are not afraid to mention how they believe. Always go after your heart.
fantastic points altogether, you just gained a brand new reader. What would you recommend in regards to your post that you made a few days ago? Any positive?
양산시술출장마사지
https://itgunza.com/770
https://nicesongtoyou.com/loan/mortgage/
its wonderful as your other content : D, thankyou for putting up.
Thankyou for this marvelous post, I am glad I noticed this site on yahoo.
I like the valuable info you provide for your articles. I’ll bookmark your blog and test once more right here frequently. I am fairly sure I’ll be informed lots of new stuff proper right here! Best of luck for the next!
I do not even know the way I stopped up right here, however I believed this submit used to be great. I don’t realize who you might be however certainly you are going to a well-known blogger in the event you aren’t already 😉 Cheers!
Thanks for your blog post. I would also love to say that your health insurance brokerage also works best for the benefit of the particular coordinators of any group insurance. The health broker is given a summary of benefits looked for by a person or a group coordinator. What any broker will is try to find individuals or perhaps coordinators which in turn best go with those needs. Then he offers his recommendations and if both parties agree, the broker formulates legal contract between the 2 parties.
I am really loving the theme/design of your blog. Do you ever run into any web browser compatibility issues? A handful of my blog audience have complained about my blog not operating correctly in Explorer but looks great in Safari. Do you have any tips to help fix this issue?
I was very pleased to seek out this net-site.I wished to thanks in your time for this wonderful learn!! I positively enjoying each little little bit of it and I’ve you bookmarked to check out new stuff you weblog post.
Wonderful site you have here but I was wanting to know if you knew of any discussion boards that cover the same topics talked about in this article? I’d really love to be a part of group where I can get suggestions from other knowledgeable individuals that share the same interest. If you have any recommendations, please let me know. Many thanks!
Thanks , I have recently been looking for info approximately this topic for a long time and yours is the best I have came upon till now. But, what concerning the conclusion? Are you sure concerning the source?
fantastic points altogether, you simply gained a new reader. What would you suggest in regards to your post that you made a few days ago? Any positive?
I used to be suggested this web site by way of my cousin. I’m no longer sure whether this post is written via him as nobody else recognize such particular about my difficulty. You are incredible! Thank you!
Hi! This is my first visit to your blog! We are a team of volunteers and starting a new project in a community in the same niche. Your blog provided us valuable information to work on. You have done a marvellous job!
After I initially commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the identical comment. Is there any way you possibly can take away me from that service? Thanks!
Hey there! I know this is kinda off topic however , I’d figured I’d ask. Would you be interested in exchanging links or maybe guest authoring a blog article or vice-versa? My site discusses a lot of the same topics as yours and I believe we could greatly benefit from each other. If you’re interested feel free to shoot me an email. I look forward to hearing from you! Awesome blog by the way!
It is really a nice and helpful piece of information. I am glad that you shared this helpful info with us. Please keep us informed like this. Thank you for sharing.
Woah! I’m really digging the template/theme of this site. It’s simple, yet effective. A lot of times it’s hard to get that “perfect balance” between superb usability and visual appearance. I must say that you’ve done a superb job with this. Additionally, the blog loads very quick for me on Firefox. Superb Blog!
Outstanding post however I was wanting to know if you could write a litte more on this subject? I’d be very thankful if you could elaborate a little bit further. Cheers!
I have recently started a web site, the information you provide on this website has helped me tremendously. Thank you for all of your time & work.
With the whole thing which seems to be building throughout this specific area, many of your viewpoints tend to be relatively radical. Nonetheless, I appologize, because I can not subscribe to your entire strategy, all be it exhilarating none the less. It looks to everyone that your comments are generally not entirely justified and in fact you are your self not even wholly convinced of your assertion. In any event I did take pleasure in reading it.
This web site can be a walk-via for all of the info you wished about this and didn抰 know who to ask. Glimpse right here, and also you抣l undoubtedly discover it.
It抯 really a nice and helpful piece of information. I am glad that you shared this helpful info with us. Please keep us up to date like this. Thank you for sharing.
Hmm it looks like your site ate my first comment (it was super long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I too am an aspiring blog blogger but I’m still new to the whole thing. Do you have any suggestions for rookie blog writers? I’d definitely appreciate it.
I’m extremely impressed with your writing skills as well as with the layout on your weblog. Is this a paid theme or did you modify it yourself? Anyway keep up the nice quality writing, it is rare to see a great blog like this one these days..
It抯 hard to search out knowledgeable folks on this subject, however you sound like you already know what you抮e speaking about! Thanks
Lovely website! I am loving it!! Will be back later to read some more. I am taking your feeds also.
One more thing to say is that an online business administration program is designed for people to be able to without problems proceed to bachelor degree education. The 90 credit diploma meets the other bachelor diploma requirements so when you earn your current associate of arts in BA online, you will have access to up to date technologies within this field. Some reasons why students would like to get their associate degree in business is because they are interested in the field and want to find the general knowledge necessary just before jumping into a bachelor college diploma program. Thx for the tips you actually provide with your blog.
What抯 Happening i’m new to this, I stumbled upon this I’ve found It absolutely helpful and it has aided me out loads. I am hoping to give a contribution & aid different customers like its helped me. Great job.
hey there and thank you for your info ?I抳e certainly picked up something new from right here. I did however expertise several technical points using this website, since I experienced to reload the site a lot of times previous to I could get it to load correctly. I had been wondering if your web host is OK? Not that I’m complaining, but slow loading instances times will very frequently affect your placement in google and could damage your high quality score if ads and marketing with Adwords. Well I抦 adding this RSS to my email and could look out for a lot more of your respective interesting content. Make sure you update this again very soon..
I know this if off topic but I’m looking into starting my own weblog and was wondering what all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web smart so I’m not 100 sure. Any tips or advice would be greatly appreciated. Thank you
It is really a nice and useful piece of information. I抦 glad that you shared this useful information with us. Please stay us up to date like this. Thank you for sharing.
you’re really a good webmaster. The site loading speed is incredible. It seems that you are doing any unique trick. Also, The contents are masterpiece. you’ve done a great job on this topic!
Please let me know if you’re looking for a author for your blog. You have some really great articles and I believe I would be a good asset. If you ever want to take some of the load off, I’d really like to write some material for your blog in exchange for a link back to mine. Please send me an e-mail if interested. Cheers!
What i do not understood is actually how you’re not really much more well-liked than you may be right now. You’re so intelligent. You realize therefore considerably relating to this subject, produced me personally consider it from a lot of varied angles. Its like women and men aren’t fascinated unless it is one thing to do with Lady gaga! Your own stuffs great. Always maintain it up!
I have observed that in unwanted cameras, exceptional sensors help to aim automatically. Those kind of sensors of some cameras change in in the area of contrast, while others start using a beam of infra-red (IR) light, especially in low lumination. Higher specification cameras occasionally use a combination of both techniques and will often have Face Priority AF where the digicam can ‘See’ a face and focus only on that. Thanks for sharing your notions on this blog site.
Hey there! Would you mind if I share your blog with my zynga group? There’s a lot of folks that I think would really enjoy your content. Please let me know. Many thanks
Hi there! I simply want to give a huge thumbs up for the good info you have got right here on this post. I might be coming again to your weblog for extra soon.
Thank you, I have recently been looking for info about this subject for ages and yours is the greatest I have found out till now. But, what concerning the bottom line? Are you positive in regards to the source?
Hi there, simply was alert to your blog via Google, and found that it’s really informative. I am going to watch out for brussels. I will be grateful in case you continue this in future. Numerous other people shall be benefited from your writing. Cheers!
I was suggested this blog by my cousin. I am not sure whether this post is written by him as nobody else know such detailed about my trouble. You’re amazing! Thanks!
obviously like your web-site however you need to check the spelling on several of your posts. A number of them are rife with spelling problems and I to find it very troublesome to tell the reality then again I抣l definitely come again again.
Would you be all in favour of exchanging links?
I am writing to make you understand what a remarkable discovery my wife’s princess encountered viewing your web site. She learned numerous things, most notably what it’s like to have an incredible coaching spirit to get the mediocre ones really easily fully understand a variety of specialized topics. You undoubtedly surpassed her expectations. I appreciate you for rendering these productive, healthy, edifying as well as unique thoughts on your topic to Jane.
I have realized that of all kinds of insurance, medical insurance is the most marked by controversy because of the conflict between the insurance company’s necessity to remain making money and the user’s need to have insurance policies. Insurance companies’ profits on health plans are low, consequently some corporations struggle to gain profits. Thanks for the concepts you talk about through this web site.
I just could not depart your web site prior to suggesting that I actually enjoyed the standard information a person provide for your visitors? Is gonna be back often in order to check up on new posts
I don抰 even know how I ended up here, but I thought this post was great. I don’t know who you are but definitely you are going to a famous blogger if you aren’t already 😉 Cheers!
Great beat ! I would like to apprentice while you amend your web site, how could i subscribe for a blog site? The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast provided bright clear concept
As I website possessor I believe the content material here is rattling magnificent , appreciate it for your hard work. You should keep it up forever! Good Luck.
Thanks for the tips you write about through this blog. In addition, lots of young women which become pregnant usually do not even make an effort to get health insurance because they fear they wouldn’t qualify. Although a few states currently require that insurers provide coverage despite the pre-existing conditions. Prices on all these guaranteed options are usually larger, but when considering the high cost of health care bills it may be some sort of a safer approach to take to protect your financial future.
Hiya, I am really glad I’ve found this info. Nowadays bloggers publish only about gossips and web and this is actually frustrating. A good blog with exciting content, that is what I need. Thank you for keeping this web-site, I’ll be visiting it. Do you do newsletters? Cant find it.
Hey there! I’m at work surfing around your blog from my new iphone! Just wanted to say I love reading your blog and look forward to all your posts! Carry on the excellent work!
Thanks for the points you have contributed here. Something important I would like to express is that computer memory needs generally rise along with other advances in the engineering. For instance, when new generations of processor chips are introduced to the market, there is certainly usually a related increase in the scale demands of both the laptop memory in addition to hard drive room. This is because the application operated by these cpus will inevitably surge in power to benefit from the new technology.
DreamProxies – Most affordable USA Private Proxies: Top level superior, Limitless information, 1000 mb/s superspeed, 99,9 uptime, Non consecutive IP’s, Simply no application limitations, Numerous subnets, USA or The eu proxies – Purchase Currently – https://DreamProxies.com
Your articles are extremely helpful to me. May I ask for more information?
May I request more information on the subject? All of your articles are extremely useful to me. Thank you!
Thank you for being of assistance to me. I really loved this article.
Please provide me with more details on the topic
Your house is valueble for me. Thanks!?
There are some interesting points in time on this article however I don抰 know if I see all of them heart to heart. There is some validity however I will take maintain opinion till I look into it further. Good article , thanks and we would like extra! Added to FeedBurner as properly
Your articles are very helpful to me. May I request more information? http://www.hairstylesvip.com
Your articles are very helpful to me. May I request more information? http://www.ifashionstyles.com
How can I find out more about it? http://www.ifashionstyles.com
You helped me a lot by posting this article and I love what I’m learning. http://www.hairstylesvip.com
Thank you for your articles. http://www.hairstylesvip.com They are very helpful to me. Can you help me with something?
May I request that you elaborate on that? http://www.ifashionstyles.com Your posts have been extremely helpful to me. Thank you!
Good web site! I truly love how it is easy on my eyes and the data are well written. http://www.ifashionstyles.com I am wondering how I could be notified whenever a new post has been made. I’ve subscribed to your RSS which must do the trick! Have a nice day!
Thanks for posting. I really enjoyed reading it, especially because it addressed my problem. http://www.hairstylesvip.com It helped me a lot and I hope it will help others too.
Thank you for your articles. I find them very helpful. Could you help me with something? http://www.hairstylesvip.com
Can you write more about it? Your articles are always helpful to me. Thank you! http://www.hairstylesvip.com
Buy Private Proxies: Private and nameless, Best superior quality proxies, Almost limitless bandwith, 1000 mb/s superspeed, 99,9 uptime, USA area proxies – DREAMPROXIES.COM
Thanks for posting. I really enjoyed reading it, especially because it addressed my problem. http://www.hairstylesvip.com It helped me a lot and I hope it will help others too.
You helped me a lot by posting this article and I love what I’m learning. http://www.hairstylesvip.com
Please tell me more about this. May I ask you a question? http://www.hairstylesvip.com
I抎 need to test with you here. Which is not something I usually do! I get pleasure from reading a publish that will make individuals think. Also, thanks for allowing me to remark!
Thanks for this excellent article. One other thing is that almost all digital cameras arrive equipped with some sort of zoom lens so that more or less of a scene to generally be included through ‘zooming’ in and out. Most of these changes in concentration length are usually reflected inside viewfinder and on massive display screen at the back of the actual camera.
Good post however I was wondering if you could write a litte more on this topic? I’d be very thankful if you could elaborate a little bit more. Appreciate it!
Thanks for your publication. What I want to say is that while looking for a good internet electronics retail outlet, look for a web site with total information on critical factors such as the personal privacy statement, protection details, any payment procedures, along with other terms and policies. Usually take time to look at help and also FAQ areas to get a better idea of how a shop functions, what they can perform for you, and the way you can make the most of the features.
Hello.This post was really interesting, especially because I was investigating for thoughts on this topic last Monday.
I know this if off topic but I’m looking into starting my own blog and was curious what all is needed to get setup? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web smart so I’m not 100 positive. Any tips or advice would be greatly appreciated. Kudos
Woah! I’m really enjoying the template/theme of this website. It’s simple, yet effective. A lot of times it’s very hard to get that “perfect balance” between superb usability and appearance. I must say that you’ve done a superb job with this. Also, the blog loads very fast for me on Internet explorer. Excellent Blog!
I’m gone to tell my little brother, that he should
also pay a visit this web site on regular basis to obtain updated from newest information.
Thank you for your articles. They are very helpful to me. May I ask you a question? http://www.hairstylesvip.com
May I request more information on the subject? http://www.hairstylesvip.com All of your articles are extremely useful to me. Thank you!
You helped me a lot with this post. http://www.hairstylesvip.com I love the subject and I hope you continue to write excellent articles like this.
I have not checked in here for a while since I thought it was getting boring, but the last several posts are good quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂
Whoa! This blog looks exactly like my old one! It’s on a totally different topic but it has pretty much the same page layout and design. Outstanding choice of colors!
The articles you write help me a lot and I like the topic http://www.hairstylesvip.com
Sustain the excellent work and producing in the group! http://www.hairstylesvip.com
Thank you for writing this article. I appreciate the subject too. http://www.hairstylesvip.com
May I request that you elaborate on that? http://www.hairstylesvip.com Your posts have been extremely helpful to me. Thank you!