Refined Carbohydrates

Extracted Attributes

• Definition

  Carbohydrates processed to remove the bran and germ, leaving only the endosperm.

• Health Risks

  Linked to obesity, insulin resistance, type 2 diabetes, heart disease, and high triglycerides.

• Glycemic Index

  High (causes rapid spikes in blood sugar and insulin levels).

• Common Examples

  White bread, white rice, pasta, pastries, flour, and sugar-sweetened beverages.

• Nutritional Profile

  Low in fiber, vitamins, and minerals; often described as empty calories.

• Daily Intake Context

  Typical diets provide 200 g to 300 g of total carbohydrates per day.

Timeline

• Healthline publishes updated nutritional research detailing the link between refined carbohydrates and chronic diseases like type 2 diabetes and heart disease. (Source: Why Refined Carbs Are Bad For You - Healthline)

  2023-04-21

• FDA Commissioner Marty Makary addresses the JP Morgan Healthcare Conference in San Francisco, highlighting the dangers of refined carbohydrates as part of FDA reform. (Source: Supercharging A New FDA: Marty Makary on Science, Power & Patients)

  2025-01-13

Refined grains

Refined grains have been significantly modified from their natural composition, in contrast to whole grains. The modification process generally involves the mechanical removal of bran and germ, either through grinding or selective sifting.

Web Search Results

• Refined Carbs Food List and Ones to Avoid - Verywell Health

  ## What Are Refined Carbs vs. Other Types of Carbs? Carbohydrates are an important energy source for the body. They provide essential nutrients like fiber, B vitamins, and antioxidants. However, some types of carbs are more nutritious than others. Refined carbs are carbohydrates processed to remove part of the grain. Whole grains contain three parts: the 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 to leave only the endosperm. Examples of refined carbs that do not contain the bran or germ include white bread, pasta, and flour. [...] # Refined Carbs Food List and Ones to Avoid ### Key Takeaways Refined carbs are carbohydrates that have undergone processing, which often results in a loss of nutrients and dietary fiber. Common examples of refined carbs include white bread, pasta, dessert foods, and white rice. Research shows that consuming too many refined carbs can cause blood sugar spikes and may increase your risk of certain health issues, like type 2 diabetes and heart disease. Assorted cookies in a display case, an example of refined carbs Assorted cookies in a display case, an example of refined carbs:max_bytes(150000):strip_icc()/cookies-GettyImages-1190689666-ca76ec2753994188b9352b8ee820b695.jpg) Linda Raymond / Getty Images ## What Are Refined Carbs vs. Other Types of Carbs? [...] ## 19 Popular Refined Carb Foods Refined carbs are a popular part of the American diet and are featured in most grocery stores. Be on the lookout for foods that contain any of the following ingredients. ### Breakfast Common foods high in refined carbs (unless made with whole grains) enjoyed at breakfast include: ### Snack Items Snack foods that are rich in refined carbs include: ### Lunch and Dinner Refined grains that are often part of lunch or dinner include: ### Ingredients It is common to find refined carbs in ingredients like: ## What Are Simple Refined Carb Swaps? Many people enjoy the taste and texture of refined carbs. Fortunately, several whole-grain options bring just as much flavor with more fiber and nutrients.

• Why Refined Carbs Are Bad For You - Healthline

  Almost every nutrition expert agrees that refined carbs should be limited. However, they are still the main source of dietary carbs in many countries. This article explains what refined carbs are, and why they are bad for your health. ## What Are Refined Carbs? Refined carbs are also known as simple carbs or processed carbs. There are two main types: Sugars: Refined and processed sugars, such as sucrose (table sugar), high fructose corn syrup and agave syrup. Refined grains: These are grains that have had the fibrous and nutritious parts removed. The biggest source is white flour made from refined wheat. Refined carbs have been stripped of almost all fiber, vitamins and minerals. For this reason, they can be considered as “empty” calories. [...] People with type 2 diabetes have a high risk of developing heart disease (23, 24, 25). Studies show that a high consumption of refined carbs is linked with insulin resistance and high blood sugar levels. These are some of the main symptoms of type 2 diabetes (14, 26, 27). Refined carbs also increase blood triglyceride levels. This is a risk factor for both heart disease and type 2 diabetes (28, 29, 30, 31). One study in Chinese adults showed that over 85% of the total carbohydrate intake came from refined carbs, mainly white rice and refined wheat products (32). The study also showed that people who ate the most refined carbs were two to three times more likely to get heart disease, compared to those who ate the least. [...] All + Breast Cancer + Multiple Sclerosis + Depression + Migraine + Type 2 Diabetes + Psoriasis ### Follow us on social media Can't get enough? Connect with us for all things health. #### Nutrition # Why Refined Carbs Are Bad For You Written by Adda Bjarnadottir, MS, RDN (Ice) — Updated on April 21, 2023 Processed carbs have their nutrients and fiber removed. These refined carbs may contribute to high blood sugar and overeating. Not all carbs are the same. Many whole foods that are high in carbs are incredibly healthy and nutritious. On the other hand, refined or simple carbs have had most of the nutrients and fiber removed. Eating refined carbs is linked to drastically increased risk of many diseases, including obesity, heart disease and type 2 diabetes.

• Carbohydrates: Whole vs. Refined — Here's the Difference

  Carbs are sometimes referred to as “simple” versus “complex” or “whole” versus “refined.” Whole carbs are minimally processed and contain the fiber found naturally in the food, while refined carbs have been processed more and have had the natural fiber removed or changed. Examples of whole carbs include: vegetables quinoa barley legumes potatoes whole grains oats beans On the other hand, refined carbs include: sugar-sweetened beverages white bread pastries other items made with white flour Numerous studies show that refined carbohydrate consumption is associated with health conditions like obesity and type 2 diabetes (1, 2, 3). [...] Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings (4, 5). They’re usually also lacking in many essential nutrients. In other words, they’re “empty” calories. There are also added sugars, which should be limited as diets high in added sugars are linked to an increased risk of many different chronic diseases (6, 7, 8, 9). While it is important to limit refined carbs and added sugars, whole carbs should be a part of a balanced diet. Whole food sources of carbohydrates are loaded with nutrients and fiber and don’t cause the same spikes and dips in blood sugar levels. [...] Written by Adda Bjarnadottir, MS, RDN (Ice) Refined or simple carbs are low in fiber, vitamins and minerals. They are also linked to weight gain and many serious diseases. READ MORE The No BS Guide to Good, Healthy Carbs Medically reviewed by Katherine Marengo LDN, R.D. What makes a carb good and what makes it bad? Turns out carbs alone can’t be faulted for any weight issues — it’s the combination of how and what you… READ MORE 9 Reasons You Don't Need to Fear Healthy Carbs Written by Joe Leech, MS While avoiding carbs can be helpful for some people, this does not mean that all carbs are unhealthy. Here are 11 reasons not to fear healthy carbs. READ MORE Why Do Low Carb Diets Work? The Mechanism Explained Written by Kris Gunnars, BSc

• Refined carbs: Examples, alternatives, and how to avoid

  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 take longer for the body to digest. As a result, they have a healthier effect on a person’s blood sugar level. 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. ## Examples of refined carbs Refined carbs are present in two main foodstuffs: refined grains and refined sugars. [...] Refined carbs also do not have as much nutritional value as unrefined carbs. They lack fiber, which is important for both digestive health and keeping blood sugar stable. ## Refined vs. complex carbs A typical diet provides between 200 g and 300 g of carbohydrates per day. 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. [...] ### Health Conditions ### Health Products ### News ### Original Series ### Podcasts ### General Health ### Health Tools ### Quizzes ### About Medical News Today ### Find Community ### Follow Us # What are refined carbohydrates? 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 and Sugar: Choosing Healthier Carbohydrates

  ## What are refined carbs? Simple or refined carbohydrates (sometimes referred to as “bad” carbs) include sugars and refined grains that have been stripped of all bran, fiber, and nutrients, such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. They digest quickly and their high glycemic index causes unhealthy spikes in blood sugar levels. They can also cause fluctuations in mood and energy and a build-up of fat, especially around your waistline. [...] When you eat refined or simple carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. All this insulin can leave you feeling hungry soon after a meal, often craving more sugary carbs. This can cause you to overeat, put on weight, and over time lead to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicide in teenagers. ## Why it’s difficult to cut down on refined carbs [...] ## Refined carbs vs. unrefined carbs Carbohydrates are one of your body’s main sources of energy. Health organizations such as the U.S. Department of Health and Human Services recommend that 45 to 65 percent of your daily calories should come from carbohydrates. However, the majority of these should be from complex, unrefined carbs rather than refined carbs. Unlike simple carbs, complex carbohydrates are digested slowly, causing a gradual rise in blood sugar. They’re usually high in nutrients and fiber, which can help prevent serious disease, aid with weight loss, and improve your energy levels. In general, “good” carbohydrates have a lower glycemic load and can even help guard against type 2 diabetes and cardiovascular problems in the future. Complex carbs include: