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Refined Carbs and Sugar: Choosing Healthier Carbohydrates
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What are refined carbs?

- What are refined carbs?

- Why it's difficult to cut down on refined carbs

- Refined carbs vs. unrefined carbs

- Switching to complex, unrefined carbs

- Added sugar is just empty calories

- How to spot added sugar in your food

# Refined Carbs and SugarChoosing Healthier Unrefined Carbhydrates

Refined carbs are the comfort foods we often crave: pasta, fries, pizza, white bread, and sugary treats. But choosing unrefined carbs instead can help improve your health, mood, and waistline.



- What are refined carbs?

- Why it's difficult to cut down on refined carbs

- Refined carbs vs. unrefined carbs

- Switching to complex, unrefined carbs

- Added sugar is just empty calories

- How to spot added sugar in your food

## 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

For many of us, cutting back on sugary treats and overcoming our carb cravings can seem like a daunting task. As well as being present in obvious foods such as sugary snacks, desserts, and candies, sugar is also in much of the processed food we eat—from soda, coffee and fruit drinks to bread, pasta sauce, and frozen dinners.

Cutting back on these refined carbs doesn’t have to mean feeling unsatisfied or never enjoying comfort food again. The key is to choose the right types of carbohydrates. Complex or unrefined carbohydrates (sometimes called “good” carbs) include vegetables, whole grains, and naturally sweet fruit. They digest slower, resulting in stable blood sugar and less fat accumulation.

By focusing on whole foods and complex, unrefined carbs, you can reduce your intake of sugar and simple carbs, keep your blood sugar stable, maintain a healthy weight, and still find ways to satisfy your sweet tooth. You’ll not only feel healthier and more energetic, you could also shed that stubborn belly fat so many of us struggle with.

#### The link between refined carbs and belly fat

A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance and an increased risk of diabetes. Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and refined carbs like doughnuts, muffins, cereal, candy, and granola bars) are more likely to add weight around your abdomen. Cutting back on these sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

## 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:

Unrefined whole grains – whole wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal.

Non-starchy vegetables – spinach, green beans, Brussels sprouts, celery, tomatoes.

Legumes – kidney beans, baked beans, peas, lentils.

Nuts – peanuts, cashews, walnuts.

Fruit – apples, berries, citrus fruit, bananas, pears.

### What is the glycemic index and glycemic load?

The glycemic index (GI) measures how rapidly a food spikes your blood sugar, while the glycemic load measures the amount of digestible carbohydrate (total carbohydrate minus fiber) the food contains. While both can be useful tools, having to refer to different tables can be unnecessarily complicated. Unless you’re on a specific diet, most people find it easiest to stick to the broad guidelines of what makes a carb “refined” or “unrefined”.

## Switching to complex, unrefined carbs

While there are many health benefits to switching from simple to complex carbs, you don’t have to consign yourself to never again eating French fries or a slice of white bread. After all, when you ban certain foods, it’s natural to crave those foods even more.

Instead, make refined carbs and sugary foods an occasional indulgence rather than a regular part of your diet. As you reduce your intake of these unhealthy foods, you’ll likely find yourself craving them less and less.

### Choosing healthier unrefined carbs

Instead of…Try…White riceBrown or wild rice, riced cauliflowerFrench fries Cauliflower mash, sweet potato, cooked and cooled white potatoes with the skin onRegular pastaWhole-wheat pasta, spaghetti squashWhite breadWhole-wheat or whole-grain breadSugary breakfast cerealHigh-fiber, low-sugar cerealInstant oatmealSteel-cut or rolled oatsCornflakesLow-sugar bran flakesCornLeafy greensCorn or potato chipsNuts, or raw veggies for dipping

## Added sugar is just empty calories

Your body gets all the sugar it needs from the sugar that naturally occurs in food—fructose in fruit or lactose in milk, for example. All the sugar added to processed food offers no nutritional value—but just means a lot of empty calories that can sabotage any healthy diet, contribute to weight gain, and increase your risk for serious health problems.

Again, it’s unrealistic to try to eliminate all sugar and empty calories from your diet. The American Heart Association recommends limiting the amount of added sugars you consume to no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) for women and 150 calories per day (9 teaspoons or 36 grams) for men. If that still sounds like a lot, it’s worth remembering that a 12-ounce soda contains up to 10 teaspoons of added sugar—some shakes and sweetened coffee drinks even more.

The average American currently consumes 17 teaspoons (71 grams) of added sugar each day, often without realizing it. By becoming more aware of the sugar in your diet, you can cut down to the recommended levels and make a huge difference to the way you look, think, and feel.

### How to cut down on sugar

Slowly reduce the sugar in your diet a little at a time to give your taste buds time to adjust and wean yourself off the craving.

Cook more at home. By preparing more of your own food, you can ensure that you and your family eat fresh, wholesome meals without added sugar.

Give recipes a makeover. Many dessert recipes taste just as good with less sugar.

Avoid sugary drinks—even “diet” versions. Artificial sweetener can still trigger sugar cravings that contribute to weight gain. Instead of soda, try adding a splash of fruit juice to sparkling water. Or blend skim milk with a banana or berries for a delicious, healthy smoothie.

Avoid processed or packaged foods. About 75% of packaged food contains added sugar—including canned soups, frozen dinners, and low-fat meals—that can quickly add up to unhealthy amounts.

Be careful when eating out. Most gravy, dressings, and sauces are packed with sugar, so ask for it to be served on the side.

Eat healthier snacks. Cut down on sweet snacks such as candy, chocolate, and cakes. Instead, satisfy your sweet tooth with naturally sweet food such as fruit, peppers, or natural peanut butter.

Create your own frozen treats. Freeze pure fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or make frozen fruit kabobs using pineapple chunks, bananas, grapes, and berries.

Check labels of all the packaged food you buy. Choose low-sugar products where possible.

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## How to spot added sugar in your food

Being mindful about sweets is only part of the battle of reducing sugar and refined carbs in your diet. Sugar is also added to many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup.

Food manufacturers in the United States are now required to list the total sugars and added sugars on the nutrition labels. The next time you’re in the grocery store, you may find it helpful to read the labels of your go-to foods before adding them to your cart.

When it comes to fast food, many popular fast food chains post nutritional information on their websites and in their restaurants. Taking a look before you order can help you discover the amount of added sugar in each meal and find healthier fast food choices.

Last updated or reviewed on May 23, 2024

## More Information

References

1. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025, 9th Edition. (2020).
   Link
2. Dietary Guidelines Advisory Committee. (2020). Scientific Report of the 2020 Dietary Guidelines Advisory Committee. U.S. Department of Agriculture and U.S. Department of Health and Human Services.
   Link
3. Skerrett, P. J., & Willett, W. C. (2010). Essentials of Healthy Eating: A Guide. Journal of Midwifery & Women’s Health, 55(6), 492–501.
   Link
4. Fast Food Consumption Among Adults in the United States, 2013–2016. (2019, June 7). National Center for Health Statistics.
   Link
5. Fast Food Intake Among Children and Adolescents in the United States, 2015–2018. (2020, September 10). National Center for Health Statistics.
   Link
6. Jacka, F. N., Kremer, P. J., Berk, M., Silva-Sanigorski, A. M. de, Moodie, M., Leslie, E. R., Pasco, J. A., & Swinburn, B. A. (2011). A Prospective Study of Diet Quality and Mental Health in Adolescents. PLOS ONE, 6(9), e24805.
   Link
7. Jakobsen, M. U., Dethlefsen, C., Joensen, A. M., Stegger, J., Tjønneland, A., Schmidt, E. B., & Overvad, K. (2010). Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: Importance of the glycemic index. The American Journal of Clinical Nutrition, 91(6), 1764–1768.
   Link
8. Hu, F. B. (2010). Are refined carbohydrates worse than saturated fat?. The American Journal of Clinical Nutrition, 91(6), 1541–1542.
   Link
9. Beulens, J. W. J., de Bruijne, L. M., Stolk, R. P., Peeters, P. H. M., Bots, M. L., Grobbee, D. E., & van der Schouw, Y. T. (2007). High dietary glycemic load and glycemic index increase risk of cardiovascular disease among middle-aged women: A population-based follow-up study. Journal of the American College of Cardiology, 50(1), 14–21.
   Link
10. Veronese, N., Solmi, M., Caruso, M. G., Giannelli, G., Osella, A. R., Evangelou, E., Maggi, S., Fontana, L., Stubbs, B., & Tzoulaki, I. (2018). Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. The American Journal of Clinical Nutrition, 107(3), 436–444.
    Link
11. de Munter, J. S. L., Hu, F. B., Spiegelman, D., Franz, M., & van Dam, R. M. (2007). Whole Grain, Bran, and Germ Intake and Risk of Type 2 Diabetes: A Prospective Cohort Study and Systematic Review. PLoS Medicine, 4(8), e261.
    Link

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### More in Nutrition

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