Why Are Refined Carbs Bad For You And How To Avoid Them?

The best way to avoid refined carbs is to make healthy and conscious choices.

Medically reviewed by Dr. Jessica Peatross, MD Dr. Jessica Peatross Dr. Jessica PeatrossMD insta_icon
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health Ravi Teja Tadimalla BSc, Professional Certificate in Food, Nutrition and Health linkedin_icon Experience: 10 years
Fact-checked by Sindhu Koganti, BTech (Biotechnology), Certified Health & Nutrition Life Coach Sindhu Koganti BTech (Biotechnology), Certified Health & Nutrition Life Coach linkedin_icon Experience: 6 years
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Refined carbohydrates are simple carbs, which means they get easily digested. This may seem to be a good thing, but it is not. Refined carbs are processed carbs and cause insulin levels to spike in a short time (1). All junk carbs foods, fried foods, snacks, and treats made from refined sugars are loaded with refined carbs. Consumption of excess amounts of refined carbs is linked to obesity, cardiovascular diseasesi  A term that refers to health conditions that affect the heart (cardio) and blood vessels (vascular). , diabetes, and PCOSi  Polycystic Ovarian Syndrome, a hormonal condition characterized by cysts on the ovary and the excessive production of male hormones. (2), (3), (4). Therefore, it is best to limit or avoid refined carbs. Which foods are high in refined carbs? Read this post to learn about foods containing refined carbs, carbs that are good for you, and many more. Scroll down!

What Are Refined Carbs?

What are refined carbohydrates
Image: Shutterstock

Refined carbs are highly processed foods – which means most of the minerals and vitamins are removed and they have low fiber carbs.

Complex carbs are good or healthy carbs that contain dietary fiber (complex and large molecules) that gets slowly digested and does not cause a quick spike in glucose levels. Whole grains, fruits, and veggies are complex carbs. However, processing (milling and grinding) the healthy carbs reduces the particle size of the carbs and make them get digested and absorbed quickly into the body (5). This process results in a spike in the glucose levels and can lead to many health complications.

Apart from simple and complex carbs, there are two other types. Scroll down to know what they are.

Key Takeaways

  • Healthy carbs have a slow digestion rate, and they do not spike sudden blood sugar levels.
  • Opt for whole grains, fruits, and veggies over processed meals.
  • Refined carbohydrates can lead to inflammation, heart disease, and cancer.
  • Avoid having cakes, pastries, and carbonated drinks.

Other Types Of Carbs

As mentioned earlier, simple carbs cause a quick spike in blood sugar, while complex carbs take longer to digest and gradually increase blood sugar levels. There are two other types of carbs as follows (6):

  1. Dietary Fiber: A type of complex carbohydrate found in plant foods like whole grains, fruits, vegetables, and legumes. Fiber may aid in digestion, promote a feeling of fullness, and support heart health.
  2. Starch: These are another type of complex carbohydrates that are produced by plants and present in foods like potatoes, wheat, and chickpeas.

Now, before we get to why refined carbs are bad for you, let’s take a look at the list of foods that are sources of refined carbs.

A spread of food items that are made using refined carbs
Image: Shutterstock
  • Refined flour
  • Milk powder
  • Pasta
  • White bread
  • White rice
  • White sugar
  • Breakfast cereals
  • Pastries/cakes
  • Doughnuts
  • Churros
  • Wafers and snacks
  • Sweets
  • Mashed or fried white potatoes
  • Soda
  • Packaged fruit/vegetable juice
  • Soft drinks
  • Batter fried foods
  • Biscuits

The refined carbs list may make you a little sad, but once you know what these fast foods can do to your body, you’d probably want to avoid or limit consuming them as they are unhealthy carbs. Here’s how refined carbs affect your body and why it is best to avoid them.

Why Are Refined Carbs Bad For You?

Why are refined carbohydrates bad for you
Image: Shutterstock

Refined carbs are bad for various reasons. Here are some evidence-based reasons you should limit or avoid consuming refined carbs:

  • Refined Carbs Are Low In Nutrients

As you can tell from the refined carbs foods list, all of them taste good and have a feel-good effect on us

. But these foods are high in calories and have zero nutritional value.

During the processing, the whole grains are stripped of the bran (outermost layer of whole grains) that contains fiber, vitamins, and minerals. The germ is also removed during processing, which contains vitamin B, antioxidantsi  Chemical compounds that can prevent the oxidation and release of free radicals in the body, thus preventing cell damage. , phosphorus, magnesium, iron, selenium, and manganese.

So, with the most nutritious part removed from the whole grain, refined carbs are just empty calories that you consume (7).

  • Refined Carbs Raise Blood Glucose

Refined carbs have no nutritional value. They are high in calories and have a high glycemic index of carbs.

Glycemic index is a number given to a food, depending on how it affects the blood glucose levels (8). Refined carbs tend to raise the blood glucose levels quickly, and they have a short-term effect on satiety.

On the other hand, complex carbs are low glycemic index foods and low in calories and keep you full for a longer duration.

  • Refined Carbs Make You Diabetic

When the blood glucose levels rise, the beta cells in the pancreas secrete insulin

(8). Insulin helps shuttle the glucose molecules into the cells, where glucose is converted to usable energy.

But when you consume too many refined carbs and keep consuming them in the form of snacks and sugary treats, the blood glucose and insulin levels remain high. Over time, your body develops insulin resistance, i.e., the cells stop recognizing insulin (9). As a result, the blood glucose levels remain high. The cells are devoid of glucose, making you lethargic and hungry all day long.

So, you consume food, but to no effect as your blood glucose levels soar high. The end result – obesity, diabetes, and PCOS (10), (11). Following a balanced diabetes diet can help manage blood sugar levels and prevent insulin resistance from worsening.

  • Refined Carbs Cause Obesity

Refined carbs get digested and absorbed into the body easily and quickly. As a result, you tend to feel hungry quickly, which can make you prone to binge eating (12). Though you “feel” you are hungry, your body actually has more glucose in store than the energy it needs to perform normal body functions. So, the extra glucose is stored in the body as fat.

Scientists have also found that consuming too many refined and simple carbs causes inflammation in the body. Simple and refined carbs tend to stimulate triglyceridesi  A type of lipid found in the blood. Excess calories are converted into triglycerides. It is the primary energy source of the body. -forming enzymes, and the fat cells release free fatty acids that activate the inflammatory signaling pathways (13). When your body is constantly under stress with high levels of inflammation, it stores calories you consume in foods as fat.

Maddie Rose, a blogger, shares her experience of losing weight by cutting all carbs from her diet: “After the first couple of weeks of going low carb, I was stoked about the weight loss but put it down to water weight (i).” She adds, “By the two-month mark of my new low-carb lifestyle, I’d lost 10 kgs.”

  • Refined Carbs Cause Belly Fat

The more you consume refined carbs, the more the chances that you will accumulate fat in your belly region. It is one of the most dangerous types of fat and is tough to get rid of.

Many studies have established that long-term consumption of excessive refined carbs can increase stress levels, causing fat molecules to get accumulated in the visceral cavityi  Abdominal and pelvic cavities together form the visceral cavity. It comprises the stomach, liver, spleen, and intestines. (14), (15).

  • Refined Carbs Increase The Risk Of Heart Disease

Refined carbs get digested and absorbed easily, making you overeat. Your body starts to store the excess glucose as fat, and the triglyceride levels also shoot up. If you do not keep a check on your refined carb intake, you will be at the risk of fatal heart disease.

Scientists found that people who consumed whole grains were at lower risk of heart disease than people who consumed refined carbs (16).

  • Refined Carbs Cause Gut Problems

The good gut bacteria help in digestion, and they feed on dietary fiber found in food sources of complex carbs. But refined carbs have no dietary fiber.

Being on a high-refined carb diet can reduce the number and variety of good gut bacteria, which can affect digestion and cause constipation (17).

  • Refined Carbs Intake May Cause Cancer

Being on a high-refined carb diet may increase the risk of cancer (18), (19). Refined carbs are closely related to obesity caused by inflammation in the body.

When your body is in a constant state of inflammation, your body’s stress levels go up. And this may trigger DNA mutationi  Change in the organism's genetic structure due to an error in the nucleic acid sequence of the genome. , leading to the production of proteins that may cause cancer.

It is clear that refined carbs are potentially dangerous for you and are one of the main reasons for the obesity epidemici  A widespread disease outbreak that spreads quickly and impacts many individuals in a population in a short period. and many other related health issues. The best way to tackle this problem is to replace the refined carbs with good carbs and nutrient-dense foods. Here’s how you can do that.

How To Eliminate Refined Carbs From Your Diet

How to eliminate refined carbohydrates from your diet
Image: Shutterstock

The best way to eliminate refined carbs from your diet is to make healthy and conscious choices. Here’s a table of healthy foods that you can choose instead of refined carbs.

Instead Of TheseChoose These
Refined flourWhole wheat flour, ragi flour, mixed whole grain flour
White riceBrown rice, red rice, black rice, cauliflower rice
Regular pastaWheat pasta, zoodles, beetroot pasta/noodles, squash spaghetti
Sugary breakfast cerealsOats
Instant oatsRolled oats or steel-cut oats
Refined sugarJaggery, organic honey, organic maple syrup
White potatoSweet potato
Fried snackBaked, homemade wafers, cutlets
Deep fried/batter fried chickenHomemade, baked goods or grilled chicken
Sugary treats80% dark chocolate
Potato wafersPopcorn, kale chips, beetroot chips
NachosVeggies with dip

It’s not tough to get rid of the bad carbs from your diet. Here’s another list of foods containing good carbs that you can consume.

protip_icon Quick Tip
You can monitor and adjust your carb intake by food journaling or using a nutrition tracking app like MyFitnessPal or Noom.

Sources Of Good Carbs

Fruits, vegetables, and nuts are sources of good carbs
Image: Shutterstock
  • Fruits
  • Veggies
  • Nuts
  • Freshly pressed fruit/vegetable juice (without sugar)
  • Whole grains
  • Homemade salads
  • Wheat pasta
  • Rolled oats
  • Quinoa, amaranth
  • Popcorn
protip_icon Quick Tip
Read labels carefully. Knowing what you are looking for is crucial because refined carbs can be found in the most unexpected places. Watch out for terms like enriched flour, wheat flour, multigrain, etc., on the product labels. It is probably a refined carb if the word “whole” is missing.

Infographic: 5 Ways Refined Carbs Affect Your Health

Your favorite junk foods might be tasty, but they are rich in refined carbs that are not good for your health in the long run. It is best to avoid or reduce their consumption to prevent developing diseases and improve your overall health. Check out the following infographic to know how refined carbs affect your body.

5 ways refined carbs affect your health (infographic)

Illustration: StyleCraze Design Team

Refined carbs do not contain any nutritional value. They are not good for health as they cause an insulin surge in a short period. These carbs can be found in refined white flour, pasta, milk powder, and white bread. The above-mentioned refined carbs list will further help you understand which foods to avoid. Making healthy and conscientious decisions is the greatest method to eliminate refined carbs from your diet. Reduce your intake of processed foods and addiction to processed carbohydrates. Over time, you will be able to avoid refined carbs fully and not even crave them. Begin today by giving your body the nourishment it requires and deserves.

Frequently Asked Questions

Are bananas high in carbs?

Yes, bananas provide many healthy nutrients along with being a good source of naturally-occurring simple carbohydrates and sugar.

What are clean carbs?

Clean carbs are naturally found sources of “whole” carbohydrates which are unrefined and beneficial for your digestive system.

Is Oatmeal A Refined Carb?

If you make oatmeal at home, you don’t have to worry about anything. However, eating instant-flavored muesli is not recommended because it usually has sugary flavors, and added sugars are classified as refined carbohydrates.

Are potatoes bad carbs?

Potatoes have healthy carbohydrates that provide our bodies with energy. Additionally, they contain potassium and vitamin B6. So, potatoes are not bad carbs, unless they are consumed in an unhealthy way, such as frying.

Is bacon high in carbs?

Three grams of protein and no carbohydrates can be found in one slice of bacon. It is a food with low carbs and a low glycemic index, making it perfect for low-carb diets.

Does peanut butter have carbs?

Yes, peanut butter does contain carbs. 100 grams of pure peanut butter only contains 20 grams of carbohydrates, making it a great choice for a low-carb diet.

What are the differences between refined and unrefined carbs?

Unrefined carbs are minimally processed, they contain more fiber, minerals, and vitamins as compared to refined carbs which are heavily processed and lack the amount of nutrients.

Are there any hidden sources of refined carbs in my diet?

White flour, white rice, pastries, sodas, pasta, breakfast cereals, and added sugars are the major dietary contributors to refined carbohydrates. Additionally, they are included in a variety of processed foods like store-bought breads and cookies. So, if you are consuming any of these foods, you might be consuming highly refined carbs.

Are there any supplements I can take to help reduce my refined carb intake?

There are no specific supplements to take that will help you reduce your refined carbs intake. All you need to do is, increase your portion size of vegetables and protein and include multigrain bread in your diet. Especially avoid consuming food made with white flour. This is the only method you can reduce your intake of refined carbs.

Learn how to reduce refined carbohydrates in your diet for better health! Take a look at the video below to learn about healthy swaps and simple changes you can make today.

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Carbohydrates and Blood Sugar”, Harvard T.H Chan School of Public Health
  2. Starches, Sugars and Obesity”, US National Library of Medicine
  3. Increased consumption of refined carbohydrates and the epidemic of type 2 diabetes in the United States: an ecologic assessment”, The American Journal of Clinical Nutrition
  4. Markedly increased intake of refined carbohydrates and sugar is associated with the rise of coronary heart disease and diabetes among the Alaskan Inuit”, US National Library of Medicine
  5. Are refined carbohydrates worse than saturated fat?”, US National Library of Medicine
  6. Grain processing and nutrition.”, US National Library of Medicine
  7. Glycemic Index and Glycemic Load”, Oregon State University
  8. Insulin and Insulin Resistance”, US National Library of Medicine
  9. Etiology of Insulin Resistance”, US National Library of Medicine
  10. What causes the insulin resistance underlying obesity?”, US National Library of Medicine
  11. “Insulin Resistance and Polycystic Ovary Syndrome.”, US National Library of Medicine
  12. High glycemic index foods, overeating, and obesity.”, US National Library of Medicine
  13. The Effects of the Combination of a Refined Carbohydrate Diet and Exposure to Hyperoxia in Mice”, US National Library of Medicine
  14. Whole- and refined-grain intakes are differentially associated with abdominal visceral and subcutaneous adiposity in healthy adults: the Framingham Heart Study”, US National Library of Medicine
  15. A refined high carbohydrate diet is associated with changes in the serotonin pathway and visceral obesity.”, US National Library of Medicine
  16. The Association between Carbohydrate-Rich Foods and Risk of Cardiovascular Disease Is Not Modified by Genetic Susceptibility to Dyslipidemia as Determined by 80 Validated Variants”, US National Library of Medicine
  17. Effect of diets low and high in refined sugars on gut transit, bile acid metabolism, and bacterial fermentation.”, US National Library of Medicine
  18. Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort”, US National Library of Medicine
  19. Carbohydrate intake, obesity, metabolic syndrome and cancer risk? A two-part systematic review and meta-analysis protocol to estimate attributability”, US National Library of Medicine
  20. Physiology, Carbohydrates”, US National Library of Medicine
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Dr. Jess (Dr.Jessica Peatross) is a western trained medical doctor for 6 years who began her journey into healing in 2009 when she graduated from the University of Louisville internal medicine residency program. She is passionate about teaching people how to be their own best doctor by educating themselves and listening to their body.

Read full bio of Dr. Jessica Peatross
Charushila Biswas
Charushila BiswasHealth & Wellness Writer
Charushila is an ISSA certified Fitness Nutritionist and a Physical Exercise Therapist. Over a span of 6 years, she has authored more than 400 articles on diet, lifestyle, exercises, healthy food, and fitness equipment. She strives to inform, educate, and motivate her readers via authentic, straightforward, and fact-checked information
Ravi Teja Tadimalla
Ravi Teja TadimallaCo-Editor-in-Chief
Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla
Sindhu Koganti
Sindhu KogantiSenior Health & Wellness Writer
Sindhu Koganti is a Certified Health and Nutrition Life Coach and has over 6 years of experience in writing on health and wellness topics. She has a bachelor’s degree in biotechnology from Acharya Nagarjuna University, Guntur, and a diploma in nutrition from Fab Academy.

Read full bio of Sindhu Koganti
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