Most of the people who are not related have understanding of health, especially nutrition industry they think that all the carbohydrates that are created are equal. Well, in reality this is not true. It is a fact that your body needs carbohydrates for energy but at the same time you must also understand that the ones that it’s certain types or to be more specific, the processed ones can negatively impact your health. These are often referred as refined carbohydrates.
Apart from understanding the refined carbohydrates, it is also important to know and understand how exactly they differ from complex carbohydrates as this knowledge will help you make better food choices.
Let’s have a closer take that which types of carbs to limit or avoid and what healthier options to include in your diet.
What Are Refined Carbohydrates?
Refined carbs are the carbohydrates whose natural fiber and structure have been stripped off during their processing. This typically includes white flour and rice along with added sugars. The matter of fact is that they get instantly digested which causes instant spikes in blood sugar level and in the long run it can result in insulin resistance or sometimes as heart disease.
Common examples include:
- White bread and pasta
- Cakes, cookies, and pastries
- Sweetened cereals
- Soda and sugary drinks
According to a global study that is published in The Lancet has exposed that high intake of refined grains is associated with an increased risk of cardiovascular disease and death. This is why you need to make healthy food choices. However, according to zoe.com refined carbs can also result in brain disorders like dementia and Alzheimer disease.
Simple vs. Complex Carbohydrates: What’s the Difference?
Apart from refined carbs, people also have little to no knowledge about simple or complex carbohydrates. Even though reliable resources and researches are available on the internet, there are people who are still not aware about this difference. However, let’s break this difference down.
Carbohydrates often fall into two broad categories which are simple and complex.
Simple carbohydrates are the one which quickly broken down by the body and as result blood sugar levels get increased. Most of the refined carbs fall into this group.
Complex carbohydrates are slowly digested by the body and they provide long-lasting energy and are of morenutritional value to the body.
This video breaks down what really happens inside your body when you cut out refined carbs for just 14 days. It supports everything we’ve discussed and gives a practical, science-backed view of how avoiding refined carbs benefits your body and brain.
Having complex carbohydrates helps you feel fuller for a longer period of time. It provides your body with fiber, vitamins, and minerals. Some examples of complex carbohydrates include:
- Whole grains – brown rice, oats, barley, quinoa
- Legumes – lentils, beans, chickpeas
- Starchy vegetables – sweet potatoes, corn, squash
- Fruits – apples, pears, berries
These are excellent choices if you’re asking, what foods can I eat to get enough carbohydrates without the downsides of refined ones.
People Also Ask
What are the worst carbohydrates for your health?
Refined carbohydrates like white bread, pastries, sugary cereals, and soft drinks are considered the least healthy due to their high glycemic index and lack of nutrients.
Are all carbs bad for weight loss?
No, complex carbs like whole grains, vegetables, and legumes can support weight loss by keeping you full and providing energy.
How can I replace refined carbs in my diet?
You can replace them with whole foods like brown rice instead of white rice, whole wheat bread instead of white bread, and natural fruits instead of sugary snacks.
What Foods Have Carbohydrates?
Carbohydrates are everywhere. While it is best for your health to avoid some of them, some of the carbs are good for your health. Later, we have given a quick rundown:
Healthy sources: Whole grains, fruits, vegetables, legumes, and dairy
Unhealthy sources: White bread, sweetened beverages, candy, pastries
A simple guideline: the fewer ingredients and the less processed the food is, the better.
What Foods High in Carbohydrates Are Best for You?
You must be wondering that what foods high in carbs are good for your health. If you are someone who wants to maintain steady energy levels or is someone who is always active throughout the day, you must each food that has high-carbohydrates foods that are also nutrient-rich. Good options include:
Quinoa – High in carbs and a complete protein
Bananas – Easy to digest, great for workouts
Sweet potatoes – Loaded with vitamins and fiber
Whole wheat pasta – A better choice than white pasta
According to a study by Harvard T.H. Chan School of Public Health suggests that whole grains over refined ones are better to reduce the risk of chronic diseases.
The Bottom Line
Not all carbohydrates are harmful, your body needs them for energy. However, choosing the right kind makes all the difference. Refined carbs like white bread, sugary drinks, and processed snacks can raise blood sugar levels and increase the risk of long-term health issues. Instead, focus on whole, complex carbs such as fruits, vegetables, whole grains, and legumes. These options provide sustained energy, essential nutrients, and support overall health. Making informed food choices can lead to better well-being and reduced risk of chronic disease.
