Carbs are your body’s preferred energy source, but not all are the same.
Refined carbs have fewer nutrients than whole-grain ones.
White bread, white flour, white pasta and white rice are examples of refined carbohydrates.
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What Are Refined Carbohydrates?
Refined carbohydrates are processed grains.
Refined carbohydrates arecomplex carbohydrates, meaning they contain long strands of sugar molecules which categorize them as starches.
Simple carbohydrates are mono- (one) or di- (two) saccharides.
Monosaccharides and disaccharides make up the sugars in foods such as table sugar, juice, fruit and milk.
Not all are created equal; some are more nutrient-dense than others.
The Refining Process
A whole grain remains intact; it contains three parts: thebran, germandendosperm.
The bran, the outer skin of a grain kernel, contains fiber, antioxidants and B vitamins.
In contrast, the germ is the embryo of the grain.
It can potentially sprout a new grain and is where healthy fats, minerals, fiber and protein reside.
Removing the bran and the germ is a process that yields products like white bread and white rice.
Refined grains are usually enriched with B vitamins and iron that are lost during processing.
However, this isn’t always the case.
Some refined grains, like cereal,can be fortifiedwith additional vitamins and minerals.
That’s why it is also important to read labels to know what nutrients you are getting.
They are called oligosaccharides or polysaccharides.
Refined carbohydrates are a throw in of complex carbohydrate.
Like most foods, certain varieties are more nutrient-dense than others.
For example, a slice of whole-grain bread contains more fiber than a slice of white bread.
Are Refined Carbs Bad for You?
Refined carbohydrates can serve a purpose in an eating plan.
You may eat them because they help you enjoy eating or because they are a staple in your culture.
It’s important to assess your overall eating pattern and how that impacts your health.
TheDietary Guidelines for Americansrecommends making half of your grain choices whole grains.
This can help you reach your daily fiber needs.
Food Alternatives to Consider
Nowadays, there are so many whole-grain products on the market.
Here are some excellent swaps.
Examples of refined carb foods are pastries, frozen waffles and white bread.
Find foods that fit your health and nutrition goals that also allow you to maintain the pleasure of eating.
This will allow you to create sustainable eating habits that are important for overall health.
Oatmeal is a whole grain; it is not considered a refined carbohydrate.
However, it is still a processed grain.
It must go through some form of processing before it hits the shelves.
Most foods, even packaged vegetables, have been processed in some way.
No, potatoes are a complex carbohydrate.
They are considered starchy vegetables and are not a grain, so they are not considered refined carbohydrates.
“White carbs” is a term that people use interchangeably with refined carbohydrates.
These items typically include things like white bread, white pasta, bagels, pretzels, etc.
These types of carbohydrates are low in fiber, which is important for heart and digestive health.
