Benefits, Risks, Food List, and More

Carbohydrates are a type of macronutrient—a nutrient your body needs in large amounts. Carbohydrates are often divided into two categories: refined carbs and complex carbs. Refined carbs have gone through extensive processing that strips them of certain nutrients, such as fiber and some vitamins. Complex carbs are mostly unprocessed.

While complex carbohydrates are high in fiber and other nutrients associated with health benefits, refined carbohydrates are linked to more negative health outcomes. However, refined carbs are an important source of energy and are not inherently “unhealthy.” They can fit within a nutritious, balanced diet.

Carbohydrates are categorized based on the amount of processing they undergo. Complex carbs, such as whole fruits, beans, and whole grains, are largely unprocessed and contain nutrients that benefit health, such as fiber, vitamins, and minerals.

For example, whole grains contain all three parts of the grain kernel: the germ, the endosperm, and the bran. The bran (the outer layer of the grain kernel) and the germ (the part that grows into a plant) contain nutrients like fiber, iron, and B vitamins.

Refined grains, such as white rice and white flour, have had their germ and bran removed, making them lower in fiber and other nutrients, like vitamins and minerals, than whole grains.

Refined carbs are carbohydrate sources made with refined grains, such as baked goods like cupcakes and snack foods. Refined carbs can also refer to refined and processed sugars, like corn syrup, and products made with them. 

Nutrition

All refined carbohydrates have undergone extensive processing that strips them of certain nutrients. Refined carbs are rapidly digested, affecting blood sugar levels greatly. This is because they lack the protein and fiber in complex carbohydrates, which help slow digestion and keep blood sugar stable.

A 100-gram serving of whole wheat flour contains 296% more fiber and 28% more protein than the same serving of refined white flour.

Because refined carbs are lower in protein and fiber, which regulate blood sugar and help you feel full after eating, people who follow diets high in refined carbs tend to have a higher risk of developing obesity, type 2 diabetes, and several other health conditions.

Refined carbohydrates are also generally lower in most vitamins and minerals than complex carbs, including magnesium and iron. Certain refined grain products, such as white flour and certain cereals, are enriched and fortified with nutrients like iron and folic acid.

Enrichment involves adding nutrients lost during processing, such as vitamins and minerals, to the food. Fortification refers to adding nutrients to a food after processing that weren’t originally found in it.

Compared to complex carbohydrates, refined carbohydrates are generally considered less nutritious. Most refined carbs aren’t a good source of important nutrients like fiber, protein, vitamins, and minerals. In comparison, complex carbs contain most of these nutrients.

Refined carbs can have some benefits. They are a good source of immediate energy, which can be helpful to athletes and people with low blood sugar. Some refined carb products are also fortified with nutrients, helping you meet your daily nutrient needs.

Provide Fast-Acting Energy

Refined carbs may benefit people who need a source of rapidly digested carbohydrates, such as athletes. Because they’re low in fiber and protein, refined carbs are more quickly digested than complex carbs, leading to a faster increase in blood sugar levels. 

Refined carbs can help athletes fuel up before intensive training or competition and can also be used to replenish glycogen stores after intense workouts. Glycogen is the stored form of glucose, the body’s main energy source. All carbohydrate sources, including refined carbs, provide a source of glucose to fuel your body.

Complex carbohydrates, such as bananas and raisins, can also increase exercise performance and recovery.

Fortified Products Contain Added Nutrients

Certain refined carbohydrates, like flour and cereals, are enriched or fortified. This means they have added nutrients to help people meet their daily requirements. Studies show that enriched and fortified refined grain products can help increase iron and folic acid in many populations, including children and pregnant people.

Since the 1990s, staple foods like white flour and breakfast cereals have been fortified with folic acid, a synthetic form of folate, a B vitamin necessary for fetal development. Fortification helps the general population consume enough folate to prevent birth defects in infants, such as neural tube defects (NTDs), which are disruptions in the growth and development of the brain and spinal cord.

Your carbohydrate needs depend on many factors, such as gender, age, and activity levels. 

The Acceptable Macronutrient Distribution Range (AMDR) is the percentage of calories experts recommend getting from each macronutrient to sustain your body and have the lowest chronic disease risk. The AMDRs are as follows:

• Carbohydrates: 45-65% of total daily calories
• Fats: 20-35%
• Proteins: 10-35%

While these ranges meet the needs of most of the population, some people find that they thrive on diets lower in carbohydrates, such as high-protein, low-carb diets or the keto diet. 

Low-carb diets may be effective for people with medical conditions such as type 2 diabetes and polycystic ovarian syndrome (PCOS), which is characterized by high levels of male sex hormones, ovary dysfunction, and insulin resistance, among other symptoms. Low-carb diets can help support better blood sugar and insulin regulation, weight loss, and more.

Diets higher in carbohydrates may be appropriate for certain people, such as endurance athletes.

Because everyone has different macronutrient needs, it’s best to work with a healthcare provider to determine an individualized carbohydrate intake level. 

Regardless of your carbohydrate intake, eating mostly complex carbs and limiting refined carbs is typically best for health. The Dietary Guidelines for Americans recommend that most of your carbohydrate intake come from complex carbs such as vegetables, fruits, beans, and grains, with at least half of your daily grain intake coming from whole grains.

Refined carbs are found in many foods, such as:

• White bread, bagels, and tortillas
• White flour
• White rice
• Pasta made with refined flour
• Processed snack foods such as crackers and chips
• Baked goods like cupcakes, cookies, and cake
• Cereals made with refined grains
• Pizza and fast food

Refined sugars (e.g., cane sugar and corn syrup) and foods made with them (e.g., candy and desserts) are usually referred to as “added sugars” but are sometimes categorized as refined carbohydrates. Added sugars are sweeteners added to a food during processing.

Refined carbohydrates are lower in filling nutrients like fiber and protein, which makes them easier to overeat than complex carbohydrates. Due to their low fiber and protein content, your body also digests refined carbs much faster than complex carbs. This leads to a greater impact on blood sugar and insulin levels.

Studies show that eating a diet high in refined carbs can lead to several health issues. Compared to people who eat mainly complex carbs, people who eat mostly refined carbs have a higher risk of developing colon cancer, type 2 diabetes, and metabolic syndrome (a group of conditions that increase the risk of heart disease, stroke, and several other health issues).

People who eat more refined grains are also more likely to gain weight over time and develop obesity compared to people who eat primarily complex carbs.

Though there are risks associated with eating too many refined carbs, you don’t have to avoid them entirely. It’s important to consider your overall dietary pattern and your carbohydrate sources. 

While a diet high in refined carbohydrates and added sugars and low in fruits, vegetables, healthy fats, and protein can increase the risk of several health concerns, enjoying refined carbs occasionally as part of a well-rounded diet is perfectly healthy. For example, if you prefer white rice over brown rice, you can still choose white rice and pair it with other nutritious foods to meet your needs.

Another consideration is meal composition. Pairing refined carbs, like white rice or pasta, with foods high in protein and fiber can significantly reduce the carbohydrate’s impact on blood sugar levels and make meals much more filling.

Refined carbohydrates go through extensive processing that strips them of certain nutrients, such as fiber and certain vitamins. 

Eating too many refined carbs can increase the risk of health issues like obesity and metabolic syndrome. For this reason, it’s generally recommended to choose complex carbohydrates over refined carbs.

You don’t need to completely avoid refined carbs to maintain a healthy eating pattern. You can enjoy them in moderation as part of a well-rounded diet.