Refined carbohydrates contain concentrated sugars that lead to rapid swings in blood sugar. Refining is a process of removing fiber, nutrients and other natural components from carbohydrates to improve shelf life or taste.The process strips the carbohydrate of important nutrients that are needed for utilization of the sugar. Instead, nutrients are taken from body stores, which can eventually cause deficiencies.
Grains
Examples of refined grain products include grits, pastries, pretzels, cream of rice, cream of wheat, plain bagels, bread crumbs, corn flakes, white bread, white sandwich buns and rolls and white rice. Cornbread, tortillas, bulgur, couscous, crackers, noodles, pasta and pitas are made with refined grains unless the ingredient list says they are made with whole grain or whole wheat, according to the United States Department of Agriculture.
Sugars
Read ingredient lists to limit refined sugars in your diet. Sucrose refers to white, refined, table sugar. FamilyEducation.com states that sugars in the sucrose family include white sugar, turbinado sugar, brown sugar, maple sugar, maple syrup and molasses. Other words for refined sugar include sucrose, fructose, glucose, maltose, lactose, galactose, cane syrup, corn syrup, corn sugar, invert sugar or dextrose, according to FamilyEducation.com. Fructose is also found naturally in fruits or honey. Glucose is also found naturally in fruits, honey, carob or corn. The Unites States Department of Agriculture notes that much of the added refined sugar in the American diet comes from soft drinks, candy, cakes, cookies, pies, fruit drinks, milk-based desserts and products and grain products, including sweet rolls and cinnamon toast.
Effects
Refined carbohydrate products often provide little nutritional value. The rapid swings in blood sugar caused by refined carbohydrate foods can cause fatigue, irritability and appetite changes. Women who consume the most refined carbohydrates may have increased risk of diabetes, states the Center for Science in the Public Interest. Products that are high in refined sugar also provide excess calories, which can lead to weight gain. Excess refined sugar can also increase triglycerides, leading to increased risk of heart disease, according to MayoClinic.com. Whole grains are associated with decreased risk of heart disease, according to the Center for Science in the Public Interest.
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