Refined carbs are considered unhealthy carbohydrates. These complex carbs have had the fiber stripped away so they act as simple carbohydrates do in the body; they are digested rapidly, which causes a spike in blood sugar followed by a crash. They are essentially empty calories, and according to the University of Tennessee, refined carbs may even lead to the development of diabetes.
Sweeteners
Table sugar and syrup other than natural maple syrup are refined carbs. Sugar and high fructose corn syrup are commonly added to many packaged foods, which causes them to become sources of refined carbs when they otherwise would not be. Natural maple syrup and honey are not refined carbs, but they are simple carbohydrates, and therefore, have an effect similar to refined carbs upon blood glucose.
Beverages
Any beverage that contains sugar or refined syrup is a refined carb food. This includes sweetened fruit juice, beer, wine, soft drinks and sweet tea. Although 100 percent fruit juice does not have refined carbs, it does contain a high amount of carbs per serving size, which is why whole foods are preferred over their juices.
Fruits and Vegetables
Raw fruits and vegetables are an excellent source of good carbs, however, when canned or frozen, sugar is often added which turns them into bad carbs. Examples of refined carbs in fruits and vegetables include canned fruit pie filling, applesauce with added sugar, frozen fruit with sugar added and sweetened canned fruit. Some canned or frozen vegetable blends may have sugar included along with other seasonings.
Grains
White flour is a refined carb, and anything made from white flour should be limited in your diet. This includes bagels, bread, muffins and most packaged cereals. White flour combined with sugar adds even more refined carbs to foods like cookies, cakes, cupcakes and donuts. To be certain grain based foods are not made from refined grains, look for the words "whole wheat" or "whole grain" on the label. According to the University of California, foods with these words on the label are probably made from refined grains: "wheat flour," "stoned wheat," "cracked wheat," "100% wheat," and "multi-grain." Other refined carbs in this category include white rice and pasta.
Snacks
Snacks are commonly high in refined carbs since they contain white flour or sugar. This includes sweets like pie, candy, candy bars, fudge and jelly. Other snacks high in refined carbs include pretzels and potato chips.
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