Refined carbohydrate sources derive from whole grains. During food processing, however, the nutrient-rich part of the grain is removed, resulting in a faster-digesting carbohydrate form, such as white flour. Since refined carbohydrates contain few nutritional benefits, the Dietary Guidelines for Americans recommend reaping your carbohydrates from whole grains, fruits and vegetables more often. When you do consume refined carbohydrates, keep your portion modest.
Whole Grain Breads
Whole grain breads provide valuable amounts of nutrients, such as B-vitamins, iron and fiber -- a primary differentiating factor between refined grains and whole grains. One slice of commercially prepared white bread provides 1.9 g of protein and 0.6 g of fiber, while a slice of whole wheat bread provides 3.6 g of protein and 1.9 g of fiber. The Harvard School of Public Health recommends eating breads that list a whole grain, such as whole wheat, bulgur, millet, oats or spelt, as the main or top-listed ingredient on the package. Breads made with enriched flour, including enriched wheat flour, contain more refined carbohydrate grams and fewer nutritional benefits.
Whole Grain Cereals
Whole grain cereals are among the most nutritious carbohydrate sources available, particularly those that contain visible whole grains rather than flour made from whole grains. Steel-cut oats, for example, contain one ingredient: oats. One cup of instant or old-fashioned oatmeal provides more than 4 g of fiber, while 3/4 cup of bran flakes provides more than 5 g of fiber. Additional cereals rich in healthy carbohydrates include raisin bran, cooked rye flakes, multigrain flakes and shredded wheat. Top whole grain cereals with fresh fruit for added flavor, nutrients and fiber. As with whole grain breads, check food packaging to ensure that whole grains are listed as primary ingredients.
Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals and antioxidants, which support your body's ability to defend itself from illnesses. As natural foods, fresh whole fruits and vegetables are devoid of refined carbohydrates. One cup of fresh raspberries provides 8 g of fiber and rich amounts of vitamin C. One medium-size artichoke contains more than 10 g of fiber and ample calcium and folate. A diet based on fruits and vegetables is associated with a reduced risk for heart disease, obesity, diabetes and certain forms of cancer, according to the Harvard School of Public Health. Incorporate a variety of fruits and vegetables into your diet routinely for maximum benefits.
References
- Dietary Guidelines for Americans: Chapter Seven: Carbohydrates
- Harvard School of Public Health: Carbohydrates: Good Carbs Lead the Way
- MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet
- MayoClinic.com: High-Fiber Foods
- Harvard School of Public Health: Vegetables and Fruits: The Bottom Line
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