Refined carbohydrates have been processed in a way that removes portions of foods to make them more easily digested or to give a better consistency and longer shelf life. Refined carbohydrates can take a toll on health, however. Consumption of refined carbohydrates has been linked to an increased risk of heart disease, obesity and diabetes and may even be worse for your health than saturated fat, according to a May 2010 article in "Scientific American."
White Flour
White flour is made from wheat that has been refined by removing the bran and germ from the whole grain, leaving only the endosperm behind. Unfortunately, the bran and germ contain most of the nutrients and fiber that make wheat healthy. Refined white flour is used in bread, pastries, cakes and many other foods. Foods made with white flour are worse for your health than their whole-grain counterparts. For example, white bread raises blood sugar much faster and higher than whole-grain bread because the whole-grain bread still has fiber that allows for slow and steady absorption of glucose from the whole grain into the blood.
White Rice
White rice is another form of refined grain that has had the healthy outer layers removed. Compared to brown rice, white rice contains far lower amounts of iron, manganese, phosphorus and vitamin B6. White rice is often fortified to add some nutrients back into it, such as iron and vitamin B3. However, many of the other nutritious components are gone for good once rice has been refined. In addition, white rice may also be bad for blood glucose control. A 2010 study in the "Archives of Internal Medicine" found that consuming brown rice in place of white rice reduced the risk of developing type 2 diabetes.
Refined Sugars
Refined sugar may be one of the most dangerous refined foods around. Table sugar is refined from sugar beets or sugarcane, but other variants of refined sugars can come from any fruit or vegetable that contains sugars. Refined sugars are worse for your health than fruits and vegetables with natural sugars, even when the total amount of sugar content is the same. This is because the fiber and nutrients naturally present in produce modulate the effects of natural sugars in the body, but these are removed during refining. Soft drinks, candies and desserts all contain refined sugars.
Alternatives and Solutions
Instead of consuming refined carbohydrates, eat more whole foods. Fresh vegetables, fruits, whole grains and products made with these items are all much better for your health than refined carbohydrates. If you must consume refined carbohydrates, do so in moderation. Refined carbohydrates may fill an immediate craving, but you may be setting yourself up for nutrient deficiencies and weight gain if you consume them on a regular basis.
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