The Effects Of Refined Carbs

Carbohydrates are an important part of a well-balanced diet, but the type of carbohydrates you choose can affect your health. Refined carbohydrates, including white bread, white rice, sugar-sweetened drinks and products made with white flour, increase your risk for developing diabetes, heart disease and may contribute to weight gain. Choose whole-grain foods, fruits, vegetables and beans as your sources of carbohydrates instead of refined carbohydrates to promote better health.

Diabetes Risk

When you eat foods containing carbohydrates, your body breaks down the digestible ones into sugar. As sugar enters your bloodstream, a hormone called insulin is released to signal your cells to absorb the blood sugar. Eating refined carbohydrates causes a spike in your blood sugar levels, which leads to higher insulin levels. According to a May 2002 study published in "The American Journal of Clinical Nutrition," impaired insulin sensitivity from consistently high levels of blood sugar and insulin contribute to an increased risk of developing type 2 diabetes.

Heart Disease Risk

The Linus Pauling Institute Micronutrient Information Center reports that whole-grain foods, including whole wheat bread, brown rice and oats, contain more folate, potassium and magnesium than refined carbohydrates. These nutrients play key roles in heart health. Refined carbohydrates are also lower in fiber than whole-grain carbohydrates. Fiber is an important nutrient that contributes to lower cholesterol and blood pressure levels, two major risk factors for stroke and heart disease. Choose healthy sources of carbohydrates instead of refined carbohydrates as often as possible for improved heart health.

Weight Control

Reducing your intake of refined carbohydrates can aid in weight control. The "Dietary Guidelines for Americans 2010" reports that the top sources of calories among Americans age 2 years and older include desserts, sugar-sweetened drinks, candy and other refined carbohydrates. These types of food provide little nutrition while contributing calories that increase your chances of exceeding your calorie needs. A high intake of sugar-sweetened drinks is also associated with a higher body weight in both children and adults. Limiting refined carbohydrates, including soda and other sugary drinks, can help you stay within your body's daily calorie needs.

Considerations

Carbohydrates are your body's main source of fuel, and 45 to 65 percent of your total calories should come from carbohydrate sources. Fill your carbohydrate needs from nutritious sources to provide your body with essential vitamins, minerals and other nutrients that refined carbohydrates lack. Talk to your doctor or a registered dietitian to help you develop a healthy eating plan that meets your specific goals and needs.