{"id":41217,"date":"2022-02-18T22:04:42","date_gmt":"2022-02-18T22:04:42","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41217"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"refined-carbs","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/","title":{"rendered":"Refined Carbs: What They Are And Why You Need To Avoid Them"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#What_Are_Carbs\" >What Are Carbs?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#What_Are_Some_Different_Types_Of_Carbs\" >What Are Some Different Types Of Carbs?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Unrefined_Carbohydrates\" >Unrefined Carbohydrates<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Refined_Carbohydrates\" >Refined Carbohydrates<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#So_Whats_The_Problem_With_Glucose\" >So What&#8217;s The Problem With Glucose?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Why_Refined_Carbs_Are_Bad_For_You\" >Why Refined Carbs Are Bad For You<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#They_Are_Lower_In_Fiber\" >They Are Lower In Fiber<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#They_Contain_Less_Micronutrients\" >They Contain Less Micronutrients<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#They_Make_You_Overeat\" >They Make You Overeat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#They_Increase_The_Risk_Of_Heart_Disease_And_Type_2_Diabetes\" >They Increase The Risk Of Heart Disease And Type 2 Diabetes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Refined_Carbs_List_Avoid_These_Foods\" >Refined Carbs List: Avoid These Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Tips_For_Avoiding_Refined_Carbs\" >Tips For Avoiding Refined Carbs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Cook_More_At_Home\" >Cook More At Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Add_Some_Whole_Grains\" >Add Some Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Learn_To_Read_Labels\" >Learn To Read Labels<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Avoid_Processed_Or_Packaged_Foods\" >Avoid Processed Or Packaged Foods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Be_Careful_When_Eating_Out\" >Be Careful When Eating Out<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Use_Zero_Calorie_Sweeteners\" >Use Zero Calorie Sweeteners<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Avoid_Diet_Foods\" >Avoid Diet Foods<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#How_To_Identify_Hidden_Sugars\" >How To Identify Hidden Sugars<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Learn_Different_Names_For_Sugar\" >Learn Different Names For Sugar<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#Be_Wary_Of_The_Ones_Toward_The_End_Of_The_List\" >Be Wary Of The Ones Toward The End Of The List<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Carbohydrates aka carbs have a bad rap these days. Whether it&#8217;s Atkins, South Beach or some other low carb diet, carbs are a common target for criticism. <\/span><span style=\"font-weight: 400;\">On the one hand you have the AND\u2014the Academy of Nutrition and Dietetics\u2014and most of the credible nutrition sources saying that carbohydrates are an essential part of a healthy diet. On the other you have all these individual diets or influencers telling people not to eat them. So who&#8217;s right? <\/span><span style=\"font-weight: 400;\">Both sides have a point. Carbohydrates aren&#8217;t inherently bad, and you do need them to function, but some carbs are better than others. Let&#8217;s explain why by first explaining what carbs are and what they do in your body.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Carbs\"><\/span><strong>What Are Carbs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Carbohydrates are one of the three macronutrients\u2014the other two being protein and fat. Their main function is to provide energy. Carbs are broken down in the mouth and small intestine into smaller units of sugar called glucose, which is what your <a href=\"https:\/\/betterme.world\/articles\/no-carbs-diet-plan-for-2-weeks\/\">body uses for energy<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So carbs have a primary purpose: To provide energy for the body. The problem is that different types of carbs do this in different ways and not all these ways are good for us.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Different_Types_Of_Carbs\"><\/span><strong>What Are Some Different Types Of Carbs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can group carbs as we eat them today into two categories of <a href=\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\">carbs<\/a>: unrefined and refined. You can think of them as complex and simple, or unprocessed and processed.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Unrefined_Carbohydrates\"><\/span><strong>Unrefined Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Unrefined, complex carbs are the ones that nutritionists recommend we eat more of (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5996878\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These are whole grains, legumes (beans), vegetables, and fruits. They provide energy the same way all carbs do, but it takes more time to break them down so they provide steady energy over a longer period of time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Refined_Carbohydrates\"><\/span><strong>Refined Carbohydrates<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">On the other hand, refined, simple carbs are the ones nutritionists warn against.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Refined carbs go through a process that breaks down their complex structures before they enter our bodies, and then we convert them into pure glucose in a matter of minutes. The problem with this is that it happens very quickly and your body doesn&#8217;t have to work at all to break it down because it&#8217;s already been partially broken down (<\/span><a href=\"https:\/\/www.helpguide.org\/articles\/healthy-eating\/choosing-healthy-carbs.htm\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This typically leads to a quick burst of energy followed by a crash.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"So_Whats_The_Problem_With_Glucose\"><\/span><strong>So What&#8217;s The Problem With Glucose?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All carbs are ultimately broken down into glucose, but the amount and pace makes a difference. Glucose causes your <a href=\"https:\/\/betterme.world\/articles\/fast-digesting-carbs\/\">blood sugar levels<\/a> to increase as it is absorbed into your bloodstream. If you eat more carbs than you can use at one time, your body doesn&#8217;t really know what to do with all of it so some of the glucose is converted into fat for storage. Over time, eating too many refined carbs can lead to insulin resistance and obesity (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0306987719306462\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/1500-calorie-keto-diet\/\">1500-Calorie Keto Diet: Cut On Carbs To Shed Some Pounds<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-39809 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/8-1.jpg\" alt=\"refined carbs\" width=\"1000\" height=\"685\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/8-1.jpg 1000w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/8-1-300x206.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/8-1.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Refined_Carbs_Are_Bad_For_You\"><\/span><strong>Why Refined Carbs Are Bad For You<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several reasons why you should avoid refined <a href=\"https:\/\/betterme.world\/articles\/do-you-need-carbs-to-build-muscle\/\">carbs<\/a>.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Are_Lower_In_Fiber\"><\/span><strong>They Are Lower In Fiber<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Whole grains (unrefined) consist of three parts: the bran, germ and endosperm. The bran and germ are high in fiber which helps keep you full longer and maintain healthy cholesterol levels. Refined carbs only contain the endosperm (which is mostly starch) and this greatly reduces their fiber content (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12936919\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Contain_Less_Micronutrients\"><\/span><strong>They Contain Less Micronutrients<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Micronutrients are the <a href=\"https:\/\/betterme.world\/articles\/carbs-make-you-fat\/\">vitamins and minerals<\/a> your body needs to function at its best. Whole grains (unrefined) contain a high concentration of micronutrients such as folate, thiamine, phosphorus, magnesium and niacin (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Refined carbs contain negligible amounts of these nutrients because they are removed during the refining process. Sometimes some of them are added back, but it\u2019s still not the same as eating the whole grain.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Make_You_Overeat\"><\/span><strong>They Make You Overeat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since refined carbs are converted to glucose very quickly and don\u2019t have much fiber, you tend to get hungry again faster. As a result, people who eat a lot of refined carbohydrates tend to gain weight or have trouble losing it (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10049982\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, foods with complex carbs make you feel full longer because the amount of time it takes for your body to break them down into glucose is greater, and the fiber also creates a feeling of fullness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"They_Increase_The_Risk_Of_Heart_Disease_And_Type_2_Diabetes\"><\/span><strong>They Increase The Risk Of Heart Disease And Type 2 Diabetes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A diet high in refined carbs has been linked to heart disease and diabetes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Studies have shown that people who eat a lot of these foods are more likely to develop insulin resistance or to be overweight (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25477716\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Refined carbs are also associated with higher triglyceride levels. Conversely, research shows that whole grains may help lower the risk of heart disease by lowering LDL (&#8220;bad&#8221;) cholesterol levels which aids in slowing the buildup of plaque (<\/span><a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/what-should-you-eat\/whole-grains\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-39808 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7-1.jpg\" alt=\"refined carbs\" width=\"1000\" height=\"674\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7-1.jpg 1000w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7-1-300x202.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/06\/7-1.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Refined_Carbs_List_Avoid_These_Foods\"><\/span><strong>Refined Carbs List: Avoid These Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are examples of foods containing refined <a href=\"https:\/\/betterme.world\/articles\/best-time-to-eat-carbs\/\">carbs<\/a> that you should avoid or limit:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugars <\/b><span style=\"font-weight: 400;\">&#8211; White sugar, brown sugar, high fructose corn syrup, agave syrup, honey etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>White Breads <\/b><span style=\"font-weight: 400;\">&#8211; White flour, enriched flour etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed Meats <\/b><span style=\"font-weight: 400;\">&#8211; Deli meats, bacon, hot dogs etc.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Candy Bars <\/b><span style=\"font-weight: 400;\">&#8211; Snickers, Mars bars, M&amp;Ms etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pastries and Cakes <\/b><span style=\"font-weight: 400;\">&#8211; Doughnuts, cupcakes etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frozen Foods <\/b><span style=\"font-weight: 400;\">&#8211; Frozen yogurt, ice cream sandwich, frozen pizza etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Junk Foods <\/b><span style=\"font-weight: 400;\">&#8211; Potato chips, pretzels, corn chips etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed Sauces and Salad Dressings <\/b><span style=\"font-weight: 400;\">&#8211; Ketchup, barbeque sauce, mayo etc.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-38984 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-4410.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Avoiding_Refined_Carbs\"><\/span><strong>Tips For Avoiding Refined Carbs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can use these tips to cut down on refined carbs and have a <a href=\"https:\/\/betterme.world\/articles\/snacks-with-no-carbs\/\">healthier diet<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cook_More_At_Home\"><\/span>Cook More At Home<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The less you eat out, the more control you&#8217;ll have over what you eat. Prepare your own meals at home using whole grains (unrefined) whenever possible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Add_Some_Whole_Grains\"><\/span><strong>Add Some Whole Grains<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Switch up your white rice for brown, go with oatmeal instead of cream of wheat or cream of rice, and try some barley or quinoa in place of the rice. Swap your white bread and white pasta for whole wheat. You can also use whole grains (unrefined) such as wheat berries, brown rice or quinoa in your cooking to add some variety and fiber to your diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Learn_To_Read_Labels\"><\/span><strong>Learn To Read Labels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can find refined carbs in the most unlikely places so it&#8217;s important to know what you&#8217;re looking for. Keep an eye out for these words on your food labels: &#8220;enriched flour&#8221;, &#8220;wheat flour&#8221;, &#8220;multigrain&#8221;, etc. If you don\u2019t see the word \u201cwhole,\u201d it\u2019s most likely a refined carb.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/carbs-before-bed\/\">Carbs Before Bed: What Does Science Say?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-38963 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3898-1-1024x576.png\" alt=\"refined carbs\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3898-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3898-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3898-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3898-1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3898-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Processed_Or_Packaged_Foods\"><\/span><strong>Avoid Processed Or Packaged Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Refined carbs are more abundant in <a href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\">processed foods<\/a>. By cooking more at home and going for whole, unprocessed foods whenever possible you can avoid refined carbs.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Careful_When_Eating_Out\"><\/span><strong>Be Careful When Eating Out<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Restaurants use refined carbs for their convenience and because they are cheaper. When you dine out try to stick with restaurants that offer healthier options or ask your server what&#8217;s in the dish so you can make an educated choice.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Zero_Calorie_Sweeteners\"><\/span><strong>Use Zero Calorie Sweeteners<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a fan of sweet foods and drinks, you can still have them with zero calorie sweeteners such as sucralose. These may be easier options than trying to cut down on sugar but they aren&#8217;t necessarily healthier, so you can also go for the occasional treat and avoid overindulging.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Avoid_Diet_Foods\"><\/span><strong>Avoid Diet Foods<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">They may be low in calories but they are also low in nutrients. Plus, some people tend to eat more of these foods than regular ones so you&#8217;re better off staying away from them completely.<\/span><\/p>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\"><img decoding=\"async\" class=\"aligncenter wp-image-38967 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5504-1024x576.png\" alt=\"refined carbs\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5504.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5504-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5504.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5504.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Identify_Hidden_Sugars\"><\/span><strong>How To Identify Hidden Sugars<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Manufacturers are required to list the total amount of sugar on a food label but there are different forms of sugar that can be used. Here are a few tips to help you identify and avoid hidden sugars:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Learn_Different_Names_For_Sugar\"><\/span><strong>Learn Different Names For Sugar<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you know common names of sugars, you can spot them on food labels. Here are some common ones:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn sweetener<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Corn syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fructose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit juice concentrate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-fructose corn syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maltose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Honey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Invert sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lactose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dextrose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Malt syrup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Molasses<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raw sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sucrose<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Be_Wary_Of_The_Ones_Toward_The_End_Of_The_List\"><\/span><strong>Be Wary Of The Ones Toward The End Of The List<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lots of times these types of sugar are listed near the bottom because they&#8217;re in smaller quantities than the first ingredients listed. When a food label lists more than one form of sugar, the first ingredient is the one with the highest quantity.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Not all carbs are created equal. Some carbs provide energy slowly while others provide it quickly, leading to fat gain and eventually insulin resistance if they make up a large portion of your diet in the long-term.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Refined carbs in particular are to be limited, as they are quickly converted into glucose, raising your blood sugar levels.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Refined_Carbs\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Carbohydrates aka carbs have a bad rap these days. Whether it&#8217;s Atkins, South Beach or some other low carb diet, carbs are a common target for criticism. On the one hand you have the AND\u2014the Academy of Nutrition and Dietetics\u2014and most of the credible nutrition sources saying that carbohydrates are an essential part of a [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":41224,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[122,87],"class_list":["post-41217","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Refined Carbs: What They Are And Why You Need To Avoid Them - BetterMe<\/title>\n<meta name=\"description\" content=\"Are refined carbs really that bad? What are good carbs anyway? Find out answers for all your carb-related questions here!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Refined Carbs: What They Are And Why You Need To Avoid Them\" \/>\n<meta property=\"og:description\" content=\"Are refined carbs really that bad? What are good carbs anyway? Find out answers for all your carb-related questions here!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1474022675.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"668\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4\"},\"headline\":\"Refined Carbs: What They Are And Why You Need To Avoid Them\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/\"},\"wordCount\":1588,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1474022675.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Carbohydrates aka carbs have a bad rap these days. Whether it's Atkins, South Beach or some other low carb diet, carbs are a common target for criticism. <\/span><span style=\\\"font-weight: 400;\\\">On the one hand you have the AND\u2014the Academy of Nutrition and Dietetics\u2014and most of the credible nutrition sources saying that carbohydrates are an essential part of a healthy diet. On the other you have all these individual diets or influencers telling people not to eat them. So who's right? <\/span><span style=\\\"font-weight: 400;\\\">Both sides have a point. Carbohydrates aren't inherently bad, and you do need them to function, but some carbs are better than others. Let's explain why by first explaining what carbs are and what they do in your body.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Carbs?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Carbohydrates are one of the three macronutrients\u2014the other two being protein and fat. Their main function is to provide energy. Carbs are broken down in the mouth and small intestine into smaller units of sugar called glucose, which is what your <a href=\\\"https:\/\/betterme.world\/articles\/no-carbs-diet-plan-for-2-weeks\/\\\">body uses for energy<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So carbs have a primary purpose: To provide energy for the body. The problem is that different types of carbs do this in different ways and not all these ways are good for us.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Some Different Types Of Carbs?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">You can group carbs as we eat them today into two categories of <a href=\\\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\\\">carbs<\/a>: unrefined and refined. You can think of them as complex and simple, or unprocessed and processed.\u00a0<\/span>\\r\\n<h3><strong>Unrefined Carbohydrates<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Unrefined, complex carbs are the ones that nutritionists recommend we eat  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/\",\"name\":\"Refined Carbs: What They Are And Why You Need To Avoid Them - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1474022675.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are refined carbs really that bad? What are good carbs anyway? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Refined Carbs: What They Are And Why You Need To Avoid Them - BetterMe","description":"Are refined carbs really that bad? What are good carbs anyway? Find out answers for all your carb-related questions here!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Refined Carbs: What They Are And Why You Need To Avoid Them","og_description":"Are refined carbs really that bad? What are good carbs anyway? Find out answers for all your carb-related questions here!","og_url":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":668,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1474022675.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Kristen Fleming, RD","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/36a7dd74d934812b75af5921cc28b8a4"},"headline":"Refined Carbs: What They Are And Why You Need To Avoid Them","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/"},"wordCount":1588,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1474022675.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Carbohydrates aka carbs have a bad rap these days. Whether it's Atkins, South Beach or some other low carb diet, carbs are a common target for criticism. <\/span><span style=\"font-weight: 400;\">On the one hand you have the AND\u2014the Academy of Nutrition and Dietetics\u2014and most of the credible nutrition sources saying that carbohydrates are an essential part of a healthy diet. On the other you have all these individual diets or influencers telling people not to eat them. So who's right? <\/span><span style=\"font-weight: 400;\">Both sides have a point. Carbohydrates aren't inherently bad, and you do need them to function, but some carbs are better than others. Let's explain why by first explaining what carbs are and what they do in your body.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Carbs?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Carbohydrates are one of the three macronutrients\u2014the other two being protein and fat. Their main function is to provide energy. Carbs are broken down in the mouth and small intestine into smaller units of sugar called glucose, which is what your <a href=\"https:\/\/betterme.world\/articles\/no-carbs-diet-plan-for-2-weeks\/\">body uses for energy<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So carbs have a primary purpose: To provide energy for the body. The problem is that different types of carbs do this in different ways and not all these ways are good for us.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Some Different Types Of Carbs?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">You can group carbs as we eat them today into two categories of <a href=\"https:\/\/betterme.world\/articles\/food-with-no-carbs\/\">carbs<\/a>: unrefined and refined. You can think of them as complex and simple, or unprocessed and processed.\u00a0<\/span>\r\n<h3><strong>Unrefined Carbohydrates<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">Unrefined, complex carbs are the ones that nutritionists recommend we eat  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/","url":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/","name":"Refined Carbs: What They Are And Why You Need To Avoid Them - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/refined-carbs\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_1474022675.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are refined carbs really that bad? What are good carbs anyway? 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/dev.betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/41217","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=41217"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/41217\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/41224"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=41217"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=41217"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=41217"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=41217"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}