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Carbohydrates have received a bad rap over the years, but not all carbohydrates are bad for you. In fact, carbs are one of the key macronutrients your body needs everyday to function properly—you just need to know what kind of carbs to reach for. There are whole, unrefined carbohydrates that come from nutritious foods—whole grains, beans, fruits, and vegetables. And then there are refined carbohydrates, often called processed carbohydrates. Refined carbs are the ones to watch out for and eat in limited quantities. Why? Because they contain very few nutrients your body can actually use.
What exactly are refined carbs?
"Refined carbs are carbohydrate foods that have been processed to remove natural fibers, bran, germ, and the nutrients in these parts from the grain," says Lauren Minchen, MPH, RDN, CDN, nutrition consultant for Freshbit, an AI-driven visual diet diary app. "What's left is the starch and caloric portion of the grain, with a minimal amount of protein."
Refined carbohydrates generally fall into two categories: refined grains and added sugars.
Refined Grains
White flour is probably the most recognized refined grain, showing up in everything from bread and pasta to pretzels, doughnuts, snack bars, and cookies. "Whole grains have three parts: bran, germ, and endosperm," explains DJ Blatner, RD, author of The Superfood Swap. "While refined grains are processed to remove the bran and germs, which removes many nutrients like iron, B vitamins, and fiber...
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