Why refined carbohydrates are bad for you

Studies show that a high consumption of refined carbs is linked with insulin resistance and high blood sugar levels. These are some of the main symptoms of type 2 diabetes 14 , 26 , Refined carbs also increase blood triglyceride levels.

This is a risk factor for both heart disease and type 2 diabetes 28 , 29 , 30 , The study also showed that people who ate the most refined carbs were two to three times more likely to get heart disease, compared to those who ate the least. Bottom Line: Refined carbs may increase blood triglycerides, blood sugar levels and cause insulin resistance.

All of these are major risk factors for heart disease and type 2 diabetes. Eating a lot of refined carbs can have many negative health effects. However, not all carbs are bad. Some carbohydrate-rich, whole foods are extremely healthy. These are great sources of fiber, vitamins, minerals and various beneficial plant compounds. Healthy carb-rich foods include vegetables, fruit, legumes , root vegetables and whole grains, such as oats and barley.

Unless you are following a carb-restricted diet , there is absolutely NO reason to avoid these foods just because they contain carbs. Here is a list of 12 high-carb foods that are incredibly healthy. Bottom Line: Whole foods that contain carbs tend to be incredibly healthy. These include vegetables, fruits, legumes, root vegetables and whole grains. For optimal health and weight , try to get the majority of your carbs from whole, single ingredient foods.

One winner per location, winners are beased on weight loss percentage, body fat percentage and lean body mass. On the other hand, refined or simple carbs have had most of the nutrients and fiber removed. Freeze pure fruit juice in an ice-cube tray with plastic spoons as popsicle handles. Or make frozen fruit kabobs using pineapple chunks, bananas, grapes, and berries. Check labels of all the packaged food you buy. Choose low-sugar products—but be aware that manufacturers often try to hide sugar on labels.

Being smart about sweets is only part of the battle of reducing sugar and simple carbs in your diet. Sugar is also hidden in many packaged foods, fast food meals, and grocery store staples such as bread, cereals, canned goods, pasta sauce, margarine, instant mashed potatoes, frozen dinners, low-fat meals, and ketchup. The first step is to spot hidden sugar on food labels, which can take some sleuthing:. Department of Agriculture and U. Department of Health and Human Services. Dietary Guidelines for Americans, , 9th Edition.

Dietary Guidelines Advisory Committee. Skerrett, P. Essentials of Healthy Eating: A Guide. National Center for Health Statistics. Jacka, F. Jakobsen, M. Intake of carbohydrates compared with intake of saturated fatty acids and risk of myocardial infarction: Importance of the glycemic index. The American Journal of Clinical Nutrition, 91 6 , — Hu, F. Are refined carbohydrates worse than saturated fat?. For you. World globe An icon of the world globe, indicating different international options.

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Account icon An icon in the shape of a person's head and shoulders. It often indicates a user profile. Log out. The energy you get from refined carbs is burned up by your body very quickly, which could leave you hungrier faster than if you had eaten the same amount of whole foods filled with complex carbohydrates.

This can mean you will eat again sooner, as the empty-carbs you get from white rice, sugary drinks containing high-fructose corn syrup, or a tempting muffin are setting you up to eat more throughout the day. Ask many dietitians, and they will tell you that simply aiming for a low-carb diet is not a cure for all ills. In fact, taking a more careful approach that allows wheat flour, granola, sweet potatoes, and other complex carbohydrate-rich foods into your diet can go a long way to improving the health of your digestive system and your overall well-being.

The effects of eating a diet high in refined carbohydrate foods has more to do with the weight gain associated with eating large amounts of these simple carbs. When you fill up on empty calories, one of two things will happen. Simply put, the most common consequence of a diet high in simple carbohydrates is weight gain.

As anyone familiar with healthy eating will tell you, this is the start of many different problems. Long term weight gain and obesity are highly correlated to the onset of heart disease, liver problems and type 2 diabetes, hypertension, asthma, and a host of other health problems. Diabetes is related to obesity, but a diet high in refined carbs is working against you in multiple ways. Eating a diet high in refined grains and other simple carbs has been shown to increase your insulin resistance, which contributes to diabetes.

Removing sweet drinks, even if they contain artificial sweeteners or high-fructose corn syrup, will not only cut carbs, but it will reduce sugar and sugar substitutes from your diet. Cutting out these empty calories will leave more room in your diet for the foods that can power your body longer, help regulate blood sugar, and reduce cravings that can lead to eating too much.

For anyone looking to lose weight, talking to a dietitian or nutritionist can help clear up some of the confusion between good carbs and bad carbs. Knowing the effects various foods can have on your diet is important for anyone to know, but if you are thinking about a weight loss procedure , or if you have undergone a bariatric revision, the stakes are even higher.

If you are learning to live with a new diet after a surgery or procedure that has left you with reduced volume in your stomach, you need to be very careful about what you eat.