Carbohydrates are one of three macro-nutrients — alongside fat and protein — and they’re your body’s primary energy source.  When you eat carbs, your body breaks them down into simple sugar molecules, mainly glucose. These sugar molecules enter your bloodstream and serve as energy for your cells. 

Refined carbohydrates are carbs that have had most of their nutrients removed during processing. Research indicates that diets with large amounts of refined carbs aren’t good for metabolic, heart, brain, or mental health. Still, the average Western diet includes an excessive amount of refined carbs.

Refined carbs are carbs that have been through a manufacturing process that has removed many of their health-promoting nutrients and compounds. Carbs are made up of sugars, but they can also contain fiber, vitamins, minerals, and polyphenols. The manufacturing, or refining, process removes these. For example, whole grains, like wheat, have three main parts: the bran, endosperm, and germ.  The bran and germ contain plenty of vitamins, minerals, antioxidants, fiber, and other healthful compounds. The endosperm is easily digestible, but it contains fewer nutrients.

The refining process removes the bran and germ, leaving just the endosperm. This means you end up missing out on most of the helpful nutrients.  By choosing whole grains, you’re getting more fiber and nutrients, like vitamins E and B12, iron, zinc, and magnesium.

Eating too many refined carbs isn’t good for your health. Still, refined carbs make up a large part of the average Western diet. Research suggests that diets high in refined carbs may increase the risk of many health conditions, including those relating to:

• metabolic health, such as obesity, type 2 diabetes, and insulin resistance
• heart health, such as heart disease and high blood pressure
• brain health, such as dementia and Alzheimer’s disease

Refined carbohydrates—carbs that have been highly processed in ways that typically remove much of their nutritional value—account for roughly 42% of our daily calorie consumption in the U.S., according to data from the American Medical Association. High-quality whole grains and fruits, meanwhile, account for only 9%

What are the main refined carbs?

Research-based dietary guidelines, including the Dietary Guidelines for Americans, 2020-2025, suggest that consumers make at least half of their grain intake whole grains. Following this guideline means that as much as 50% of the grains we consume can be from refined sources.

While it’s true that refined grains are lower in fiber and antioxidants, some countries (including the US) enrich refined grains, adding micro-nutrients (like certain B vitamins and iron) to replace some of the losses that occur during the refining process.

Here are some common examples of refined carbohydrates that you might find in your diet:

1. White bread: Made from refined wheat flour, white bread lacks the fiber, vitamins, and minerals found in whole grain alternatives.
2. White rice: The refining process removes the nutrient-rich bran and germ, leaving only the starchy endosperm.
3. Sugary beverages: Soft drinks, fruit juices, and energy drinks often contain high amounts of refined sugar.
4. Sweets and desserts: These treats are typically high in sugar and made from refined flour.
5. Breakfast cereals: Many cereals are made from refined grains and contain added sugars.
6. Chips and crackers: These snacks are often made from refined grains and can contain added sugars.
7. Instant noodles: These are typically made from refined wheat flour and contain little to no fiber.
8. Processed foods: Many processed foods, like frozen meals and fast food, contain refined grains and sugars.

In the United States, poor diet was once associated with undernutrition. Today it is more often associated with excess, particularly excesses in calories, saturated fats, trans fats, added sugars, and sodium. The poor diets and sedentary lifestyles of the American public have led to high rates of obesity, overweight, and diet-related chronic diseases, including cardiovascular disease (CVD), hypertension, dyslipidemia, type 2 diabetes, osteoporosis, and certain types of cancer. It has been estimated that poor diet quality and physical inactivity contributed to approximately 16.6% of U.S. deaths in 2000, compared to 14% in 1990.

What is Standard American Diet?

The Standard American Diet (SAD) is a modern dietary pattern afflicting American adults and children across the United States with long-term, damaging health consequences. By definition, the Standard American Diet consists of ultra-processed foods, added sugar, fat, and sodium. Consumption of fruits, vegetables, whole grains, legumes, and lean protein is greatly lacking in this diet.

The list below outlines the types of foods most commonly consumed as part of the Standard American diet.

• Fried foods
• Grain-based desserts
• High-fat dairy
• Processed foods
• Processed meats (e.g., bacon and deli meats)
• Red meat
• Refined grains (e.g., white pasta, white flour, etc.)
• Sugar-sweetened beverages

The Standard American diet macro-nutrients consist of 50% carbohydrates, 15% protein, and 35% fat. While these macro-nutrient percentages fall within the U.S. Department of Agriculture’s guidelines, the types and quality of foods in the SAD plays a much bigger role.

The USDA’s MyPlate replaced the food pyramid in 2011 to further simplify American dietary guidelines. According to MyPlate, half of your plate should consist of fruits and vegetables, a quarter should come from lean proteins, and a quarter from grains, with a serving of low-fat dairy on the side. The typical Standard American diet plate is often skewed toward protein and refined grains, while it lacks fruits and vegetables.

In today’s fast-paced world, many of us prioritize convenience over our health. As a consequence, nearly half of American adults suffer from one or more chronic illnesses that are related to poor dietary choices. Today, nearly 40% of U.S. adults are considered obese, which contributes to an upward trend of chronic illness.  

Other health implications include:

• Certain types of cancer 
• Cardiovascular disease
• Higher fasting blood glucose
• Hypertension
• Increased LDL cholesterol
• Metabolic syndrome
• Type 2 diabetes

Americans, as a whole, consume an excess number of calories, saturated fats, added sugars, and sodium. Many Americans also suffer from dietary shortfalls due to the under consumption of certain food groups, particularly fruits, vegetables, whole grains, and low-fat dairy. 

Calcium, vitamin D, fiber, and potassium are some of the most lacking components of American diets. Each of these key nutrients and dietary components have a vital role to play in maintaining our body functions.

• Calcium: necessary for bone health and proper nerve and muscle function.
• Fiber: protective against many health complications caused by the Standard American diet, such as cardiovascular disease and obesity.
• Potassium: essential for regulating blood pressure and diets low in potassium are associated with hypertension.
• Vitamin D: contributes to bone health and can also improve your immune function and lower your risk for certain cancers and type 2 diabetes.

How to avoid refined carbs?

The main difference between refined carbohydrates and complex carbohydrates is in their chemical structures. Refined carbs are primarily made up of sugary starches and glucose while complex carbs have extra minerals, nutrients, and fibers. Because refined carbs have simpler structures, the body can digest and absorb them more quickly. There are four characteristics of refined carbohydrates that can impact your health.

Highly caloric: Sugars and carbohydrates, which are high in calories and low in nutrients, are most of what remains after white carbs are processed. They are often called empty calories since the high calories have little nutritional value.

High glycemic index: A glycemic index is a measure of how quickly a particular food breaks down and enters the bloodstream. Refined carbohydrates have been stripped of their fiber so your body can digest them rapidly. This means that they can make your insulin and blood sugar levels spike shortly after you eat them.

Low nutrients: The two most nutritious parts of a whole grain—their bran (containing important nutrients like fiber, minerals, and B vitamins) and their germ (containing carbohydrates, fats, proteins, and minerals)—are removed when whole grains are refined into white grains.

Low fiber: Refined grains do not have much fiber in them, which can be a problem if you are lacking dietary fiber or need a high fiber diet.

Complex carbs and whole foods, like whole grains and whole wheat, have a variety of macro-nutrients and health benefits that can be a part of a healthy diet. Here are some alternatives to refined carbohydrates if you’re looking to incorporate them into your diet.

• Wheat flour
• Whole-grain bread
• Oatmeal
• Brown rice
• Sweet potatoes
• Quinoa
• Bran cereal
• Non-starchy vegetables (broccoli, kale, cauliflower)
• Legumes and lentils
• Nuts
• Fruits