Carbohydrates are an important source of energy for our bodies, but not all carbs are created equal. While some give us lasting energy and important nutrients, others—like refined carbs—can lead to quick blood sugar spikes and leave us feeling sluggish. Let’s take a closer look at what refined carbs are and explore some simple swaps to support your lifestyle and help you feel your best.
Types of Carbs
Simple Carbs
Simple carbohydrates are exactly what they sound like: the simplest form of sugars. These sugar molecules are shorter than those in complex carbs, making them easier for the body to digest and absorb. Since they’re processed quickly, they enter the bloodstream fast, which can cause spikes in blood sugar levels. Simple carbs can be found in table sugar, honey, fruit juices, syrups, and even dairy products like milk and yogurt, which contain lactose.
It’s important to note that carbs aren't bad or unhealthy. The key is to pair them with fiber, fat, or protein, which helps slow down digestion and prevent blood sugar spikes.
Complex Carbs
Complex carbohydrates are made up of 3 or more sugar molecules, compared to the 1-2 molecules in simple carbs. These longer chains take the body more time to digest before they are absorbed into the bloodstream. This provides satiety, more stable energy, and prevents harmful blood sugar spikes. Fiber, starch, and cellulose are all examples of complex carbohydrates and can be found in whole grains, starchy vegetables, legumes, and some fruit like berries, apples, and bananas.
Refined Carbs
The refining process of carbohydrates removes the bran and germ from the grain, making them softer and improving their shelf-life. This sounds like a good thing, however, this process strips the grain of its fiber and nutrients, leaving behind easily digestible starch that can cause blood sugar spikes, increased hunger, and raise the risk for many diseases.
Health Effects
Refined carbs are the main culprit when it comes to health risks. While simple carbs found in whole fruits and dairy can offer essential nutrients, refined carbs lack those benefits and are digested quickly, leading to blood sugar spikes and other health concerns. Complex carbs, on the other hand, are slower to digest and provide longer-lasting energy, making them a healthier choice overall.
Blood Sugar Spikes
Because refined carbs digest and absorb quickly into the bloodstream, they can cause rapid increases in blood sugar, leading to energy crashes and cravings.
Weight Gain/Management
Blood sugar spikes and crashes can trigger cravings, particularly for sugary foods. Since refined carbs are low in fiber, they don’t keep you full for long, which can lead to hunger shortly after meals and result in overeating.
Gut Health
Refined carbs are low in fiber, which can disrupt digestion and affect the balance of gut bacteria. A lack of fiber may contribute to constipation and other digestive issues, as well as impact overall gut health.
Chronic Diseases
A diet high in refined carbs has been linked to an increased risk of developing chronic conditions like type 2 diabetes, heart disease, and even certain cancers. Eating too many of these carbs can also contribute to inflammation and insulin resistance, which may further increase the chances of these health issues.
Healthy Swaps
Swap Refined Carbs for Whole Grains
Instead of refined grains like white bread, pasta, and rice, choose whole grains like brown rice, quinoa, and whole wheat bread. Whole grains retain their fiber, vitamins, and minerals, helping to stabilize blood sugar levels and keep you feeling fuller for longer.
Replace Sugary Snacks with Whole Foods
Instead of reaching for sugary snacks like cookies or candy, opt for whole foods like fresh fruit, nuts, and seeds. These options provide essential nutrients, fiber, and healthy fats, which help stabilize blood sugar levels and keep you feeling fuller for longer.
If you're set on having a sweet treat, try pairing it with a source of fat or protein, like Greek yogurt, cottage cheese, or nut butter. You can also add a bit of fiber with fruit, nuts, seeds, or unsweetened coconut flakes to slow down digestion and avoid blood sugar spikes.
Try Natural Sweeteners
If you’re wanting to add a bit of sweetness in your food, swap refined sugars for natural sweeteners like honey, maple syrup, or stevia. These alternatives are less processed and may offer a more balanced effect on blood sugar levels when used in moderation.
Baking Substitutes
When baking, try swapping refined flour for whole wheat flour, almond flour, or oat flour. You can also replace sugar with natural sweeteners or use unsweetened applesauce as a healthier substitute for oils and fats in some recipes.
Homemade Food
Instead of relying on processed or takeout foods, try preparing meals at home whenever possible. Cooking from scratch gives you complete control over the ingredients, allowing you to choose healthier options and avoid hidden sugars and refined carbs. You can easily swap refined ingredients for whole foods and ensure that your meals are balanced and nutrient-dense.
Tips to Reduce Refined Carbs
Read Food Labels
Always check food labels for added sugars and refined ingredients like white flour. Look for products with minimal processing and higher fiber content, and try to avoid hidden sources of refined carbs whenever possible.
Meal Prep and Plan Ahead
Planning meals in advance can help you avoid reaching for quick, processed options that are high in refined carbs. By prepping whole foods and meals ahead of time, you can reduce the temptation to rely on processed snacks or takeout.
Gradually Decrease Sugar Intake
Cutting out sugar completely can feel overwhelming. Instead, aim to gradually decrease your sugar intake by reducing sugary beverages, desserts, and snacks over time. Your taste buds will adjust, and you’ll start to crave less sugar as you go.
Focus on Nutrient-Dense Foods
Fill your plate with whole, nutrient-dense foods like vegetables, lean proteins, healthy fats, and whole grains. These foods provide the nutrients your body needs, making it easier to avoid processed options and refined carbs.