Refined Carbs and Sugar
What are refined carbs?
Simple or refined carbohydrates (sometimes referred to as “bad” carbs) include sugars and refined grains that have been stripped of all bran, fiber, and nutrients, such as white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals. They digest quickly and their high glycemic index causes unhealthy spikes in blood sugar levels. They can also cause fluctuations in mood and energy and a build-up of fat, especially around your waistline.
When you eat refined or simple carbs, your bloodstream is flooded with sugar which triggers a surge of insulin to clear the sugar from your blood. All this insulin can leave you feeling hungry soon after a meal, often craving more sugary carbs. This can cause you to overeat, put on weight, and over time lead to insulin resistance and type-2 diabetes. Diets high in refined carbs and sugar have also been linked to high blood pressure, heart disease, obesity, hyperactivity, mood disorders, and even suicide in teenagers.
Why it’s difficult to cut down on refined carbs
For many of us, cutting back on sugary treats and overcoming our carb cravings can seem like a daunting task. As well as being present in obvious foods such as sugary snacks, desserts, and candies, sugar is also in much of the processed food we eat—from soda, coffee and fruit drinks to bread, pasta sauce, and frozen dinners.
Many of these refined-carb foods are also what researchers call ultra-processed foods (UPFs). These are industrially manufactured products that often combine refined carbs, added sugar, unhealthy fats, and additives that aren’t typically found in your own kitchen. A 2025 advisory from the American Heart Association warned that consuming high amounts of UPFs is linked to increased risk of cardiovascular disease, chronic illness, and earlier death.
Cutting back on these refined carbs doesn’t have to mean feeling unsatisfied or never enjoying comfort food again. The key is to choose the right types of carbohydrates. Complex or unrefined carbohydrates (sometimes called “good” carbs) include vegetables, whole grains, and naturally sweet fruit. They digest slower, resulting in stable blood sugar and less fat accumulation.
By focusing on whole foods and complex, unrefined carbs, you can reduce your intake of sugar and simple carbs, keep your blood sugar stable, maintain a healthy weight, and still find ways to satisfy your sweet tooth. You’ll not only feel healthier and more energetic, you could also shed that stubborn belly fat so many of us struggle with.
The link between refined carbs and belly fat
Many of these refined-carb foods are also what researchers call ultra-processed foods (UPFs). These are industrially manufactured products that often combine refined carbs, added sugar, unhealthy fats, and additives that aren’t typically found in your own kitchen. A 2025 advisory from the American Heart Association warned that consuming high amounts of UPFs is linked to increased risk of cardiovascular disease, chronic illness and earlier death.
A lot of belly fat surrounds the abdominal organs and liver and is closely linked to insulin resistance and an increased risk of diabetes. Calories obtained from fructose (found in sugary beverages such as soda, energy and sports drinks, coffee drinks, and refined carbs like doughnuts, muffins, cereal, candy, and granola bars) are more likely to add weight around your abdomen. Cutting back on these sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.
Refined carbs vs. unrefined carbs
Carbohydrates are one of your body’s main sources of energy. Health organizations such as the U.S. Department of Health and Human Services recommend that 45 to 65 percent of your daily calories should come from carbohydrates. However, the majority of these should be from complex, unrefined carbs rather than refined carbs.
Unlike simple carbs, complex carbohydrates are digested slowly, causing a gradual rise in blood sugar. They’re usually high in nutrients and fiber, which can help prevent serious disease, aid with weight loss, and improve your energy levels. In general, “good” carbohydrates have a lower glycemic load and can even help guard against type 2 diabetes and cardiovascular problems in the future.
Complex carbs include:
Unrefined whole grains – whole wheat or multigrain bread, brown rice, barley, quinoa, bran cereal, oatmeal.
Non-starchy vegetables – spinach, green beans, Brussels sprouts, celery, tomatoes.
Legumes – kidney beans, baked beans, peas, lentils.
Nuts – peanuts, cashews, walnuts.
Fruit – apples, berries, citrus fruit, bananas, pears.
What is the glycemic index and glycemic load?
The glycemic index (GI) measures how rapidly a food spikes your blood sugar, while the glycemic load measures the amount of digestible carbohydrate (total carbohydrate minus fiber) the food contains. While both can be useful tools, having to refer to different tables can be unnecessarily complicated. Unless you’re on a specific diet, most people find it easiest to stick to the broad guidelines of what makes a carb “refined” or “unrefined”.
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Switching to complex, unrefined carbs
While there are many health benefits to switching from simple to complex carbs, you don’t have to consign yourself to never again eating French fries or a slice of white bread. After all, when you ban certain foods, it’s natural to crave those foods even more.
Instead, make refined carbs and sugary foods an occasional indulgence rather than a regular part of your diet. As you reduce your intake of these unhealthy foods, you’ll likely find yourself craving them less and less.
Choosing healthier unrefined carbs
| Instead of… | Try… |
|---|---|
| White rice | Brown or wild rice, riced cauliflower |
| French fries | Cauliflower mash, sweet potato, cooked and cooled white potatoes with the skin on |
| Regular pasta | Whole-wheat pasta, spaghetti squash |
| White bread | Whole-wheat or whole-grain bread |
| Sugary breakfast cereal | High-fiber, low-sugar cereal |
| Instant oatmeal | Steel-cut or rolled oats |
| Cornflakes | Low-sugar bran flakes |
| Corn | Leafy greens |
| Corn or potato chips | Nuts, or raw veggies for dipping |
