The refining or milling process removes fiber, vitamins, and minerals. If nutrients are added back, refined grains or refined carbohydrates are called enriched grains.
What are refined carbohydrates?
In many nutrition settings, you hear experts talk about refined grains or refined carbs. This can be a confusing term because "refined" sounds healthy. But the definition of refined carbohydrates is quite complex. Refined grains can be part of a healthy diet, but they may not always be the healthiest choice.
Food manufacturers often refine or process grains to create a softer, less bulky food product. White bread is made from refined grains and is an example of food containing refined carbohydrates. White bread is softer and easier to eat than bulky whole grain bread, and many consumers prefer the taste and texture.
So is white bread less healthy than whole grain bread? It can be. Food manufacturers can add nutrients back to refined carbohydrates like white bread to "enrich" the nutritional value of the food. You will see the phrase "enriched flour" or made with "nutrient-rich grains" on these food labels. But those refined carbohydrates still lack healthy fiber—a nutrient provided by unrefined whole grains.
According to the USDA, enriched grain products can provide some nutritional benefits, but not when we eat too much. Refined carbohydrate foods are often high in calories and contain solid fats and added sugars (known as "SoFAS"). This organization recommends that you replace refined carbs with whole grain foods to improve health.
List of refined carbs
Many processed carbohydrates are sources of refined carbohydrates. You will find many of these products in the bread aisle of the grocery store and also in the aisles containing snacks and pasta products.
Common sources of refined carbohydrates (List)
- Pasta (especially white pasta)
- White rice
- Snack rice
- Crackers
- Cakes
- Cookies
- Buns
- Doughnuts
- Muffins
- Soft sandwich bread
- Sweet bread
- Baked desserts
- Cakes
- Pizza
- Hamburger or hot dog buns
- Waffles
Not all foods on this list contain refined grains. The best way to know is to check the ingredient list below the Nutrition Facts label. Scan the ingredient list below the label. If you see foods containing a lot of flour, it means the carbohydrates have been refined.
Are gluten-free foods refined carbs?
If you are on a special diet, such as a gluten-free diet, you should also be mindful of refined carbohydrates. Gluten-free foods can be sources of refined carbohydrates. For this reason, many experts recommend looking for gluten-free whole grains if you are on a gluten-free diet.
Sources at the Gluten Intolerance Group advise their readers that "A whole grain that is unrefined retains important nutrients." They continue to advise, "Those following a gluten-free lifestyle should try to incorporate whole grains into their diet for adequate fiber, minerals, and vitamins."
Cutting back on refined carbohydrates
So how do you cut back on your refined carb intake to improve your health? The first step is to identify them in your diet. As you can see from the list of refined carbs, they can be lurking in places you might not expect. For example, white sandwich bread is probably the most common source of refined carbs. You can learn to make healthier sandwiches with whole grain bread or even by getting creative with vegetables.
But what about refined grains found in other common foods? To improve your diet, replace refined grains with whole grains. Choose whole grain crackers or breakfast cereals made from whole grains. You will also find pasta made from whole grains.
By replacing refined carbohydrates with whole grains, you will increase the fiber content in your diet. Eating more fiber brings many health benefits, especially if you are trying to lose weight. Increasing fiber intake will help you feel fuller longer and eat less throughout the day.