Everybody is so mad at refined carbs—but why? And do you actually need to worry about them?
The phrase “refined carbs” pops up in a lot of conversations about food and nutrition, generally in a negative way. You may have been advised to stay far away from them—by your doctor, a friend, the Internet—but you’re still a little fuzzy on what they are, actually.these questions and more.
, R.D.N., C.D.N., Ph.D., adjunct professor in the department of nutrition and food studies at New York University and author oftells SELF. It’s often used interchangeably with its equally nebulous cousin, processed carbs. To be more specific, refined carbs and processed carbs are generally used in reference to grains and grain products in particular, Young adds. Some people would also consider any products containing large amounts of added sugars to be refined carbs. But if you look at the technical meaning of the word refined and the foods that most nutrition pros agree belong in that category, refined grains and grain products are the clearest fit. So that’s what we’re going to focus on here.
Refined grains, on the other hand, have had the bran and germ removed during processing, according to the, leaving only the starchy endosperm. This process yields a finer texture and lighter color—resulting in delightfully fluffy carbs that also have a prolonged shelf life. The most common example of a refined grain as a single food item is white rice—brown rice that’s had the bran and germ removed. Most of the refined grains we consume, though, are in the form of flours milled from refined grains. The most ubiquitous example is wheat flour, which is ground from wheat that has had the bran and germ removed, and used as a main ingredient in a number of baked goods and packaged foods like bread, muffins, crackers, pretzels, and cookies.
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