List of REFINED CARBS
Table sugar and syrup other than natural maple syrup are refined carbs.
Natural maple syrup and honey are not refined carbs, but they are simple carbohydrates, and therefore, have an effect similar to refined carbs upon blood glucose.
Any beverage that contains sugar or refined syrup is a refined carb food.
- sweetened fruit juice, beer, wine, soft drinks and sweet tea.
Although 100 percent fruit juice does not have refined carbs, it does contain a high amount of carbs per serving size, which is why whole foods are preferred over their juices.
Fruits and Vegetables
Raw fruits and vegetables are an excellent source of good carbs, however, when canned or frozen, sugar is often added, which turns them into bad carbs.
- Examples of refined carbs in fruits and vegetables include canned fruit pie filling, applesauce with added sugar, frozen fruit with sugar added and sweetened canned fruit. Some canned or frozen vegetable blends may have sugar included along with other seasonings.
White flour is a refined carb, and anything made from white flour should be limited in your diet.
- This includes bagels, bread, muffins and most packaged cereals.
- White flour combined with sugar adds even more refined carbs to foods like cookies, cakes, cupcakes and donuts.
YOU COULD BE TRICKED! To be certain grain based foods are not made from refined grains, look for the words “whole wheat” or “whole grain” on the label.
- Foods with these words on the label are probably made from refined grains: “wheat flour,” “stoned wheat,” “cracked wheat,” “100% wheat,” and “multigrain.”
- Other refined carbs in this category include white rice and pasta.
Snacks are commonly high in refined carbs since they contain white flour or sugar.
- This includes sweets like pie, candy, candy bars, fudge and jelly,pretzels and potato chips.
I personally keep ALL carbs down to between 50-100 daily to lose weight and higher near the 100 to maintain. But, I try to just do the unrefined more natural carbs because they tend to put weight on you easier, regardless and the spike in my blood glucose and then the crash is an awful feeling, makes me tired, but then makes me want to eat more crap. If you want to stay thin, then you have to give your body the ability to fight cravings. Refined carbs cause cravings. So, if you do carbs, stick with the good ones and keep grains to a minimum! But, if you have them, count the carbs on them (Rice, cereal and bread has a lot!) and keep them whole grain or whole wheat.