Whole and refined carbs: Which one is healthy?

We have often heard words such as ‘weight gain’ and ‘fattening’ associated with carbohydrates. But is it that simple? Are all carbs bad? The answer is no. It is very important to understand the difference between whole and refined carbs to see how each impacts our health, including weight loss or weight gain. Carbohydrates are macronutrients that our body gets from the food we eat, and these are divided into whole and refined. Whole carbs are minimally processed and retain their natural fibre, vitamins, and minerals, while refined carbs undergo processing that removes the bran and germ, which contain most of the fibre, vitamins, and minerals. So it might be time to redesign your diet plan and include healthy carbs.

What are carbohydrates?

The human diet mainly has three macronutrients – proteins, fats and carbohydrates, which are known as ‘carbs’. Carbs are needed in large amounts for growth, development and overall health. “These nutrients are the main fuel for our body, digestion of which gives glucose for cellular level use of energy. Excess carbohydrates ingested get converted into glycogen in the liver and muscles of the body for future use,” explains dietician Garima Goyal. There are two types of carbs – whole and refined carbs. Read here to understand why and how to add carbohydrates to your diet.

What are whole carbs?

Whole carbs are those carbohydrates that have only been minimally processed, and they contain natural fibre, vitamins and minerals. Fruits, vegetables, legumes and whole grains contain whole carbs. Vegetables and fruits are whole carbs that provide essential vitamins, minerals, antioxidants, and fibre, contributing to overall health and aiding in digestion. Legumes, including beans, lentils, and chickpeas, are also rich in protein and fibre, making them a nutritious source of whole carbs. “Whole grains, such as brown rice, quinoa, oats, and whole wheat, contain all parts of the grain kernel: the bran, germ, and endosperm. This composition preserves their nutrient content and fibre,” says Goyal. A study, published in the European Journal of Nutrition, states that foods that contain high-fibre carbohydrates, or whole carbs, can help improve metabolism and also lower the risk of chronic diseases, and are good for muscle growth.

What are refined carbs?

Refined carbohydrates are carbs that have been processed. Bran and germ are removed in this process and they are stripped of their natural fibre, vitamins, and minerals. Examples of refined carbs include white bread, white rice, pastries, sugary cereals, and many processed snack foods. A study, published in the British Medical Journal, states that processed or refined carbs can often lead to type 2 diabetes and obesity.

During the refining process, many of the beneficial nutrients found in whole carbs are lost. “This results in foods that are often high in calories but low in nutritional value. Refined carbs are typically digested quickly, leading to rapid spikes and subsequent drops in blood sugar levels, which can cause hunger and energy fluctuations,” explains Goyal. This can lead to heart failure and death as well.

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Whole vs refined carbs: What is the difference?

The primary difference between whole and refined carbohydrates lies in the way they are processed and made ready for consumption, their nutritional content, and their impact on health.

1. Processing

Whole Carbs are unprocessed or minimally processed. Foods with whole carbs. Refined carbs are heavily processed. This process removes most of the fibre, vitamins, and minerals from the food.

2. Nutritional content

Whole carbs are rich in fibre, vitamins, minerals as well as antioxidants. These are found in whole grains (brown rice, quinoa), vegetables, fruits, and legumes; and are healthier. Refined carbs are lower in fibre, and are found in white bread, rice, cereals, sugary drinks etc.

3. Impact on sugar levels

Whole carbs are not processed and are digested more slowly. This results in a gradual increase in blood sugar and energy levels. Thus, they keep you satisfied and do not result in a sugar spike as well. Refined carbs are digested quickly, and this causes rapid spikes and drops in blood sugar levels. This can lead to energy fluctuations, increased hunger, and cravings.

4. Other health implications

Whole carbs are associated with numerous health benefits. They aid in better digestion and better blood sugar control, and there is also a reduced risk of chronic diseases such as heart disease and type 2 diabetes. However, refined carbs are linked to various health issues, such as obesity, type 2 diabetes, heart disease, and metabolic syndrome due to their impact on insulin resistance and inflammation.

Which carbs can we eat in low-carb diets?

Usually, low-carb diets restrict the intake of carbohydrates and they focus on high protein and fat consumption. Therefore, the types and amounts of carbs allowed can vary, depending on the diet plan. However, some foods that can be consumed include:

• Leafy green vegetables such as spinach and kale
• Cruciferous vegetables such as broccoli, cauliflower
• Low-carb vegetables like zucchini and bell peppers
• Small amounts of strawberries, blueberries, raspberries, and blackberries
• Nuts and seeds such as Almonds, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
• Full-fat dairy products like cheese, Greek yoghurt, and heavy cream.

However, the consumption depends on the carbohydrate intake levels a diet allows. In a ketogenic diet, about 20-50 grams per day of carbs are allowed to achieve and maintain ketosis, a state where the body burns fat for fuel instead of carbohydrates. On a moderate low-carb diet around 50-100 grams of carbs per day is allowed. So this can include more vegetables, a limited amount of fruits, and small servings of whole grains. Whereas on a liberal low-carb diet, 100-150 grams of carbs per day is allowed. This may include larger servings of fruits, whole grains, and legumes, says Goyal.

But, following a low-carb diet might not be the healthiest way to lose weight. A study, published in the European Heart Journal, observed that participants who consumed the least amount of carbs died due to stroke or heart disease.

Do carbs make you put on weight?

Refined carbohydrates, such as white bread, cereals, sugary drinks, white rice, and pasta, can lead to weight gain. These foods are very low in fibre, vitamins, and minerals, and high in calories. Since they are quickly digested, they can cause rapid spikes in blood sugar and insulin levels, and increase hunger, overeating, and fat storage. However, all carbs are not bad for health. A study, published in Mechanisms of Ageing and Development, analysed the consumption pattern of people in Okinawa. It was seen that they consume a good amount of carbohydrates in their diets, yet they have the longest life span. The carbs that they consume are unprocessed whole carbs.

Whole carbs and refined carbs: how to choose the right kind of carbs

To choose the right kind of carbohydrates, follow these guidelines:

• Select whole grains like brown rice, quinoa, oats, and whole wheat products over refined grains.
• Include a variety of fruits and vegetables in your diet. Choose fresh, whole options rather than juices or processed forms.
• Add beans, lentils, and chickpeas for their high fibre and protein content.
• Limit foods such as white bread, pastries, sugary cereals, and sweets, which are high in calories but low in nutrients.
• Check food labels for added sugars and choose products with minimal processing.
• Choose carb sources that are high in fibre to aid digestion and provide lasting energy.

Summary

Not all carbohydrates will make you put on weight and are unhealthy for your body. Whole carbs are carbs that have not been processed and contain fibre as well as other vitamins and minerals; whereas refined carbs are stripped of these when they are prepared. It is important to consume whole carbs to keep your body healthy.