How to Choose Better Carbs: Refined vs. Unrefined Carbohydrates

Good carbs include high-fiber and nutrient-dense options like whole grains, legumes, fruits and vegetables. It’s best to limit your intake of refined and processed carbs like white bread, pastries and sodas. By choosing whole, unrefined carbs, you can fuel your body with steady energy and feel full longer.

Carbohydrates are your body’s main source of energy, but it's easy to go overboard if you're not careful with your choices. While you still need carbs for fuel, it's important to focus on nutrient-dense options. Refined carbs, like white bread and sugary drinks, can quickly add up in calories without offering much in terms of vitamins, minerals or fiber. By contrast, unrefined carbs, such as whole grains and vegetables, provide sustained energy, fiber and essential nutrients that help support overall health.

Choosing better carbs can make all the difference in managing your calorie intake and fueling your body properly. In this article, we’ll explore the role of carbohydrates, refined versus unrefined carbs and ways to incorporate healthier carbs into your diet.

Carbohydrates are one of the three macronutrients – along with protein and fat – and they provide the energy our bodies need to function. They are our bodies’ main and preferred source of fuel, and they come in different forms, from simple sugars to complex starches and fibers. 

Here are some reasons why carbs are essential:

• Brain function: The brain relies almost entirely on glucose (derived from dietary carbohydrate) to think, learn and remember.
• They promote digestive health: Many unrefined carbohydrates are rich in dietary fiber, which supports the growth of beneficial bacteria in the digestive tract and also promotes regularity. 
• Muscle energy: Carbs provide the energy muscles need during physical activity and exercise. In fact, many athletes and gymgoers rely on carbohydrate-containing energy drinks for an extra boost during intense workouts.

Simply put, carbohydrates support everything from cognitive function to physical performance. Without enough carbs, we can experience fatigue, difficulty concentrating and decreased energy levels – making it clear how vital they are to our daily health and well-being.

Carbohydrates often get a bad reputation, mainly due to their association with foods like white bread, refined pasta, white rice, sweetened yogurts and juices. In reality, not all carbs are bad. The problem arises when a carb is refined, since many important, beneficial nutrients can be stripped away in the process. 

Take whole-grain wheat, for example. When refined into white flour, the starch in the middle remains, but the process strips away the bran and the germ. The bran is a good source of fiber and vitamins, while the germ contains vitamins, minerals and traces of good fats. 

Eating too many refined carbs can contribute to weight gain, which can promote insulin resistance and increase the risk of type 2 diabetes, heart disease and obesity. Eating these carbs can also cause blood sugar spikes, which are often followed by energy crashes and cravings. This is why it’s important to understand the difference between refined and unrefined carbs. 

Refined carbs include:

• White bread
• White rice
• Pasta made from white flour
• Instant noodles
• Sugary drinks like sodas and fruit juices
• Baked goods like pastries, cakes, cookies and donuts 
• Processed cereals and instant oats
• Processed snacks like potato chips and crackers

Unrefined carbs include:

• 100% whole-grain bread 
• Whole grains such as brown rice, quinoa, barley and whole oats (steel-cut and old-fashioned rolled oats)
• Fruits such as apples, bananas, berries, oranges and pears
• Vegetables such as sweet potatoes, carrots, broccoli and spinach
• Legumes such as lentils, chickpeas, black beans and kidney beans
• Nuts and seeds

The healthiest carbs are those found in an unrefined and natural state, with nothing removed. Think “whole” and “unprocessed.” Many of these good carbs are all excellent sources of fiber, vitamins, minerals and phytonutrients. People who follow very low-carb diets, such as a keto diet, risk not getting enough of these nutrients. 

It’s understandable why our diets have become so heavy in refined carbohydrates. They’re found in lots of convenience foods and snacks, making them easy to grab on the go and easily satisfy our taste buds. Transitioning to healthier, whole carb options may take time, but making this change is important to provide your body with the nutrients and fuel it needs.  

Here are the benefits of choosing good, unrefined carbs:

• Steady Energy and Stable Blood Sugar: Whole grains, legumes and vegetables are digested more slowly than refined carbohydrates, so they help keep blood sugar levels stable and prevent the energy crashes that can come from consuming refined carbs. These foods provide longer-lasting energy and can help reduce cravings throughout the day. 
• Better Appetite and Calorie Control: Foods rich in fiber help keep you full longer than low fiber foods, making it easier to manage your weight and reduce the temptation to overeat.
• They Support Digestive Health: High-fiber foods help maintain gut health by supporting regularity and also serve as a food source for the beneficial bacterial that reside in your digestive tract.
• Nutrient-Rich: Whole grains, legumes and vegetables are packed with essential vitamins and minerals that support overall health – benefits that refined carbs simply can’t offer.

In addition, various studies have shown that dietary fiber can reduce the risk of chronic diseases like heart disease and obesity. It’s recommended that adults consume around 25 to 30 grams of fiber daily, but most people fall short of this target. 

This is why it’s important to include fiber-rich whole carbs in your diet. Fiber supplements can also be a convenient option to ensure you're meeting your daily fiber needs.

Instead of simply cutting back on refined carbs, aim to introduce healthier, whole-food alternatives. And it all starts with your ingredients and what you keep in your pantry. 

Next time you go to the grocery store, it’s best to keep these practices in mind:

When looking for healthy bread options, try to avoid refined white bread and pay close attention to the whole-grain options in front of you. Many manufacturers label their bread as “multigrain,” but you need to look at the ingredient list to determine if the grains are indeed whole grain and not refined. The same goes for multiseed bread, which often contains seeds for added flavor and texture, but they can still be made with refined flour.

For whole-grain bread, look for 100% whole wheat or 100% whole grain on the front and 100% whole-wheat flour (or other whole grains) in the ingredients list. The word “whole” is key – if it just says “wheat flour,” for example, it is likely refined. 

When shopping for flour or pasta, look for whole-grain options like whole-wheat flour and whole-grain pasta. These retain the bran and germ, preserving essential nutrients such as iron, folate and B vitamins. Refined versions lose these components during processing, significantly reducing their nutritional value.

Legume-based pastas, like those made from lentils, chickpeas or black beans, are a nutrient-packed alternative to traditional pasta. They’re rich in protein and fiber and naturally gluten-free, making them a great option for those with gluten sensitivity. Pair them with fresh vegetables and lean protein for a balanced meal.

White rice is polished and stripped of its bran and germ, which removes fiber, vitamins and minerals. By contrast, brown rice is a whole grain that retains its nutrient-rich outer layers, offering more fiber, magnesium and other essential nutrients, making it a healthier choice.

When making soups or stews that are heavily meat-based, reduce the amount of animal protein and replace it with legumes and pulses like lentils, chickpeas or beans. These fiber-rich options help regulate blood sugar, promote fullness and provide a plant-based protein source, making them a nutritious addition to any meal.

With fruit juices or fruit sauces, the skins are taken off, removing a lot of the natural fiber and phytonutrients. Always go for the whole fruit versus juice or fruit sauces (like applesauce), which are less filling than whole fruits but pack a lot more calories per serving. 

Both white sugar and brown sugar are refined sugars with little nutritional difference between them. While brown sugar contains molasses, giving it a slightly different flavor and color, it still provides the same empty calories as white sugar. Both should be limited in a healthy diet. Sugar substitutes like stevia and monk fruit sweeteners can be good alternatives, offering sweetness without the added calories, but it’s also a good idea to try to enjoy the naturally sweet flavors of foods such as whole, fresh fruits.

Sugary cereals, pastries and baked goods can be made with whole grains, but that doesn’t necessarily make them healthy. While whole grains do provide more fiber, vitamins and minerals compared to refined grains, these items are often still high in added sugars, fats and calories. 

For a food to be truly healthy, it should be low in added sugars and unhealthy fats, regardless of whether it contains whole grains. It's best to focus on whole, minimally processed whole grains and limit treats that are high in sugar and fat.

Rather than starting your day with sugary cereals or pastries, try a healthier option such as steel-cut oats topped with berries and nuts, or blend a protein shake with fruits and leafy greens.

By prioritizing nutrient-dense carbs, you’ll feel full longer and experience steadier energy throughout the day. Over time, you’ll notice the benefits of better focus, more consistent energy and less frequent cravings – making it easier to stay on track and feel your best.

For more tips and strategies for a sustainable, healthy lifestyle, visit our wellness resources.

Susan Bowerman is the senior director of Worldwide Nutrition Education and Training at Herbalife. She also serves as the chair of the Herbalife Dietetic Advisory Board and the Outer Nutrition Advisory Board. As a registered dietitian, Ms. Bowerman educates Herbalife Independent Distributors about our global wellness philosophy and is responsible for the development of nutrition education and training materials.