Carbohydrates – Whole vs Refined

Should I avoid carbohydrates?

Carbohydrates, or more commonly known as carbs, often get a bad rap, especially in achieving ‘weight loss’ goals. Have you ever wondered why? Are there such things as ‘good’ carbs and ‘bad’ carbs? Are all carbs ‘bad’? Most importantly, should I avoid carbs? Let’s find out!

Why do we need carbohydrates?

Carbohydrates are a macronutrient, which means we need them in large quantities. According to the Recommended Nutrient Intakes (RNI) for Malaysia 2017, for an average Malaysian adult, 45-65% of total energy intake per day should come from carbohydrates. For example, if Mr. Ranjit’s daily calories requirement is 2,000 kcal, approximately 1,000-1,300 calories ought to come from carbs.

Carbohydrates are essential in providing energy for us to carry out our daily activities. Our body breaks down carbs into glucose and glycogen. Glucose is used as instant fuel in our body, whereas glycogen is stored for later. 

Do take note that severe restriction of carbs can make us feel tired, give us bad breath, and splitting headache. In fact, these are common side effects when you first go on a ketogenic diet (when your body goes into ketosis).

What are dietary carbohydrates?

How do we differentiate whole versus refined carbohydrates?

There are three types of dietary carbohydrates:

1. Starches (complex carbs)

   Examples of starches are:

   • gains and their products: rice, oat, bread
   • Starchy vegetables: potatoes, sweet potatoes, pumpkin, corn
   • Starchy legumes: black beans, kidney beans, chickpeas, lentils

2. Fibres (complex carbs)

   Examples of fibres are:

   • part of fruits and vegetables
   • Wholegrains products
   • Nuts
   • Legumes

3. Sugars (simple carbs)

   Examples of sugars are:

   • Found naturally in fruits and milk
   • Simple carbs are also found in processed and refined sugar: table sugar, brown sugar, cane sugar, coconut sugar, high fructose corn syrup, and products with added sugar

Perhaps this is how carbs are labelled as ‘good’ versus ‘bad’. There is a common misconception that all carbs are bad, and they make us fat. However, did you know that some carbs are actually healthy if we make the right choices?

Let’s understand the difference between whole and refined carbohydrates.

Whole carbohydrates

Whole carbohydrates are complex carbs that contain more nutrients, minerals, and vitamins compared to refined carbs.

Whole carbs also contain fibre, and our body takes a longer time to digest whole carbs. They are less likely to cause steep spikes in blood sugar, whilst packing on the crucial nutrients our body needs!

Whole carbs include:

• Wholegrains
• Vegetables
• Potatoes with skin
• Oats
• Quinoa
• Legumes
• Barley

Refined carbohydrates

Refined carbohydrates are simple carbs (refined processed sugars) and refined complex carbs (refined grains) that have been heavily processed, and their natural fibres have been removed or altered. They are easily absorbed into our bloodstream and can spike our blood sugar levels.

Below are two types of refined carbs and their examples:

• Refined processed sugars: sugar sweetened beverages and food, carbonated drink, sweets
• Refined grains: white bread, white pasta, white rice, and food products made from white flour

Studies have found that simple carbs increase our risk for obesity and type 2 diabetes mellitus (high blood sugar levels).

Be mindful of added sugars in ultra-processed food products because these added refined sugars are the culprit that increases our risk of cancer and some chronic diseases such as gout, fatty liver, and heart disease.

Do your best to limit the consumption of refined carbs in your daily meals.

So, can I still eat bread?

Yes, you can! Remember, what we need to avoid are food products made from refined grains. Therefore, you can make better choices. For example, wholemeal bread is a better option compared to white bread.

In summary, carbohydrates are an essential staple in our daily meals and nutritional needs. It is a matter of the type of carbs we consume. Limit simple and refined carbs and incorporate more complex carbs and low GI foods into your diet, and you are good to go!

Want to find out how to get a balanced meal? Click here!

Make an appointment at Pantai Hospitals

A nutritious and balanced diet is crucial for us. Nourishing ourselves with the right balance of nutrients is key to keeping ourselves happy and healthy!

If you have questions about how to identify the different types of carbohydrates and ensure having adequate nutrition in your daily diet, contact the team of dietitians at your nearest Pantai Hospital to receive professional dietary advice to help kickstart your health journey.

To make an appointment for health screening, please contact the health screening centre at the Pantai Hospital nearest to you.

Pantai Hospitals have been accredited by the Malaysian Society for Quality in Health (MSQH) for its commitment to patient safety and service quality.

References

1. Recommended Nutrient Intakes (RNI) for Malaysia 2017. Available at https://nutrition.moh.gov.my/wp-content/uploads/2017/05/FA-Buku-RNI.pdf [Accessed on 30 August 2022]
2. Malaysian Dietary Guidelines 2020. Available at https://nutrition.moh.gov.my/wp-content/uploads/2021/07/Web%20MDG.pdf [Accessed on 30 August 2022]
3. Dietary carbohydrates, refined grains, glycemic load, and risk of coronary heart disease in Chinese adults. Available at https://pubmed.ncbi.nlm.nih.gov/24008907/ [Accessed on 30 August 2022]
4. Energy and fructose from beverages sweetened with sugar or high-fructose corn syrup pose a health risk for some people. Available at https://pubmed.ncbi.nlm.nih.gov/23493538/ [Accessed on 30 August 2022]
5. Sugar-Sweetened Beverages and Cardiometabolic Health: An Update of the Evidence. Available at https://doi.org/10.3390/nu11081840 [Accessed on 30 August 2022]
6. Types of Carbohydrates. Available at https://diabetes.org/healthy-living/recipes-nutrition/understanding-carbs/types-carbohydrates [Accessed on 30 August 2022]
7. Carbohydrates. Available at https://medlineplus.gov/carbohydrates.html [Accessed on 30 August 2022]
8. What are simple sugars? Simple Carbohydrates Explained. Available at https://www.healthline.com/nutrition/simple-sugars [Accessed on 30 August 2022]
9. Sources and types of carbohydrates and sugar. Available at https://www.sugarnutritionresource.org/the-basics/sources-and-types-of-carbohydrates-and-sugar [Accessed on 30 August 2022]
10. Carbohydrates. Available at https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates [Accessed on 30 August 2022]
11. Complex carbohydrates. Available at https://medlineplus.gov/ency/imagepages/19529.htm [Accessed on 30 August 2022]
12. What to know about simple and complex carbs. Available at https://www.medicalnewstoday.com/articles/325171#:~:text=Refined%20grains%20are%20also%20complex,degermed%20cornmeal [Accessed on 30 August 2022]
13. Refined carbs can drive overeating and increase the risk of obesity. Available at https://www.healthline.com/nutrition/why-refined-carbs-are-bad#TOC_TITLE_HDR_4 [Accessed on 30 August 2022]