The One Carb You Should Stop Eating For Weight Loss, According To Nutritionists

May 15, 2019 by Lisa Fogarty
shefinds | Food


Refined Carbs

It isn’t just one carb food that deserves to be eaten sparingly — it’s an entire category of carbs called refined carbs.

Refined carbs, also called simple carbs, are processed in such a way that most of its nutrients, including fiber, have been stripped from them. What’s left? Sugar — and sugar is one of the worst ingredients for weight loss.


Refined carbs give carbs a bad name (because many are incredibly nutritious).

Because our bodies metabolize refined carbs quickly, the send our blood sugar levels soaring, which only results in an inevitable crash a few hours later, according to Eat This.

white bread

There are even more reasons to stay away from refined carbs, even if weight loss is not on the brain. One study published in The American Journal of Clinical Nutrition found that eating a diet with too many fiber-stripped refined carbs increases your risk of developing Type 2 Diabetes.

white rice

Examples of refined carbs include many of the delicious, tasty foods that aren’t very easy to give up. Think: white bread, white rice, pasta, potato chips, French fries, pastries, and cookies.

potato chips

Does this news mean you have to give up carbs completely?

Absolutely not.

It will always be better for your health if you substitute potato chips with fruit — but you don’t have to shun an entire category of food simply because refined carbs give them a bad name.


Instead of restricting carbs, choose fiber-rich unrefined carbs like whole wheat bread, vegetables, fruit, brown rice, barley, and even whole-wheat pasta.

These nutrient-packed carbs will keep your digestive system running smoothly and boost your metabolism — which also means they’ll support your weight loss goals.


Lisa Fogarty is a lifestyle writer and reporter based in New York who covers health, wellness, relationships, sex, beauty, and parenting.

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