Refined carbs are everywhere in the modern diet—from breads and pastries to pasta and even snacks that seem “healthy.” While they may taste good, these highly processed foods can wreak havoc on your blood sugar, slow your metabolism, and contribute to stubborn belly fat. Nutrition experts warn that regularly consuming certain refined carbs can increase your risk of insulin resistance, making weight management and overall health more challenging. Here are four of the worst offenders to watch out for.
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1. Granola Bars
Granola bars are often marketed as a healthy snack, but many store-bought varieties are loaded with added sugars and processed carbs. This can cause rapid spikes in blood sugar followed by crashes, leading to energy swings, carb cravings, and even slowed metabolism over time. Regular consumption may contribute to insulin resistance.
"These are glorified chocolate bars without the satisfaction that you get from eating a chocolate bar," Michelle Saari, MS RD, says. She adds: "They are high in added sugar and high in calories for a very small amount. Skip the granola bars because they really aren’t adding anything to your diet. If you need a snack throughout the day try making your own trail mix with mixed nuts for protein and healthy fat, popcorn for fiber and whole grains, and a piece of fruit for fiber. This is the ultimate combination to help manage blood sugars and reduce the risk of insulin resistance."
2. Pastries
Baked treats like pastries and cookies may be delicious, but their high sugar and refined carb content can wreak havoc on your metabolism and insulin response. Quick digestion leads to blood sugar spikes and crashes, which increase cravings and hinder weight management.
"[Baked goods] are loaded with fat and sugar, none of which are beneficial for your health," Saari notes. "Rather than stopping at the coffee shop for a pastry, make sure that you have something prepared for yourself in the morning to grab on the go. Making some toast and putting all natural peanut butter and bananas on it. These are both better options than buying baked goods."
3. White Bread
White bread is versatile and popular for sandwiches or toast, but it comes with a high glycemic index that can quickly raise blood sugar levels. Over time, regular consumption is linked to visceral fat accumulation, particularly around the abdomen, and may contribute to insulin resistance, type 2 diabetes, and cardiovascular issues.
"White bread is made from refined flour that has no fiber or other essential nutrients, and it can increase blood sugar levels, leading to insulin resistance, which will result in weight gain and cardiovascular system stress," says Dr. Sarah Bonza, MD, board-certified US physician.
4. Refined White Pasta
Refined pasta, made from all-purpose white flour, is another common carb that can hinder weight loss and overall metabolic health. Highly processed, it contains empty calories and lacks the naturally occurring fats that aid nutrient absorption.
"These types of pastas tend to be highly processed and contain a lot of empty calories that can contribute to weight gain," Krutika Nanavati, a registered dietitian and nutritionist, warns. She explains that processing means these pastas have been "stripped of the naturally occurring fats that help your body better digest and absorb the nutrients in these grains."
In addition to empty calories, white pasta also spikes blood sugar due to its high glycemic index. "The high glycemic index (GI) of these pastas can cause a spike in blood sugar," Nanavati continues. "This can trigger your body to store more fat while simultaneously increasing hunger, making it difficult to maintain a healthy weight loss plan." So, skip the pasta (and even Ramen!), and choose these healthy options instead.