How to Compare Refined and Unrefined Carbs

Many carbohydrate food products contain refined carbs, processed carbohydrates with compositions altered from their natural state. The refining process often leaves the product tasting better but with less nutritional value. Knowing how to compare refined and unrefined carbohydrates can helpful in ensuring that you get the greatest nutritional benefit from the foods you eat.

Difficulty: Moderately Easy

Instructions

1. Read the ingredient labels on food products. Educate yourself with regard to the various terms used on carbohydrate foods such as "enriched wheat flour," which is actually refined flour stripped of its vitamins, minerals and fiber, with some of the removed nutrients added back in. While products containing unrefined carbohydrates will list ingredients as "whole" and "unrefined."

2. Check the fiber content of the food in question. Refined carbohydrates contain less fiber since the processing removes much of the healthy fiber.

3. Factor in the amount of sugars in the product since unrefined carbohydrates have a lower ratio of sugar to other ingredients. The process of refining concentrates the sugars in the product.

4. Examine the nutritional-value. Most refined carbs provide a great many empty calories that have few if any nutritional benefits such as vitamins, minerals, good fats and anti-oxidants.

Tips & Warnings

• Examine the foodstuff in question. If it is in a box, bag or can it is most likely processed, or refined. Unrefined carbs are those in their natural state. They are not chemically or machine altered to improve taste or shelf life. So, buying foods natural foods from the bulk bin or produce aisle is a surefire way of avoiding refined carbs.

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