Unrefined vs. Refined Carbohydrates – The List

So here it is, the secret to health and disease, no matter who you are.

In studying different cultures around the world from way back when all the way to now, researchers have noticed one main theme; wherever refined carbohydrates are, disease is too.

In short, there are tribes and cultures who eat mainly meat and butter while remaining free from disease and obesity. There are also cultures and tribes that eat mainly starches and vegetarian type foods while staying healthy and free from diseases.

You know what both populations have in common? NO REFINED CARBS. Just natural foods. Every culture that has introduced refined carbs has also introduced diabetes, obesity and heart disease to name a few problems.

In many ways this is good news because this makes it simple! Just eat natural foods. It doesn’t matter if it’s meat, butter, potatoes, tomatoes or apples, as long as it’s not cake and bread.

Once you alter these sugars as we do in refined carbs, you take out important ingredients such as fiber which helps the body process the sugars. Not to mention that they (more the sugars than starch) increase our appetite, are highly addictive and make us eat more than we can burn; an act not seen in nature. Now you have a metabolic mess with these altered sugars that leaves the body full of problems.

Please do your best to get rid of as many refined carbs as possible and only splurge occasionally.


  • Fresh veggies
  • Fresh fruits
  • Sweet potatoes/yams/potatoes
  • Beans and legumes
  • Whole grains
  • Oatmeal
  • Buckwheat
  • Amaranth
  • Quinoa
  • Brown or wild rice
  • Basmati rice
  • Popcorn
  • Raw milk and yogurt (unsweetened)

Refined (Processed)

  • White sugar
  • Foods containing corn syrup, HFCS
  • Sodas
  • Sugary drinks (this includes sweetened fruit
    juice and tea)
  • Alcohol (beer and wine)
  • Canned fruits and veggies containing added
  • Sweetened applesauce
  • White flour and anything made with white
    flour; bread, muffins, bagels, cakes, cookies, pasta, biscuits, donuts, etc.
  • Cereals
  • Fries/chips
  • Potato chips/pretzels
  • Pizza
  • Desserts
  • White rice
  • Boxed puddings
  • Candy/toffee/sweets
  • Store bought cooked meats/cold cuts (when
    they have added sugars and additives)
  • Sausages/hot dog frankfurters (when they
    contain carb fillers, additives, or sugar)
  • Jams/jelly
  • Jell-O

Comments 6

  1. October 23, 2011

    It’s almost like everything the modern American diet is made of, is a refined carbohydrate. It’s crazy!

  2. October 24, 2011

    Yes you are absolutely right. We have invented so many foods to please our taste buds, but really food shouldn’t be invented. It has always been good the way nature intended.

  3. j
    October 25, 2011

    wow i just realised i am having refined sugars in all my meals and probably about 80% for each meal… and i’m not even american… 🙁

  4. jojo
    January 11, 2013

    thanks eh. yep saddd most of us eat too much refined.. even growing up little things like white rice instead of basmati, white bread instead of wholemean/grain… my family back home still eats this way. i choose not to when i can… all good. much love.

  5. January 11, 2013

    Thx Jojo. Yes, my family is the same way.

  6. Nikki
    April 15, 2013

    Have been feeling very bloated and have had slow losses, I follow 5:2 plan. I’ve decided to combine that with following the unrefined carbs rule. Am hoping this wil help jog the losses again.

    Can I ask, what alcohol is acceptable, as I do like to drink at weekends?


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