Refined carbs are carbohydrates that have been processed and stripped of most of their nutrients and fiber. They are also known as simple carbs or empty carbs, and they include mostly sugars and processed grains. Refined carbs are digested quickly, leading to rapid spikes in blood sugar and insulin levels. They are linked to an increased risk of many diseases, including obesity, heart disease, and type 2 diabetes.

Examples of refined carbs include white bread, white rice, pastries, sodas, snacks, pasta, sweets, breakfast cereals, and added sugars. Manufacturers use many different names for refined sugars, such as syrup, molasses, sweetener, fructose, sucrose, maltose, and dextrose.

On the other hand, complex, unrefined, or "good" carbs, such as vegetables, whole grains, and naturally sweet fruit, digest slower, resulting in stable blood sugar and less fat accumulation. Health organizations recommend that 45 to 65 percent of daily calories should come from carbohydrates, but the majority of these should be from complex, unrefined carbs rather than refined carbs.

To avoid refined carbs, it is important to check food labels and choose whole, unprocessed foods whenever possible. Gradually reducing the number of refined carbs in the diet and choosing healthful alternatives, such as whole grain bread, brown rice, natural yogurt, chopped tomatoes with herbs, and oatmeal, can make a big difference.