What foods are high in carbohydrates that I should limit in my diet?

Foods High in Carbohydrates: What to Limit

You should limit or avoid refined grains (white bread, white rice, crackers, cereals, bakery desserts), starchy vegetables (white/russet potatoes), and foods with added sugars (sugar-sweetened beverages, candy, desserts), as these rapidly digestible carbohydrates are harmful to cardiometabolic health. 1

High-Carbohydrate Foods to Limit or Avoid

Refined Grain Products

• White bread, white rice, white flour products should be limited as they have been milled to remove bran and germ, resulting in lower vitamins, minerals, and fiber compared to whole grains 1
• Crackers, cereals (non-whole grain), and bakery desserts are refined grain products that lack the protective compounds found in whole grains 1
• These refined grains are equally harmful as added sugars for cardiometabolic health 1

Foods with Added Sugars

• Sugar-sweetened beverages (including fruit juices) should be avoided to control blood sugar, weight, and reduce cardiovascular disease risk 1
• Candy, desserts, and foods high in added sugar should be minimized as they displace more nutritious food choices 1
• Added sugars include honey, raw sugar, brown sugar, high-fructose corn syrup, and molasses 1
• Soft drinks and fruit-flavored drinks add substantial calories and promote weight gain without providing satiation 1, 2

Starchy Vegetables

• White potatoes and russet potatoes are high in rapidly digestible starches that negatively impact cardiometabolic health 1

Why These Foods Are Problematic

Metabolic Impact

• Refined grains and added sugars are low-fiber, rapidly digested carbohydrates that cause postprandial hyperglycemia, hyperinsulinemia, and related metabolic disturbances 1
• High doses of rapidly digested glucose and fructose are harmful through both distinct and overlapping pathways, including stimulation of hepatic fat production 1
• These foods have high glycemic loads that worsen glycemic control 1

Displacement of Healthy Foods

• Foods high in added sugars typically don't contribute many nutrients and replace more nutritious food choices 1
• They lack the protective compounds found in whole foods, including fiber, vitamins, minerals, and phytochemicals 1, 3

Important Caveats

Not All Carbohydrates Are Harmful

• The quality of carbohydrate matters more than the total amount - certain carbohydrate-containing foods like fruits, legumes, vegetables, and minimally processed whole grains are actually protective 1
• Simply recommending a "low-carbohydrate" diet is not ideal; the focus should be on reducing less healthful carbohydrates, not all carbohydrates 1

Individual Context Matters

• For people who currently consume mostly refined grains, starches, and added sugars, lowering total carbohydrate intake will produce substantial metabolic benefits 1
• Those with diabetes should emphasize nutrient-dense carbohydrate sources high in fiber over refined options 1

Reading Labels Carefully

• Targeting added sugars alone could push you toward foods low in added sugars but rich in equally harmful refined complex carbohydrates (like many breakfast cereals and breads) 1
• Look for products where carbohydrate comes from whole food sources rather than refined ingredients 1