What high carb foods should I limit in my diet?

High Carbohydrate Foods to Limit

You should limit refined grains (white bread, white rice, crackers, cereals, bakery desserts), starchy vegetables (white and russet potatoes), and foods with added sugars (sugar-sweetened beverages, candy, cookies, desserts, processed baked goods, sugary cereals). 1

Foods to Reduce or Avoid

Refined Grains and Starches

• White bread, white rice, crackers, and bakery desserts are harmful to your cardiometabolic health and should be limited 1
• White or russet potatoes fall into the harmful starch category and should be restricted 1
• Processed baked goods, many breakfast cereals, and refined grain products (even those low in added sugar) are equally harmful as sugary foods 1
• These foods cause rapid blood sugar spikes, insulin surges, and promote fat storage in your liver 1

Added Sugars and Sugar-Sweetened Foods

• Sugar-sweetened beverages (sodas, fruit juices, sweetened drinks) should be replaced with water or no-calorie beverages 1
• Candy, cookies, candy bars, desserts, and sugary cereals should be limited 1
• Limit refined sugars to less than 6 teaspoons (25g) daily for a 2000-calorie diet - one medium cookie contains about 2 teaspoons of sugar, while a 12-oz soda contains about 10 teaspoons 1
• Both high-fructose corn syrup and natural sugar (sucrose) are equally harmful when consumed in high doses 1

Processed and Ultra-Processed Foods

• Chips, fried foods, and processed foods high in fat, starches, or sugars should be limited 1
• These foods displace more nutritious options and add empty calories that promote weight gain 1

Why Quality Matters More Than Quantity

The type of carbohydrate you eat has a far greater impact on your health than the total amount. 1 While total carbohydrate intake has little influence on cardiometabolic health, the quality makes a major difference. For people consuming mostly refined grains, starches, and added sugars, lowering total carbohydrate will produce substantial metabolic benefits - but the focus should be on reducing less healthful carbohydrates, not all carbohydrates. 1

Important Pitfall to Avoid

Don't fall into the trap of choosing foods labeled "low in added sugar" if they're still made with refined grains. 1 Many breakfast cereals, breads, and crackers marketed as low-sugar options are still made from refined complex carbohydrates that are equally harmful to your metabolic health. The 2015 Dietary Guidelines Advisory Committee explicitly advises restriction of both refined grains AND added sugars together. 1

What You Should Eat Instead

• Vegetables, fruits, legumes (beans), and minimally processed whole grains are protective and should form the foundation of your carbohydrate intake 1
• Whole grains should comprise 30% of your plate, with vegetables at 30% and fruits at 20% 1
• Aim for at least 400g of vegetables and fruit daily (about 5 servings) 2
• Target at least 25g of fiber daily from whole food sources 1, 3
• These high-quality carbohydrates contain fiber, vitamins, minerals, and phytochemicals that actively protect against disease 1