What is the difference between white and brown carbs?

Here’s the truth: not all carbohydrates are created equal. 

As a holistic health coach, I’m all about reading the labels, understanding how food is digested, and what I can eat for optimal health. One of the most common nutrition-related questions I get is: what is the difference between white and brown carbs? Are there good and bad carbs? What about healthy foods like rice? Is brown rice better than white rice? All this will be explained in this blog!

Here’s the confusion: the diet industry predominantly focuses on calories and macronutrients. Carbs are one group of macros, so provide the same amount of calories (4) per gram. However, that doesn’t mean they’re all the same, within that carbohydrate umbrella.

When it comes to carbohydrates, there are two main types: refined and complex. They may both be carbohydrates, but they are metabolized completely differently by the body.

Refined carbohydrates are known as simple carbohydrates that include flour, pasta, white bread, fruit juice and more. They have been stripped of their fiber, vitamins and minerals that would be present in their natural form; for example whole wheat bread vs. white bread. 

Refined carbohydrates are considered simple sugars, meaning they have a high glycemic load. They are readily broken down by digestive enzymes into glucose, which is the sugar your body uses for energy, which is released into your bloodstream causing your insulin and blood sugar levels to rapidly increase.

The glycemic index is a scale used to show the effect of eating a certain food on your insulin and blood sugar. The higher the glycemic load, the more effect it has. Eating lots of foods with a high glycemic index is linked to overeating and obesity.

Numerous studies show a strong relationship between refined carbohydrates and health complications. One study conducted in China found that high refined carbohydrates consumption increased the relative risk of developing coronary heart disease. This is likely due to the frequent blood sugar spikes which can alter insulin efficacy, and because refined carbohydrates are nutrient poor and calorie dense so result in overconsumption; as explored in a study published by Public Health in 1977.

Conversely, complex carbohydrates include brown rice, vegetables, whole fruit, legumes and whole grains. They are carbohydrates found in their natural form without artificial processing. They have a lower glycemic load because their natural fibrous coating is harder for the digestive enzymes to break down, resulting in a slower, steadier increase in blood sugar which doesn’t require an insulin response, or energy dips.

Complex carbohydrates have been shown in research to increase satiety, making overconsumption less likely. They provide an abundance of nutrients and vitamins which are beneficial to human health; supported in pretty much all nutritional research.

There have been hundreds of studies on the benefits of consuming complex carbohydrates. A meta-analysis found that consuming two servings of whole grains daily is associated with a reduced type 2 diabetes risk, whilst refined grains increased this risk. Another large scale study found that whole grain consumption was associated with lower total and cardiovascular disease mortality in the US, independent of other dietary and lifestyle factors.

So ultimately, yes there are good and bad carbohydrates. Complex carbs are good and highly beneficial to health, whilst refined carbs are bad and increase your risk of developing disease. But does that mean you have to completely cut out refined carbs? Maybe, it depends on your goals and current health profile. That is tailored advice that I can give to you during health coaching.

If you are interested in learning more about the role of nutrition and how you can improve your diet, click here to book a free 30 minute initial consultation.