Can Processed Carbohydrates Be Part of a Healthy Diet?

Bridgette Hamby, RD, is a registered dietitian with The Melissa L. Posner Institute for Digestive Health & Liver Disease at Mercy with expertise in issues relative to gastroenterology, weight management, diabetes, cardiovascular disease, irritable bowel syndrome, inflammatory bowel disease, and more. Bridgette recently responded to questions from EatingWell.com for a feature concerning whether processed carbohydrates can be part of a healthy diet. Here are her insights:

As a dietitian, I always try to recommend people eat foods that look like they did when they were picked most of the time. This ensures quality vitamins, minerals, antioxidants, and fiber that are all needed and necessary for overall health and wellness. With that being said, I also practice the saying there are no good or bad foods. Carbohydrates in general get a bad rap—frequently coming from social media, influencers, and even other healthcare providers with little nutrition knowledge. This is unfortunate, as carbohydrates are needed and necessary for energy. Carbohydrates, no matter the source, break down eventually into glucose, which is often labeled as sugar when it shouldn’t be. White table sugar added to your coffee compared to fruits or starchy vegetables are very different forms of carbohydrates and metabolize in the body differently. Glucose is essential for our body, period. Healthy options of carbohydrates are whole fruits, starchy vegetables, whole grains, beans, lentils, and low fat milk and yogurt.  

Ultra-processed foods are readily available everywhere we go in this country—and, without question, have led to many adverse health outcomes when eaten in abundance. These ultra-processed foods (such as soda and other sweetened beverages, chips, candies, packaged cookies and sweets, energy drinks, and processed meats) generally have low nutritional value, meaning they lack fiber, protein, and vitamins/minerals; they are also usually high in added sugars, sodium, and unhealthy fats. So the question is, can we eat a healthy diet and still enjoy some processed foods? Of course! The key mindset is moderation and the understanding that if ultra-processed foods make up a good portion of your diet, it will likely lead to adverse health outcomes over time.  

When purchasing foods in packages, bags, boxes, and bottles, there is a way to make healthy choices. My first recommendation is do not just look at the front of a package, as it can be purposefully deceptive. Remember that the company wants your money; they don’t care about your health. The only way you know what is in your food is to look at the nutrition panel and the ingredient list. Compare and contrast food items and pick the best choice. Take your time. Choosing an option that has more fiber and protein and less added sugar (including alternative sweeteners) and sodium is a great start. Look at the serving size so you know what the portion size is. Products like yogurt, canned beans and vegetables, frozen fruits and vegetables, whole grain breads and bread products, and other snack foods can absolutely be part of a healthy diet. Also, keep in mind that there is nothing wrong with eating foods for comfort or indulging in a craving. Choosing to not worrying about nutrition when eating a meal is also appropriate and okay to do in moderation.  

– Bridgette A. Hamby, RD 

Bridgette Hamby sees patients at the McAuley Plaza at Mercy and the Mercy Personal Physicians at Lutherville site. For more information, visit the Institute for Digestive Health and Liver Disease at Mercy, or call 410-332-9356 or 1-800-MD-Mercy.