What Carbs Should You Avoid with High Triglycerides?

December 9, 2025 •

4 min read

According to the American Heart Association, a diet high in simple sugars and processed carbohydrates can significantly raise triglyceride levels. Learning what carbs should you avoid with high triglycerides is a crucial first step toward protecting your cardiovascular health and reversing this trend.

Quick Summary

High triglycerides are linked to consuming excess refined carbohydrates and sugars. Limiting intake of white bread, sugary drinks, and baked goods can help lower levels. Prioritizing high-fiber whole grains, fruits, and vegetables is key for managing heart health.

Key Points

Avoid Refined Carbs: Limit intake of white bread, white pasta, and pastries made with white flour, which can rapidly increase blood sugar and triglycerides.
Cut Added Sugars: Eliminate or reduce sugary beverages like sodas and fruit juices, and limit sweets and desserts to prevent significant triglyceride spikes.
Choose High-Fiber Whole Grains: Replace refined options with whole grains like oats, brown rice, and quinoa, which are digested slowly and support stable blood sugar.
Eat More Legumes and Vegetables: Incorporate fiber-rich beans, lentils, and non-starchy vegetables into your diet to manage triglyceride levels effectively.
Moderation with Starchy Vegetables: While beneficial, excessive portions of starchy vegetables like white potatoes should be limited as they can contribute to elevated triglycerides.
Combine with Lifestyle Changes: Diet modifications are most effective when paired with regular exercise, maintaining a healthy weight, and limiting alcohol.

The Connection Between Carbohydrates and Triglycerides

Triglycerides are a type of fat in your blood, and high levels can increase your risk of heart disease and stroke. When you consume more calories than your body needs, especially from carbohydrates, the excess is converted into triglycerides and stored in fat cells. Not all carbohydrates are created equal, and understanding the difference is key to managing your levels. Simple and refined carbs break down quickly into glucose, causing a rapid spike in blood sugar. Your body's response is to produce more insulin, which can lead to increased triglyceride production. In contrast, complex, high-fiber carbohydrates are digested slowly, providing a steady release of energy and helping to keep triglyceride levels in check.

Refined Carbs and Simple Sugars to Limit or Avoid

To effectively lower your triglyceride levels, the first step is to drastically reduce or eliminate refined carbohydrates and added sugars from your diet. These are the primary culprits for spikes in blood sugar and subsequent triglyceride production.

Sugary Drinks and Fruit Juices

Sugar-sweetened beverages are a major source of added sugar and a significant contributor to high triglycerides. This includes:

Sodas and other carbonated soft drinks
Sweetened iced teas and lemonades
Energy and sports drinks
100% fruit juices, which, despite being natural, are high in sugar and lack the fiber of whole fruits

Refined Grains and Baked Goods

Foods made from white flour are quickly digested and act similarly to sugar in the body. Watch out for:

White bread, bagels, and white pasta
Most ready-to-eat cereals
Baked goods like cookies, cakes, and pastries
Pretzels and many types of crackers

Starchy Vegetables (in excess)

While not as harmful as refined grains, excessive portions of starchy vegetables can still contribute to elevated triglycerides. Be mindful of your intake of:

White potatoes, especially when fried or processed
Corn, including corn-based chips

The Better Carbohydrate Choices for Heart Health

Replacing refined carbs with nutrient-dense, high-fiber alternatives is the cornerstone of a heart-healthy diet. These foods help you feel full longer and provide a steady energy source without spiking your blood sugar.

Whole Grains

Opt for 100% whole grains that are rich in fiber. Examples include:

Oats: Steel-cut or old-fashioned oats
Brown rice: As opposed to instant white rice
Quinoa: A complete protein source that is low on the glycemic index
Barley: Contains beta-glucan, a soluble fiber that helps lower cholesterol and triglycerides
Whole wheat bread and pasta: Ensure the label says '100% whole grain'

Legumes

Beans, lentils, and peas are packed with fiber, protein, and minerals. Incorporate them into your meals regularly:

Black beans
Kidney beans
Lentils
Chickpeas

Vegetables and Fruits

Fill your plate with plenty of non-starchy vegetables and whole fruits.

Leafy greens: Spinach, kale, and collard greens
Cruciferous vegetables: Broccoli and cauliflower
Berries: Blueberries, strawberries, and raspberries are low in sugar and high in antioxidants
Citrus fruits: Oranges, grapefruits, and lemons

Comparison Table: Good vs. Bad Carb Sources


Feature	Carbs to Avoid (Refined/Simple)	Carbs to Choose (Whole/Complex)
Processing	Highly processed, stripped of nutrients and fiber.	Minimally processed, retains natural fiber and vitamins.
Digestion Speed	Very rapid digestion, leading to blood sugar spikes.	Slow and steady digestion, preventing blood sugar crashes.
Fiber Content	Low to non-existent.	High, aiding digestion and satiety.
Energy Release	Quick burst of energy followed by a crash.	Sustained energy throughout the day.
Impact on Triglycerides	Directly contributes to elevated triglyceride levels.	Helps to lower and manage triglyceride levels.

Lifestyle Changes for Managing Triglycerides

Dietary modifications are most effective when combined with other heart-healthy lifestyle habits.

Limit Alcohol

Alcohol is high in sugar and calories and can have a significant effect on triglyceride levels. For individuals with very high triglycerides, complete abstinence is often recommended. For others, moderation is key.

Increase Physical Activity

Regular exercise is a powerful tool for lowering triglycerides and improving overall heart health. The American Heart Association recommends at least 150 minutes of moderate-intensity activity per week.

Maintain a Healthy Weight

Losing just 5-10% of your body weight can lead to a significant decrease in triglycerides. This is because excess weight, especially around the waist, is directly linked to higher levels.

Add Healthy Fats

Incorporating healthy fats, particularly omega-3 fatty acids, can help lower triglycerides. Good sources include fatty fish like salmon, mackerel, and sardines, as well as nuts and seeds. For more on healthy eating, visit the American Heart Association website.

Conclusion

Managing high triglycerides is a multi-faceted approach, but the most impactful changes often begin with your carbohydrate intake. By replacing refined, high-sugar carbs with high-fiber, nutrient-dense whole grains, legumes, and produce, you can take a major step toward lowering your levels and protecting your long-term cardiovascular health. Combining these dietary changes with regular exercise, weight management, and moderation of alcohol will yield the best results. Always consult with a healthcare provider or a registered dietitian to create a personalized plan that is right for you.

Frequently Asked Questions

Simple carbohydrates and added sugars are quickly broken down into glucose. When your body has more glucose than it needs for energy, it converts the excess into triglycerides for storage in fat cells, raising your blood levels.

No, whole fruits are generally good for you due to their fiber and nutrient content. The fiber helps slow sugar absorption. However, fruit juices and excessive amounts of high-sugar, low-fiber fruits should be limited.

Simple carbs are sugars that are quickly digested, causing rapid blood sugar spikes. Complex carbs are starches found in whole grains and legumes that are digested more slowly due to their fiber content, providing sustained energy and better blood sugar control.

In many cases, yes. Significant dietary changes, coupled with exercise and weight management, can dramatically lower triglyceride levels. For very high levels, a doctor may recommend medication in addition to lifestyle changes.

Alcohol is high in sugar and calories and can have a potent effect on triglycerides. For those with very high levels, abstinence is often advised. Others should follow moderation guidelines (one drink per day for women, two for men).

Instead of white rice or pasta, opt for brown rice, quinoa, or whole wheat pasta. A baked sweet potato is a healthier alternative to a white potato, and legumes like lentils or beans can replace refined starches.

Yes, losing even a modest amount of weight (5-10% of your body weight) can lead to a significant drop in triglyceride levels and improve your overall cardiovascular health.