I hope you all know that refined carbohydrates should be avoided if possible.  They basically make you fatter, sluggish and hungrier.  Complex carbohydrates are the way to go. With that said, I go on to tell that there is an advantage to consuming these bad carbs on some unique occasions.  They can actually help you burn fat, preserve muscle and give you more energy ONLY when used at the right time during or after specific types of exercises.

Some simple carbs must be consumed during intense work outs or one that lasts more than an hour. This leaves you more energized and burns more fat. The body absorbs them rapidly and that ordinarily leads to fat storage.  But this fast absorption is just what you need in order to quickly reload the working muscles without tapping into them for fuel.  When that occurs muscle is lost and the body perceives starvation and holds on to body fat.  Also as I repeatedly say in articles, muscle is what burns fat, and loss of muscle leads to a decrease of fat burning.  Another time to use these “bad” carbs is immediately after intense exercise-especially post resistance training/weight training.  Because this type of training primarily uses sugar for fuel, refueling the muscles with it in no longer than 20 to 45 minutes after training will spare precious fat burning muscle tissue.  I use fruit juice or Gatorade but white rice or bread will have the same effect.  At these times you want to stay away from anything that has fiber and fat because they slow down stomach emptying and may cause indigestion during exercise bouts.  That is why fruit juice not the actual fruit and white bread instead of whole wheat is preferential for this purpose.