Carbs are one of the most misunderstood aspects of nutrition. For decades, they’ve been praised, demonized, and debated. Today, low-carb diets are everywhere, but the reality is more nuanced. While over 80% of the carbs we eat come from low-quality, refined sources, the right kinds of carbs are essential for good health.In this episode, Professor Tim Spector breaks down the difference between good and bad carbs and explains why quality matters more than quantity. He explores how the rise of ultra-processed foods has led to an overconsumption of unhealthy carbohydrates, contributing to energy crashes, hunger, and long-term health issues. He also explains the benefits of fiber-rich carbs, their role in gut health, and why cutting carbs entirely may not be the best approach.The episode also answers common questions about carbs, including the best time to eat them, how to pair them for better digestion, and whether alternatives like almond flour are actually healthier. Tim also shares practical tips, such as why freezing bread might be a simple way to make it better for you.🥑 Make smarter food choices. Become a member at zoe.com - 10% off with code PODCAST🌱 Try our new plant based wholefood supplement - Daily 30+Follow ZOE on Instagram.Timecodes:00:00 Introduction01:39 Quickfire questions03:06 What is a carb? 07:43 Is rice healthy? 08:56 What makes sugars unhealthy?11:49 Truth about sugar spikes14:49 Potatoes, white rice, bread and pasta18:44 'Big Food' industry21:22 What is a good carb?27:32 Effects of low carb diets33:18 Effects on mood & energy36:25 Tim's favourite carbs39:48 When should you eat carbs?41:47 Eating carbs with other foods46:45 Should you freeze bread?50:33 The healthiest rice50:53 Is multigrain and wholemeal healthy?56:20 Should you consume flour? 59:45 Easy way to improve healthy carb intake📚Books by our ZOE ScientistsThe Food For Life CookbookEvery Body Should Know This by Dr Federica AmatiFood For Life by Prof. Tim SpectorFree resources from ZOELive Healthier: Top 10 Tips From ZOE Science & NutritionGut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episodeTrends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in  Journal of the American Medical AssociationCarbohydrate intake for adults and children: WHO guideline, 2023, published by World Health OrganizationAssociation between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical JournalLow-Carbohydrate Diet, 2023, published in National Library of Medicine Diet Review: Ketogenic Diet for Weight Loss, published by The Nutrition Source, Harvard TH Chan School of Public HealthHave feedback or a topic you'd like us to cover? Let us know here.Episode transcripts are available here.