What are the best carbs to eat?

Based on the insights provided by Andrew Huberman and other experts in the Huberman Lab, the best carbohydrates to eat are those rich in fiber, such as fruits and complex carbohydrates. Here are key points:

1. Fruits: Despite the sugars they contain, fruits are beneficial because they are also high in fiber. Fiber mitigates the negative effects typically associated with high sugar intake [1].

2. Complex Carbohydrates: These include foods that feed the gut microbiota, leading to the production of beneficial short-chain fatty acids. Such foods are typically low on the glycemic index, meaning they don't cause sharp spikes in blood sugar. Examples include whole grains and vegetables [2].

3. Plant-Based Diet: A diet rich in plant-based foods and dietary fibers is highly recommended. This diet supports the gut microbiota, which in turn has a cascade of positive effects on metabolism, inflammation, and overall health [2].

4. Microbiota Accessible Carbohydrates (MACs): These are specific complex carbohydrates that the gut microbiota can ferment. Eating more MACs and fewer simple sugars and starches is suggested to improve overall health [3].

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     1

     Sugar and Fiber

     02:20:03
     
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     2

     Gut Health Insights

     01:03:20
     
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     3

     Carbs: Good vs. Bad

     00:53:23
     

Focusing on these types of carbohydrates can support overall health, especially in terms of weight management, metabolic health, and gut microbiota balance.