The truth about low carb diets, sugar spikes, and ‘multigrain’ labels | Prof. Tim Spector

ZOE Science & Nutrition

ZOE

Nutrition, Health & Fitness, Education, Science

4.6 • 4.9K Ratings

🗓️ 27 March 2025

⏱️ 64 minutes

🔗️ Recording | iTunes | RSS

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Summary

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. 📚Books by our ZOE Scientists The Food For Life Cookbook Every Body Should Know This by Dr Federica Amati Food For Life by Prof. Tim Spector Free resources from ZOE Live Healthier: Top 10 Tips From ZOE Science & Nutrition Gut Guide - For a Healthier Microbiome in Weeks Mentioned in today's episode Trends in Dietary Carbohydrate, Protein, and Fat Intake and Diet Quality Among US Adults, 1999-2016, 2019, published in Journal of the American Medical Association Carbohydrate intake for adults and children: WHO guideline, 2023, published by World Health Organization Association between changes in carbohydrate intake and long term weight changes: prospective cohort study, 2023, published in British Medical Journal Low-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 Health Have feedback or a topic you'd like us to cover? Let us know here. Episode transcripts are available here.

Transcript

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0:00.0	Welcome to Zoe, Science and Nutrition, where world-leading scientists explain how their research can improve your health.
0:11.0	Eating a low-quality carb when you're hungry is like throwing crumpled newspaper into the fire.
0:20.0	The flames roar for a moment, but then they
0:23.2	fade to nothing, almost as quickly, leaving you in the cold. Over 80% of the carbs weed to light
0:29.4	that crumpled newspaper. You feel full in the moment, but hungry shortly after. Now imagine
0:36.3	reaching for a sturdy log instead.
0:39.2	The flame doesn't leap up in an instant.
0:41.6	It builds slowly and stays warm throughout the night.
0:45.6	And that's what you get with a high quality carb, feeling full for longer.
0:51.2	Carbs seem so simple when explained this way.
0:53.6	But which are the good carbs?
0:55.0	Are they better for breakfast or dinner?
0:58.0	Can we mix them with something else to make them healthier?
1:01.0	This complexity is confusing and celebrities peddling restrictive diets are making matters worse.
1:06.0	Today, Professor Tim Specter sets the record straight, according to the latest research.
1:12.6	Tim has written three books, debunking diet myths, and today he'll give you the information you need to know to eat healthy carbs without restricting your diet.
1:24.6	Tim, thank you for joining me today.
1:26.6	What a pleasure.
1:28.5	So I don't think I really need to explain the rules to you, Tim.
1:31.9	We are, as always, going to start with our rapid fire questions from our listeners.
1:36.5	Are you ready to go?
1:37.4	Hit me.
	...

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