Week 6: Carbohydrates - Energy vs. Metabolic Noise

Complementary Text:

The glycemic index (GI) is a useful tool, but fiber content is the true differentiator for metabolic health. Soluble fiber forms a gel in the gut, slowing digestion and the absorption of sugars. Insoluble fiber adds bulk and supports gut motility. Both types are fermented by your gut microbiota into short-chain fatty acids (SCFAs) like butyrate, which have been shown to improve insulin sensitivity and reduce inflammation.

References:

Reynolds, A., et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet.

Slavin, J. L. (2013). Carbohydrates, dietary fiber, and resistant starch in white vegetables: links to health outcomes. Advances in Nutrition.