ZOE Science & Nutrition Most replayed moment: Carbs: the good, the bad, and the misunderstood | Tim Spector
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Mar 17, 2026 
Tim Spector, professor of genetic epidemiology and microbiome researcher, talks carbs: what they are and how complexity affects digestion. He highlights healthier choices like sourdough, rye and legumes. He covers timing, mixing carbs with fats and fiber to lower spikes, and how cooling cooked starches can boost resistant starch.
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Carbs Are A Spectrum From Sugar To Fiber
- Carbohydrates range from simple sugars to complex fibers with very different effects on the body.
- Simple sugars digest quickly, starches take longer, and fibers often require gut microbes to break them down.
Swap Refined Staples For Whole Grain Alternatives
- Choose slowly digested whole grains and rye-based breads over refined carbs to reduce rapid sugar release.
- Tim Spector prefers sourdough with rye, whole-grain pastas, and swapping rice for quinoa, barley, and lentils.
Favor Morning Carbs If You Are Younger
- Prefer eating carbs earlier in the day if possible, because younger people metabolize carbs better in the morning.
- ZOE data shows the morning advantage diminishes after age 50, so follow what fits your routine and sustainability.
