Swap white bread for steel‑cut oats and feel the difference—learn how starch structure, fibre and resistant starch keep blood sugar steady and cravings away.
Carbohydrates with **three or more sugar units**—starch, glycogen, soluble & insoluble fibre—digested slowly, providing sustained energy and gut‑friendly substrates.
- **Half‑plate rule**: fill ½ plate with non‑starchy veg, ¼ with complex carbs.
- Batch‑cook grains; cool overnight for resistant starch.
- Choose intact grains over flour for lower GI.
Myth vs fact
| Myth | Fact |
|------|------|
| “Carbs after 6 pm turn to fat.” | Total calorie balance matters; complex carbs at dinner can improve sleep via serotonin.
| “All carbs spike blood sugar.” | Fibre/RS blunt spikes; lentils GI 32.
| “Keto is superior for performance.” | Endurance athletes often perform better with 50–60 % calories from complex carbs.
Take‑home message
Prioritise fibre‑rich, minimally processed complex carbs, pair with protein/acid for steady energy, and leverage cooling‑reheating to upgrade starch quality.
References
1. Reynolds AN et al. *Lancet* 2023.
2. Ha JK et al. *Nutrients* 2024.
3. WHO Carbohydrate Quality Guidelines, 2025.
