Continuing our conversation on carbs…
Carbohydrates often get lumped together in nutrition debates, but not all carbs behave the same inside the body. In today’s clip, Registered Dietitian Lourdes Castro offers a crystal-clear breakdown of the three major types: simple, complex, and fiber.
She also explains why fruit is not the enemy, and how its natural packaging (fiber, water, micronutrients) changes the game, especially when it comes to fructose.
Expanding on the pearl necklace analogy from last time, Castro unpacks fiber this way:
“Think of that pearl necklace again. But you have another necklace in your jewelry box that got tied up into it, and it's all kind of a knotted mess. And it's slowing everything down.”
Clip Highlights:
Carbs come in three forms: simple (1-2 pearls), complex (10+), and fiber (which our body can’t break down)
Fiber isn’t absorbed, so it passes through the digestive tract, playing a unique role in health
Soluble fiber turns into a gel and binds to things like cholesterol
Insoluble fiber acts like a “sweeper” to keep digestion moving
Fructose is just one single sugar molecule—but fruit shouldn’t be feared
Fruit comes packaged with fiber and nutrients, which slows digestion and changes how sugar is absorbed
It’s all about the context in which carbs show up
Takeaway:
Carbs don’t exist in a vacuum. When you eat whole foods, you’re consuming a complex package—one that includes fiber, vitamins, and built-in mechanisms to slow digestion. That’s the nuance missing from most carb conversations.
🔜 Coming Thursday: “Beyond the Spike.” We dive into continuous glucose monitors (CGMs), fruit-induced blood sugar spikes, practical food choices, and why the shape of your blood sugar curve matters more than any single reading.
Read the article behind the interview: How to Make Carbs Healthy Again
Share this post