Best Carbs Gap Guide

Inside this guide

BEST CARB SOURCES & CLOSING THE GAP Nutrition Reference  Educational Use You don't have to give up simple carbs — just build them out. Page 1 Best Carb Sources & Closing the Gap Better carb choices, plus how to fix the simple carbs you already eat Carbs aren't the problem. The best sources come with fibre, micronutrients and slower digestion, which means steadier energy and better fullness. But most of us also eat plenty of simple carbs like white rice, idli, dosa and poha every day, and they're low in fibre and protein. This guide lists the best carb sources (with South Indian options) and shows how to close the fibre and protein gap in the simple carbs you already eat. Best Carb Sources Fibre-rich, slow-digesting carbs to build most meals around CARB SOURCE WHY IT'S A GOOD CARB HOW TO INCLUDE IT Oats High in fibre (beta-glucan), digests slowly and keeps you full for hours. Porridge, overnight oats, or blended into batter for idli and dosa. Whole Wheat Roti (Atta) Far more fibre than refined flour, with steadier energy release. Swap maida-based rotis, parathas and breads for whole wheat versions. Brown Rice Keeps the fibre-rich bran that white rice loses in polishing. Replace white rice at lunch, or mix half and half to ease the switch. Quinoa A carb source that also brings protein and fibre together. Use as a rice substitute or in salads and pulao. Potato (Boiled, Cooled) Cooling boiled potato forms resistant starch, which acts like fibre and is filling. Boil, cool and use in salads or sabzi instead of frying. Whole Fruits (Apple, Banana, Guava) Natural carbs packaged with fibre, water and micronutrients. Have as a snack or pre-workout instead of juice or biscuits.…