Not all carbs are created equal, with some being better than others. But how can you tell? In part III of our miniseries on carbohydrates, The Nutrition Grouch reviews the nutrition epidemiology literature to discuss what types of carbohydrates you should be eating, based on the literature. Some answers are pretty straightforward, some are surprising, and others just don't make any sense at all.

Some of the topics in today's episode include:

• Carbs: nothing is “OFF LIMITS” (0:00)
• When it comes to food, variety is “not” the spice of life (0:36)
• A quick recap of our last two episodes on carbohydrates (7:06)
• Ultra-processed foods tend to contain carbs AND fats (9:30)
• Three types of scientific studies suggesting carbs do not turn to fat (11:59)
• Some carbs increase your risk of type II diabetes but so do some fats (15:09)
• Saturated fat and trans-fat increase your risk of developing type II diabetes (23:57)
• TV Dinners: Phase I weight loss for The Science of Dieting (25:46)
• Does eating dairy (saturated fat) cause type II diabetes? (28:20)
• A potential podcast episode: if I was an internet asshole (33:09)
• Reverse causality, ice cream, and Diet Coke (34:07)
• Ultra-processed cereals and their surprising protective superpower against diabetes (35:30)
• Should I eat low glycemic foods to prevent type II diabetes? (37:02)
• Fruit juice and the risk of developing diabetes (46:22)
• I thought fruits and veggies were supposed to be SUPERFOODS?! (46:55)
• Brown rice versus white rice, which is better? (48:46)
• Potatoes: apparently a hill that I will die on! (49:17)
• Nuts, coffee, and alcohol (52:27)
• Conclusion and beginning of final summary (52:53)
• Are whole grains really that good for you? (54:37)
• I want to go work for the cereal industry! (56:02)
• Bottom line recommendations (58:30)