Best Carbs for Blood Sugar and Gut Health

Registered dietitian Molly Knudsen has identified ten carbohydrate sources recommended for carbohydrates blood sugar management, according to a report published by NaturalNews on April 7, 2026. Knudsen explains that while all carbohydrates convert to glucose in the body, the type and composition of carbohydrate consumed determines how significantly blood sugar levels are affected — a distinction with direct consequences for metabolic and digestive health.

Why This Matters for Gut and Metabolic Health

Blood sugar regulation and gut microbiome health are increasingly understood as deeply interconnected systems. Research in gut-brain science has shown that blood glucose spikes can alter microbial diversity in the intestinal tract, disrupting the balance of beneficial bacteria that support digestion, immunity, and even mood. Per NaturalNews, Knudsen's guidance centres on complex carbohydrates — those digested more slowly — which not only stabilise glucose responses but also tend to supply the dietary fibre that feeds a healthy gut microbiome.

Complex Carbs, Fibre, and the Microbiome Connection

The extent to which carbohydrates affect blood sugar depends primarily on their fibre content, processing level, and overall nutritional composition, according to Knudsen as reported by NaturalNews. Foods rich in resistant starch and soluble fibre — key features of many complex carbohydrate sources — pass partially undigested into the colon, where gut bacteria ferment them into short-chain fatty acids. These compounds are recognised in microbiome research as critical signals for reducing gut inflammation and supporting the gut-brain axis.

Knudsen's ten recommended carbohydrate sources are described as whole, minimally processed options, per the NaturalNews report. These include foods that provide sustained energy release rather than rapid glucose spikes. Dietitians and gut health researchers alike note that minimally processed carbohydrates preserve the structural integrity of fibre, which is essential for robust microbial feeding and consistent glycaemic control.

What This Means for People Managing Blood Sugar

For individuals monitoring glucose levels — including those with insulin resistance, prediabetes, or digestive concerns — the NaturalNews report highlights that food choice within the carbohydrate category matters considerably. Choosing complex, fibre-rich carbs over refined alternatives may simultaneously support blood sugar stability and nurture a more diverse gut microbiome. Both outcomes are linked in emerging gut-brain research to better long-term metabolic and neurological health.

Knudsen's findings, as reported by NaturalNews, reinforce a growing consensus among dietitians: carbohydrates are not inherently harmful, but quality and composition are decisive factors in both blood sugar management and gut health outcomes. Selecting whole food carbohydrate sources with meaningful fibre content remains one of the most evidence-aligned dietary strategies available for supporting the gut-brain connection.