With carbs, it's important to remain neutral, and take a step back and look at the big picture, rather than focus on each individual food, Rumsey says. For instance, we know that whole grains have more fibre than refined ones. "While fibre is an important nutrient , complex carbs or whole grains aren't the only foods that contain fibre ," she says. If you want to opt for white rice over brown, you're not doomed at all — you can always get fibre from vegetables or nuts, she explains. In other words, "there's no need to pick whole grains at every meal," she says. "If you have a few day stretch where you are having very little fibre , then maybe it makes sense to choose whole grain bread at lunch."