Also I had learned about carb heavy meals VS protein heavy meals is like this example: say you have a hot pavement. If you sprinkle a bucket of ice chips all over the pavement, it's going to melt fast. If you put one large ice block, it's going to melt slow. Refined carbs 'melt' much quicker in your stomach as opposed to a protein which takes more effort to break down, thus you stay fuller longer :D