I eat processed carbs but analyze: what happens if I eliminate them? Map processed carbs: bread, pasta, cereal, crackers. Calculate: if I removed processed carbs but kept whole food carbs, what's the impact? Show me the processed vs. whole: same macros, different effects. Give me the substitution: replace processed with these whole food carbs. Include: whether processed carbs specifically are problem, what to eat instead, and if this swap would break plateau.