While we don’t technically need carbs to survive, they sure as hell make for a healthier body and mind when consuming the appropriate quality and quantity. Probably the most sound advice I’ve ever heard is from Peter Attia:

“You want to consume as much glucose [which comes from carbs] as you can tolerate before you get out of homeostasis—you have to find what that level is. And we’re all going to be a bit different… Diet doesn’t matter so much as your health markers: blood glucose, insulin sensitivity, markers of inflammation. Eat to optimize those things based on your individual needs.” – Attia on Chris Kresser’s RHR podcast

I’ll even add to the list of health markers: hormones, HPA axis, and gut—all of which carbs can positively influence. The main point of Attia’s advice is that it takes away “diet” and brings it back to individual needs. And carbs have their role.

There are sex differences. Generally males can get away with more of a low-carb approach, but for male athletes I still like them to cycle carbs frequently and meet minimums of 100-200 grams per day on most days if training. Females require more carbs and generally do not do well on low-carb diets. The minimum a female should have is 130 grams of carbs a day, but many feel and function optimal with more. For males and females, daily carbs can bump up on heavy training or race days.

But what carbs should we eat?!?

Glad you asked.

Below are all-natural whole-food carb-rich sources to meet your quota and keep you healthy and functioning optimally. These carbs can be added to a diet that contains other carbs you get from a ton of fresh veggies and those trace carbs found in fats, proteins, and other healthy foods.

Starchy tubers & veggies:

  1. Beets
  2. Carrots
  3. Celery root
  4. Parsnips
  5. Plantains
  6. Pumpkin
  7. Rutabaga
  8. Sunchokes
  9. Sweet potatoes, all varieties
  10. Taro
  11. Turnip
  12. White potatoes, moderation only
  13. Yam
  14. Yuca/Cassava (and cassava flour)

– Note that if you have candida, SIBO or FODMAP sensitivity many of these will be off limits. Of course, all other veggies are recommended, but these are the starchy ones richer in carbohydrates! Still not sure? Measure your blood glucose 1-3 hours after eating one of these starchy carbs to see how your body handles it. Go for the ones that keep your BG most stable. 

Go-To Fruits:  

  1. Avocado
  2. Bananas
  3. Blackberries
  4. Blueberries
  5. Cantaloupe
  6. Citrus
  7. Grapefruit
  8. Honeydew
  9. Kiwi
  10. Lemon
  11. Lime
  12. Oranges
  13. Papaya
  14. Pineapple
  15. Raspberries
  16. Strawberries
  17. Tangelos

– These fruits are lower in fructose so optimal choices for those who are sensitive to FODMAPs and fructose. Generally avoid eating large quantities of fruit each day and/or in one sitting. 

Best Gluten-Free Grains:

  1. Buckwheat groats—low GI to avoid blood sugar spike but proteins in this grain may be harder to digest for some. Always soak for 7-8 hours first before cooking/eating.
  2. Long-fermented sourdough bread—Due to the fermentation process, it’s typically gut-friendly and safe even if you’re gluten sensitive/intolerant and has less of a blood sugar response compared to regular bread or crappy GF breads. Fake sourdoughs at the store don’t count! Look for at least a 72 hour ferment and minimal ingredients.
  3. Quinoa or quinoa flakes—quinoa is a seed, actually, not a grain and should be soaked and sprouted prior to cooking. The flakes are a perfect sub for oatmeal.
  4. White rice—non fortified (such as Lundberg); can also serve as a resistant starch (prebiotic) to promote good gut health and even decrease net carbs when cooked and cooled before eating.

– Don’t fear grains, and just have in moderation. If you are using a grain, properly prepare (i.e. soak) when appropriate. Soaking “releases” anti-nutrients and also rids the grain of fortified additives—which we now think are responsible for gut problems like bloating. Some stores sell pre-soaked and sprouted grains.

The Cautionary List

These foods may come across as healthy at face value, and they generally are, but proceed with caution for some of you! They may be risky for those with sensitive guts, those who don’t do well with FODMAPs, those with poor blood-sugar management, or those who are more carb intolerant. Some athletes like to fuel with dried fruit or dates during training or racing, and generally if these are well-tolerated I think it’s ok—but try it before you toe the line, please!

If you’re wondering how all-natural fruit is on the “cautionary” list here’s why: This list should be used for those who are sensitive to fructose, having gut issues, insulin resistant, or have poor glucose tolerance. Find what works for you. Use the BG monitor! Personally, I like to keep high-fructose fruits to a minimum and not as a regular staple in the diet. However, don’t fear these foods—no fruit (unless GMO) is inherently bad, it comes from Mother Earth after all! That said, you generally do want to avoid processed fruit-based products like juices.

High-Fructose Fruits:

  1. Apples
  2. Applesauce—avoid
  3. Apricots
  4. Cherries
  5. Dried fruits
  6. Dates
  7. Fruit juices—avoid
  8. Mangoes
  9. Nectarines
  10. Peaches
  11. Pears
  12. Watermelon

Gluten-Free (GF) Grains/Gluten Replacements: 

  1. Corn-based products—i.e. cornmeal
  2. GF Granola—can be sugar bombs. But there are good ones, just find one that’s not overloaded with sugar!
  3. Gluten-free (GF) cereals—i.e. those that basically replace the gluten-filled equivalent and are refined junk. Read labels!
  4. GF Desserts—just because it’s GF doesn’t mean it’s healthy! (Desserts are ok in moderation only.)
  5. GF breads and baked goods that are filled with GF starches—often these have an even worse effect on blood sugar!
  6. GF junk food (beware the “Desserts and Toppings” section on ThriveMarket! Some healthy-looking but nutrient-lacking examples include Dandies Original Vanilla Marshmallows, Stretch Island All-Natural Harvest Grape Fruit Strips, Justin’s Mini Milk Chocolate Peanut Butter Cups, Surf Sweets Jelly Beans, and YumEarth Organics Assorted Flavor Lollipops)
  7. Gums—guar gum, xantham gum (can cause GI issues when in excess; small amounts generally are totally fine)
  8. Starches—tapioca, potato, rice, corn (can cause large spike in blood glucose in high amounts)

Questionable veggies:

  1. Corn
  2. Nightshades (only for some; no need to avoid if no reaction)
  3. FODMAPs
  4. Onions and garlic—both are super healthy but high in sulfer and in certain guts causes a bad reaction