It’s the nutrient value and quality that matters, so when you pick your carbs, pick wisely. Not all are created equal. Let’s break it down.

Types of Carbs

  1. Sugars: Short-chain carbohydrates such as glucose, fructose, galactose and sucrose.
  1. Starches: Long-chain glucose molecules, which eventually get broken down into glucose (aka sugar).
  1. Fiber: Two varieties–soluble and insoluble. Though non-digestible, fiber is important. It can be used by bacteria in the GI system, as in the case of resistant starch. Fiber also helps regulate blood sugar.

Whole vs. Refined

  1. “Whole” means that the carb is still in its natural form—it’s just like you’d get it from Mother Nature—containing all nutrients, minerals, vitamins, and fiber.
  1. “Refined” is when the carb has been altered from its natural state and stripped of vitamins, minerals, fiber, and other nutrients like fat and protein. Refined carbs are processed foods like white bread, cereals, fruit juice, candy, sweets, baked goods, sports nutrition products, and most packaged foods. Usually these foods will also have added ingredients such as more sugar, artificial chemicals, preservatives and synthetic vitamins that our bodies don’t handle well.

Carb Intolerance

If you consume too many refined carbs you may develop carb intolerance (CI) that negatively affects quality of life. Here is Dr. Phil Maffetone’s list of common signs and symptoms of CI that he uses for those doing the Two-Week Test:

  • Poor concentration or sleepiness after meals.
  • Increased intestinal gas or bloating after meals.
  • Frequently hungry.
  • Increasing abdominal fat or facial fat (especially cheeks).
  • Frequently fatigued or low energy.
  • Insomnia or sleep apnea.
  • Waist size increasing with age.
  • Fingers swollen/feeling “tight” after exercise.
  • Personal or family history of diabetes, kidney or gallstones, gout, high blood pressure, high cholesterol/low HDL, high triglycerides, heart disease, stroke, breast cancer.
  • Low meat, fish or egg intake.
  • Frequent cravings for sweets or caffeine.
  • Polycystic ovary (ovarian cysts) for women.

How Much?

If you have CI, it’s best to wean off carbs. On the other hand if you have hypothyroid you may need more carbs! It’s very individual, as you can see. There are some general guidelines we can lay out (see more here), but usually I make specific recommendations based on one’s individual needs. The amount of carbs per day and timing of carbs you need, i.e. your “sweet spot,” will vary. Complicating things more, carb cycling is another option where you purposely have low-carb and high-carb days on a schedule. Carb needs will also vary day to day, week to week, month to month, year to year (we need fewer carbs as we age). There are also different needs of males vs. females, with the latter usually needing more carbs for reproductive health. Carb needs also differ based on clinical health issues such as a person dealing with adrenal fatigue, hypothyroid, an eating disorder, hypothalamic amenorrhea, or obesity. So just saying we needs “all low carb” or “all high carb” doesn’t quite cut it…

So now, which carbs do you want to eat and which should you avoid?

Great Carbs

  • Vegetables: spinach, kale, all other leafy greens/lettuce (darker the better), endive, cucumber, celery, cabbage (purple and green), bok choy, artichoke, broccoli, cauliflower, Brussels sprouts, asparagus, mushrooms, chard, sprouts, radish, radicchio, green beans, fennel, onion, green onion, zucchini, summer squash (yellow), baby squash
  • Nightshades if tolerated: bell peppers, eggplant, tomatoes
  • Starchy vegetables: beets, parsnip, carrots, celery root, rutabaga, yams, sweet potatoes, plantain, turnip, etc. (See more in this guide)
  • Squash: kabocha squash, butternut squash, spaghetti squash, pumpkin, acorn squash (these can be great replacements for porridges, baked goods, and those old carb foods you were used to)
  • Fruits: Blueberries, raspberries, strawberries, blackberries, cantaloupe, kiwis, citrus (tangerines, oranges), lemon, lime, pomegranate (See more on fruits in this guide)
  • Frozen berries: use this as fruit spread, in meals, as sweetener, etc.
  • Long-fermented sourdough bread (yup, you read correctly: bread, but only if properly prepared the old-fashioned way)
  • Nuts (raw, organic, non-roasted): almonds, cashews, walnuts, pecans, hazelnuts, macadamia, brazil nuts
  • Seeds (raw, organic): chia, flax, pumpkin, sunflower
  • Smoothies that are low in sugar. Limit fruits, add lots of veggies, and makes sure there’s good fat and protein. A million combos with recipes right here on LPC.
  • Soups (homemade preferred): broccoli soup, butternut squash soup, etc., or use your bone broth to make stews and hearty soups with sweet potatoes, carrots and veggies
  • Tomato-based products: sauce with no added sugar, tomato paste, sun-dried tomatoes
  • Fermented foods, unless healing candida or SIBO
  • Fresh cold-pressed low-GI green juices with no added fruit other than lemon or lime
  • Psyllium husk powder–great fiber source and good for building healthy gut microbiome
  • Gluten-free grains when training volume increases or adrenal recovery–i.e. quinoa, buckwheat, bulletproof rice, etc.

OK Carbs (In Moderation)

  • Gluten-free goods (not junk) made with almond flour/almond meal, coconut flour, etc. Examples: nut-flour pancakes or almond flour bread
  • Healthy treats such as coconut macaroons made with shredded coconut, honey, eggs, and salt
  • Homemade sweet potato chips or Jackson’s brand in moderation (I like Jackson’s because they use coconut oil)
  • Sweeteners: raw honey (local preferred), real maple syrup, molasses, low-GI real fruit, or small amounts of stevia
  • Gluten-free raw flax crackers and/or seed-based crackers (no high heat exposure), i.e. Go Raw brand
  • Gluten-free, grain-free and/or “paleo” snacks and bars (Example of acceptable and approved bars are: Simple Squares, Primal Kitchen Dark Chocolate Almond Bar, Bulletproof Bars)
  • Legumes, only if tolerated (ideally, soak and sprout prior to cooking)
  • High GI fruits fruits (and watch FODMAP sensitivity)
  • Full-fat organic yogurt if you tolerate dairy (goat yogurt lower in lactose)
  • Nut butters
  • Cacao powder and cacao nibs (unsweetened)
  • 85%-100% dark chocolate
  • Kombucha, no fruit juice added
  • Oats
  • Grain-free desserts i.e. cashew cheesecake, macaroons, or cookies
  • White potatoes and mashed potatoes
  • Plain white or brown rice
  • Gluten-free flours such as rice flour, oat flour, buckwheat flour, amaranth, corn, millet, quinoa, sorghum, teff, and fava bean—these aren’t bad, but don’t need to be a diet staple

Minimize These Carbs

Or maybe depending on your dietary and health needs, these have no place or more of place. It just depends….

  • Dried fruits: cranberries, goji berries, dates, mango, etc. (moderation, with exercise only)
  • Alcohol—if you do drink, try a clear distilled spirit (i.e. vodka) or dry red or white wines, especially dry wines from Italy or France.
  • Starch-based gluten-free bread, rolls, buns, tortillas, pastas, pancakes, cereals, granolas, muffins, chips, crackers, sweets, baked goods, and similar carbohydrate foods. It depends on ingredients.
  • Statrches such as arrowroot powder, tapioca starch for baking (small amounts only, if tolerated)
  • Non-GMO organic corn
  • Fruit leather and dried mango
  • Store-bought trail mix loaded with dried fruit (try to avoid “roasted” nuts and seeds; stick to raw)
  • Dehydrated fruits and fruit “chips”—banana chips, plantain chips, beet chips, etc. These are usually best for eating around your exercise, strenuous days or post-workout.
  • Fresh green juices that have added apple, carrot of fruit juices (only in small amounts, and usually post-workout only)

Poor Carbs

  • Most gluten-containing and/or “fortified” grains, wheat and whole-wheat foods
    • Test to find your individual sensitivity to gluten; in a healthy gut gluten can be ok in moderation. But athletes prone to leaky gut are more at-risk with gluten.
  • Products with added refined sugar. Look at ingredient label for: sugar, cane sugar, raw sugar, agave, fructose, corn syrup, high fructose corn syrup, malted barley extract, sucrose,  confectioner’s sugar, powdered sugar, etc. and see how many grams per serving. Chances are you’ll want to pass on it.
    • If you are baking and a recipe calls for sugar, avoid those listed above and/or cut back on the amount. You can add sweetness with honey, fruit, etc (see below).
  • Items made with traditional flours including “enriched flour,” “whole grain wheat,” “wheat flour” or “white flour”
  • Traditional bread, rolls, buns, tortillas, pasta, pancakes, muffins, baked goods, and similar carbohydrate foods. This includes those made with white flours and wheat flours.
  • Traditional cereals and granolas
  • Traditional chips and crackers: corn chips, tortilla chips, potato chips, crackers, rice cakes, rice chips, and related items
    • Even if labeled gluten-free. Often the worst part about these chips and crackers are the unhealthy vegetable oils in which they’re fried, cooked or baked
  • Sweets such as cakes, pastries, cookies, ice cream, candy, milk chocolate, donuts, and other baked goods
  • Low-calorie or “diet” food products
  • “Fake healthy snacks” including many energy bars, protein bars, and sports drinks
  • Many gluten-free breads, chips, crackers, cookies, baked goods, etc., which are not health foods! They usually have added sugar too.
    • Many gluten-free items are made with ingredients that are known to have an even worse effect on blood glucose. GF processed foods are not health foods.
  • Gum, breath mints, and related products—these either have sugars, or sugar alcohols or artificial sweeteners that are often worse and big gut-health disruptors
  • Dressing and condiments off the shelf, which usually have added sugar. These include ketchup, barbecue sauce, teriyaki sauce, bottled salad dressings, and other packaged items
  • Jellies and jams (make your own from frozen fruit instead)
  • Processed meats and fish, such cold cuts and smoked products (often contain sugar)
  • Corn and corn-based products, including anything that has cornstarch
  • Canned beans
  • Canned vegetables
  • Canned or boxed soups off the self in the “middle aisles” (make your own)
  • Canned fruit
  • Traditional boxed baking mixes (sorry Betty Crocker)
  • Brown rice
  • Popcorn and related items like kettlecorn
  • Low-fat and non-fat dairy, including yogurts
    • Low fat or non-fat usually stands for “added sugars”
  • Dairy, if not tolerated
  • Non-dairy milks and yogurt with added sugar and “fillers” such as carrageenan, gums, etc. (read label)
  • All soda, “enhanced” vitamin waters, and diet drinks (i.e. diet Hansen’s soda or sugar-free soda replacements)
  • Creamers, chocolate milk, and related items; especially those with added sugar. Just use plain coconut milk or coconut oil for creamer if needed
  • Fruit juices like orange juice, carrot juice, apple juice.
  • All fried foods
  • Any food cooked in a vegetable oil or trans fat (hydrogenated oil)—read labels, ask at restaurants!
  • Any other “suspect” processed foods/products that may have hidden sugars or unhealthy carbs (read the labels!)