Select Smart Carbs www.bodybyjake.com
Are there truly good carbs or bad carbs, or is there any difference? The answer depends not only on the food itself, but also on your goals and what you are asking the food to do.
For weight control for example, it’s a matter more of portion control and having the energy when you need it in order to complete your goal activity than whether a carb source is good or bad. When you workout you need to have a regular source of quickly available carbohydrates to maintain stamina. Without it, you’re setting yourself up for long-term failure – in both performance and weight control.
Fruits and vegetables should remain your main carbohydrate sources, because of the fiber and the fact that the calories by weight are lower due to the large amounts of water in them. These are called “low calorie density” foods. Your second choices should be whole grains and cereals in pre-measured amounts. The high fiber content feeds your energy and the measured amounts make calorie counting easier and more accurate.
Does this mean that you will never touch a piece of cake or a cookie again? Of course not. But don’t be fooled into thinking you'd be better off substituting a treat item for a healthy carbohydrate source for quick energy.
Use this snack list to find the good combinations of carbohydrate-containing foods to sustain your energy all day long.
Best Choice Carbs:
Choose often:
Fruits (about 60 calories per serving)
Apple, orange, pear, nectarine
Banana
Peach, plum
½ grapefruit
Berries, grapes or melon (1 cup)
Canned fruits (in its own juice) ½ cup
Low-Starch Vegetables (about 25 calories per serving)
Raw vegetables (1 cup)
Cooked vegetables (including broccoli, brussel sprouts, cabbage, carrots, cauliflower, eggplant, green beans, onions) ½ cup
100% tomato or vegetable juice (1/3 cup)
Choose with Caution:
High-Starch Vegetables (about 80 calories per serving)
Beans (lima, navy, pinto)
Corn
Baked white or sweet potato with skin
Pasta/Rice (about 80 calories per serving)
Brown or white rice
Noodles/pasta (whole wheat)
Breads/Cereals/Crackers (about 80 calories per serving)
Mini pita or mini bagel
100% whole wheat bread (one slice)
Light bread with added fiber (two slices)
English muffin (1/2)
Pretzels
Air popped popcorn
Rice Cakes
High-fiber cereal (3/4 cup)
Low sugar cereal (1/2 cup)
Oatmeal