Good Carb, Bad Carb

Choosing the right carbohydrates is vital for health and body composition. Carbs are separated into two categories: simple and complex. Simple carbs are digested very rapidly and cause a sharp spike in insulin. Complex carbs obviously being the opposite – they are slower digesting with a much lower Glycemic Index. Here are my favorite carb sources:

  • Sweet potato
  • White rice (brown rice contains phytic acid, which blocks absorption of minerals and may cause digestive irritation)
  • Quinoa – all colors
  • Vegetables (except carrots & corn)
  • Fruits

The absorption of the above is much better than refined carbs, sugary and wheat based foods. The following is a list of refined carbs that I recommend you avoid for optimal body composition:

  • Bread – all types.
  • Pasta
  • Cereals – all types.
  • Ice cream, sorbet, frozen yogurt
  • Fruit Juice (except freshly squeezed and cold pressed juices)
  • Soft Drink
  • Cookies & Crackers
  • Cakes & Muffins
  • Pancakes & Waffles
  • Pies & Pastries
  • Candy
  • Chocolate (milk and white)
  • Jams and preserves
  • Bagels & Doughnuts
  • Pretzels
  • Pizza
  • Puddings and custards
  • Chips
  • Rice cakes and corn cakes
  • Sauces – Ketchup, honey mustard, bbq

Any wheat based product I advise you avoid – wheat is one of the most inflammatory foods people consume on a daily basis. Avoiding will improve health and well being immediately. Eating refined carbohydrates once and a while won’t cause any chance in body composition just as eating one healthy meal won’t cause you to lose body fat. Consistency is the key here – if you consistently make the right carb choices you will see positive changes is your body.