Good Carb List

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As you will see, from the list below, good carbs are basically natural foods that are not too sweet or calorific. You should find this easy to use. It is a list that we plan to continue to add to over time as we carry out more research.

The Ultimate Good Carb List

 

For example, we have plans to look at all of the major cuisines and go through the popular foods of that culture to identify which ones fall into the category of healthy carbs. Our aim is for this to be the ultimate list of good carb foods available on the internet.

Good Carb Grains and Seeds

 

100% whole wheat bread ** (we explain how to buy truly whole wheat bread, below)
100% whole wheat pasta
Butternut squash
Couscous
Oatmeal (old-fashioned or Steel Cut)
Quinoa
Barley
Beetroot
Black Rice
Brown Rice
Chia Seeds
Lentils
Most beans
Rye
Sweet potatoes
Triticale
White potatoes with the skin on
Yams

Why white potatoes are considered good carbs

Now, I know a lot of you are going to be really surprised at seeing white potatoes on the list. So, I am going to pause here and briefly explain why it makes our list.

The first thing to understand that when it comes to carb content sweet and most white potatoes are about equal. Typically, there are about 15grams of carbs in half a cup of each of them.

A lot of people, think that sweet potatoes are far lower in carbs than white potatoes. But, as you can see this is not the case.

The reason people choose sweet potatoes over the white varieties is fiber content. They believe the sweet variety contains more fiber. In reality, this is rarely true.

If you leave the skin on your white potato you can considerably boost the fiber content. So, a jacket potato is a truly healthy option. It is just as good an option as a sweet potato.

Good Carb Fruits

 

Acai berries
Apples
Bananas
Blackberries
Blueberries
Cantaloupe Melon
Grapefruit
Grapes
Mango
Oranges
Peaches
Pears
Pineapple
Plums
Strawberries
Gooseberries
Mulberries
Nectarines
Peaches
Star fruit

Good Carb Vegetables

 

Bok Choy
Broccoli especially broccoli rabe
Kale
Asparagus
Spinach
Salad greens
Tomatoes
Green and Red Peppers
Onions
Mushrooms
Cucumbers
Zucchini (Courgettes)
Carrots
Green beans
Peas
Cauliflower
Radishes
Swiss Chard

Good Carb Sources of Protein

 

Chicken breast
Cod
Eggs
Greek yogurt
Pumpkin Seeds
Rainbow trout
Salmon (especially wild)
Seitan
Tofu
Turkey breast
Almonds
Beef
Pecans
Tuna
Walnuts

Good Carb Fats

 

Almonds
Avocado
Cashews
Clarified butter
Dark chocolate
Flaxseed
Hemp seed oil
Olive oil
Peanut oil
Peanuts
Pecans
Ripe olives
Salmon (wild caught)
Virgin coconut oil
Walnuts

A few words of caution

So, there is your list, but we would be remiss if we did not add a few words of caution. You still need to take care. Some of the foods that are on the list are made and sold commercially. Many of them tick all of the boxes. But, not all of them do. Below, we use the example of bread to show you what we mean.

If you are buy fresh fruit and vegetables, you are fine. But, if you are buying something manufactured like wholegrain pasta or bread, you really ought to read on and approach with caution.

Is your bread really wholegrain?

 

good-carb-breadBefore you pick up that wholegrain loaf, you need to ask yourself the following questions:

 

 

 

What percentage of the grains used are wholegrains?

The first question you need to ask yourself is how much of the grain that is contained in the loaf is wholegrain. In a lot of countries there are rules in place. But, not the ones you may expect. Often, the loaf only has to contain a relatively low-level of wholegrains.

A loaf of bread may only need to contain 8% wholegrains to be be labelled as such.

Is this loaf colored naturally?

Some manufacturers add colorants to the mix to make the bread that they produce look browner. They know that many consumers will be fooled and simply pick up the loaf that looks darkest.

What is the main ingredient?

In many countries, the ingredients contained in a food product have to be listed in full. Usually, they are listed in order of weight.

This is good news because it means you can easily see what the main ingredients are. If wholegrains are not towards the top of the list, you know that bread is not a truly wholegrain product. Ideally, you want to see items like cracked wheat, bran, whole wheat and rolled oats heading up the list.

You do not want to see bleached or enriched flour high on the list. In fact, if you can look for breads that do not contain any of these products.

How much fiber does this loaf contain?

True, good carb bread will contain a lot of fiber. You should be looking for a loaf where the ratio of fiber to weight is at least 1 to 10. So, if your loaf weighs 200g the fiber figure should read 20 grams.