Carbohydrates are your body’s main source of energy and support a healthy metabolism
and physical activity. But not all carbs are created equal! This guide helps you
understand which ones support your health and which to limit.
Healthy Carbohydrate Choices
Choose carbs that are minimally processed, rich in fiber, and full of nutrients.
Examples:
✔ Whole Grains (oats, brown rice, quinoa)
✔ Fruits (apples, berries, oranges)
✔ Vegetables (especially leafy greens and starchy veggies like sweet potatoes)
✔ Legumes (beans, lentils, chickpeas)
Carbohydrates to Limit
Limit refined and sugary carbs that spike blood sugar and offer little nutrition.
Examples:
✘ White Bread & Crackers
✘ Sugary Drinks (soda, sweetened tea, juice)
✘ Sweets (candy, cookies, pastries)
✘ Processed Snacks (chips, snack bars with added sugars)
Understanding the Glycemic Index (GI)
GI measures how quickly a carbohydrate raises blood sugar. Lower is better!
- Low GI (≤55): Lentils, apples, steel-cut oats
- Medium GI (56–69): Sweet potatoes, brown rice, bananas
- High GI (≥70): White bread, cornflakes, white rice
Quick Tips for Smart Carb Choices
✔ Pair carbs with protein and healthy fats for better blood sugar control.
✔ Focus on fiber to stay full longer.
✔ Remember: Greens Are Free—load up your plate with fresh veggies!
✔ Eat whole foods as close to their natural form as possible.