Vegetables
Good Carbs
- Dark leafy greens (all types, such as spinach, kale, lettuce, arugula, purslane, and bok choy)
- Onions
- Peas
- Mushrooms
- Asparagus
- Artichokes
- Peppers (all types)
- Cauliflower
- Broccoli
- Celery
- Eggplant
- Cabbage
- Green beansspouts
- Green beans
- Garlic
- Fennel
- Radish
- Cucumber
- Zucchini
- Summer squash
- Pumpkin
- Sweet potato
- Tomatoes
Bad Carbs
- Potatoes
Fruits (but not too much)
Good Carbs
- Berries, such as blueberries, acai, strawberries, and blackberries
Bad Carbs
- Dried fruits such as raisins and prunes
- Fruit juice
- Fruit leather
Grains/Grain Products
Good Carbs
- Quinoa
- Whole wheat products
- White rice served cold
- Brown rice
- Amaranth
- Millet
- Sprouted grains
- Whole oats
- Wheat germ
- Buckwheat
- Bran
- Whole grain or sprouted grain bread products
- Whole grain pasta
- Low-carb pasta
Bad Carbs
- White rice served hot
- White flour
- White bread
- Breakfast cereal
- Quick oats
- Couscous
- Pasta
- Baked goods like donuts, cakes, and muffins
- Corn
- Cream of wheat
- Sugar
Nuts/Seeds (but not too much)
Good Carbs
- Almonds
- Walnuts
- Pecans
- Brazil nuts
- Pine nuts
- Chia seeds
- Sesame seeds
- Sunflower seeds
- Macadamia nuts
- Flaxseed
- Pumpkin seeds
- Unsweetened nut butter
- Hazelnuts
- Tahini
Bad Carbs
- Corn nuts
- Honey roasted nuts
- Nuts with a sweet or candy coating
- Sweetened nut butters
Legumes (but Legumes are not so good)
Good Carbs
- Peanuts
- Cashews
- Soybeans
- Kidney beans
- Lima beans
- Peas
- Black beans
- Chickpeas
Bad Carbs
- Sweetened peanut or eashew butter
