What is a good carb
Goodcarbs.org provides a great list of requirements a carb has to meet to be considered good including:
- high in fiber: helps you stay full longer (and avoid overeating), provides sustained energy, lowers cholesterol levels, helps to remove toxins from the body
- low glycemic index: stabilizes blood sugar levels and insulin production
- high in nutrients: natural vitamins, minerals & phytonutrients promote health and help to prevent chronic disease
- low 'energy-density' (except nuts & seeds): provides sustained energy, promotes healthy weight loss and long-term weight maintenance
- greater 'thermic effect': naturally stimulates metabolism and promotes fat loss
Many carbs fall into this category and this is good news for you because the more food you are allowed to eat the less likely you are to cheat, binge, or overeat. Below is a list of top 10 good carbs from Mike Geary of Truth About Abs. Grab his entire list of lean body foods and burn the fat even faster.
Top 10 Good Carbs for Fatloss
1. Fruits including apples, oranges, berries, peaches, pineapple, kiwi, bananas, canteloupe, watermelon, pears, grapes, etc.
2. Whole grain wraps and whole grain breads - look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs.
3. Rice bran and wheat germ - they add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.
4. Whole wheat or whole grain spelt pasta - much higher fiber than normal pasta
5. Brown rice, wild rice, and other higher fiber rice - NEVER white rice
6. Beans and legumes including black beans, kidney beans, lentils, lima beans, red beans, etc. - full of fiber and small quantities fill you up fast.
7. All vegetables including broccoli, spinach, carrots, tomatoes, brussel sprouts, celery, peppers, beets, radishes, parsnips, turnips - go crazy with this category, the more colorful the better.
8. Sweet potatoes and yams - filling and chock full of nutrients.
9. Oat bran, steel cut oats, and quinoa - are great breakfast and snack foods.
10. Organic maple syrup, dark chocolate, and raw honey just 5g of carbs and great for adding flavor to breakfast foods, fruits, etc.
Focus on what you should be eating vs. what you should not be eating and you'll get great fatloss results without the stress.
Make healthy fat burning meals with: The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index
