Carbs That are Good for You
“Focus on fruit, vegetable, and legume carbs first,” Schohl recommends, since people don’t pay enough attention to these foods. “Then focus on whole grains.”
Beans, Peas, and Lentils: These pulses contain protein, carbs, and a crazy amount of fiber. While fiber counts toward total carbs, the body doesn’t absorb fiber calories — an added benefit if you are trying to lose weight.
Vegetables: Spinach, broccoli, and asparagus are low-carb and good for you. Same goes for orange, red, purple, brown, and yellow vegetables. As for white potatoes, which are higher in carbs, studies have shown that people who eat potatoes weekly don’t weigh more than people who don’t eat potatoes, so long as they’re not drenched in fat. Put simply, eat three cups of vegetables, mostly the non-starchy kind, per day, in different colors.
Fruit: About two cups of whole fruit per day suits most guys well. While fruit contains naturally occurring sugar, fruit’s fiber contents help blunt blood-sugar spikes and keeps food sticking around longer in your stomach. Grab dried fruit with no added sugar like raisins, dates, and apricots, and stick to a quarter cup per serving.
Whole Grains: A new study from Tufts University showed how people who replaced refined grains with whole-grain versions lost 100 more calories per day due to a rise in metabolism and not absorbing some of the carbs eaten at the given meal. Whole grains contain the bran and germ, while refined grains don’t. Whole grains can also help you feel fuller longer, due to their fiber content. The best whole grains are thought to be the ones still intact, like brown rice and oats, but foods made with 100-percent whole-grain flour still provide the goods.
Milk and Yogurt: Plain milk and yogurt, whether from a cow or soybean, contain some naturally occurring sugars. The protein, and oftentimes fat, in these foods help minimize a rise in blood sugars. Flavored yogurt usually contains added sugar, however, so compare labels for the best choice.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!Back to top