Good and Bad Carbohydrates
Carbohydrates, proteins, and fats supply 90% of the dry weight of the diet and 100% of its energy. All three provide energy (measured in calories), but the amount of energy in 1 gram (1/28 ounce) differs:
4 calories in a gram of carbohydrate or protein - 9 calories in a gram of fat.
These nutrients also differ in how quickly they supply energy. Carbohydrates are the quickest, and fats are the slowest.
Carbohydrates, proteins, and fats are digested in the intestine, where they are broken down into their basic units:
Carbohydrates into sugars (Note: for energy)
Proteins into amino acids (Note: A large proportion of our cells, muscles and tissue is made up of amino acids. Amino acids play a key role in the transport and the storage of nutrients as well as healing wounds and repairing tissue, especially in the muscles, bones, skin and hair as well as for the removal of all kinds of waste deposits produced in connection with the metabolism.)
Fats into fatty acids and glycerol (Note:needed as building block of cell membranes)
The body uses these basic units to build substances it needs for growth, maintenance, and activity (including other carbohydrates, proteins, and fats).
By Adrienne Youdim, MD, FACP (and notes from Four Winds Nutrition)
VEGETABLES (Good Carbs)
Dark leafy greens (all types, such as spinach, kale,
lettuce, arugula, purslane, and bok Choy)
Peppers (all types),
Sea vegetables such as wakame and dulse.
Root vegetables such as carrots and parsnips*
Winter squash such as acorn,
Bad Vegetabbles carbs
|* Higher glycemic (SUGAR) food eat in moderation
FRUITS (Good Carbs)
Berries, such as blueberries, acai, strawberries, and blackberries.
Melons such as honeydew and cantaloupe.
Tropical fruits such as pineapple, mango, and papaya*
Tree fruits such as apples and pears.
Citrus fruits such as oranges*, lemons, and limes.
Stone fruits such as cherries, peaches, apricots, and plums.
Bad Fruits carbs
Dried fruits such as raisins and prunes
GRAINS - GRAIN PRODUCTS (Good Carbs)
Whole wheat products,
Sprouted grains. Whole oats,
Whole grain or sprouted grain bread products,
Whole grain pasta,
Bad Grain carbs
Baked goods like donuts, cakes
NUTS AND SEEDS (Good Carbs)
Unsweeted nut butter,
Bad Nuts & Seed carbs
Honey roasted nuts,
Nuts with a sweet or candy coating,
Sweetened nut butters.
Kidney beans* Lima beans. Fava beans*
Bad Legumes carbs
Sweetened peanut or cashew butter.
Coffee (with moderation),
Bad Beverage carbs
Cheese, Unsweetened yogurt,
Bad Dairy carbs
Skim, and 2% milk
Whole grain crackers.
Bad Snacks carbs
Potato chips -
Rice cakes -
Pickle relish (not sweet),
Oil and vinegar salad dressing. Full fat creamy salad dressing, such as ranch,
Bad Condiments carbs
Low fat salad dressings,
Agave nectar, Xylitol (Recommended)
Bad Sweeteners carbs
Refined sugar (white and brown),
| ** Contains chemicals that may be harmful