Performance Nutrition 301. The 4-Day Rotation Diet: Carbohydrates
Carbohydrate Classification
The Great Carbs: Fibrous Vegetables
The best carbohydrates are fibrous and are not what we choose to eat when we socialize. They have a low glycemic index -- less than 50, and they almost always fall into the classification of vegetables. A partial list follows:
• Leafy green and red lettuces: spinach, green leaf lettuce, bibb lettuce, endive, red leaf lettuce, raddichio.
• Stalk vegetables: celery, asparagus, swiss chard, rhubarb, fennel, fiddleheads.
• Root Vegetables: beets, carrots, parsnips, turnips, radishes, rutabaga.
• Bulb Vegetables: onion, garlic, chives, shallots, leeks.
• Mushrooms: a class unto themselves.
• Miscellaneous: peppers (all colors), cucumbers, green peas, green beans, sprouts, tomatoes (technically fruits).
• Herbs and spices: any and all varieties.
• Cruciferous (brassica): green cabbage, red cabbage, broccoli, brussel sprouts, cauliflower, kohlrabi, turnips, kale, rappi, collard greens, watercress, mizuna, and radishes, horseradish.
Cruciferous vegetables have an additional benefit: they have a unique ability to detoxify environmental estrogens, a leading cause of many cancers. Environmental estrogens, or xenoestrogens, adversely affect your hormone profile, which in turn leads to an adverse reaction in the way that you store body fat. This concept is the leading idea behind Biosignature Modulation, a system for rapid fat loss that we practice at Physiqology.
The Good Carbs: Lower Glycemic Index / Glycemic Load Foods
The following list of foods contain acceptable sources of carbohydrate. They are not the best, but they are ideal to manage a sugar craving in a healthier way or to eat on a cheat meal:
• Fruits: apples, carambola, cherries, blackberries, blueberries, kiwi, mango, oranges, peaches, pears, raspberries, strawberries
• Good starches: sweet potatoes, tomatoes, watermelon, parboiled / instant rice, spelt bread, steel cut oatmeal, whole barley, whole kernel rye.
Page: << Prev 1 2 3 [4] 5 6 Next >>
