What Foods Have The Good Carbohydrates Your Body Needs?

Our goal is to have you choose good carbohydrate sources.  We want to teach you to avoid carbohydrates that spike your insulin, and to choose carbohydrates that do not stimulate a large insulin response.  In the long term you want to consume between 120 to 150 grams of carbohydrates per day when you reach maintenance.  However, you cannot rely solely on nutrition labels to help you with this because they do not tell you how much insulin will be produced.  We recommend that you choose more natural types of carbohydrates, such as vegetables, legumes, beans, and fresh fruits, and avoid processed foods like chips, cookies, and ice cream.

Here is some useful information for finding excellent sources of carbohydrates. - Resource from the Harvard School of Public Health - http://www.hsph.harvard.edu/nutritionsource/carbohydrates-full-story/

Remember during Phases 1 & 2 you’ll be limiting even the amount of these good carbohydrates.


“Our demand for meat, dairy and refined carbohydrates – the world consumes one billion cans or bottles of Coke a day – our demand for these things, not our need, our want – drives us to consume way more calories than are good for us.”

~ Mark Bittman