Medically Reviewed by: Dr. Ben Rawson

    Dr. Ben Rawson, DO is trained in Physical Medicine and Rehabilitation. He is a current Tri-Athlete and loves running.

    Understanding Carbs

    Understanding Carbs

    High-glycemic carbohydrates

    Simple carbs that your body can quickly absorb for energy. These are best consumed in moderation during or after an intense workout or event.

    • Fruit juices
    • Raisins
    • Baked potatoes
    • White flour breads
    • Watermelon
    • Ripe bananas
    • White rice
    • Mashed potatoes
    • Refined carbohydrate foods
    • Sports drinks
    • Dried fruit

    Low-glycemic carbohydrates

    Slowly absorbed carbohydrates. These guys are great at maintaining blood sugar and a healthy weight.

    • Cherries
    • Most vegetables
    • Apples
    • Lentils
    • Leafy green vegetables
    • Yogurt
    • Slow-cooked oatmeal

    Moderate-glycemic carbohydrates

    Moderately absorbed carbs. These are best used prior to workouts and for maintaining a healthy weight.

    • Oranges
    • Bran cereals
    • Legumes
    • Pasta
    • Whole grain breads
    • Dried fruit


    These foods are essential for performance and good health.

    • Yogurt
    • Raw/mixed nuts
    • Fresh berries
    • Avocados
    • Omega-3 eggs
    • Leafy green vegetables
    • Nut butter
    • Green tea
    • Extra-virgin olive oil
    • Oats

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