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

Superfoods

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