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Understanding Carbs

May 22, 2019

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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