The foods listed in this article work together.  Keep in mind that although each category can be simplified with a main role in the body, the categories eaten together affect each other. Let’s now look at their basic roles:

CARBOHYDRATES

High Energy Carbohydrates

Important note – Although these carbohydrates are high in energy content, they can cause tiredness if eaten in excess or alone without other foods.  For best results eat with at least a source of ‘Protein’ (dairy or eggs apply).  ‘Healthy Fats’ (in moderation) and ‘Fibrous carbs’ can also add to the energy you receive from a given meal.  The ‘balance’ of these foods is what slows the absorption time in your stomach and provides longer lasting energy.  While, for example, a large bowl of pasta will absorb quickly and lead to a strong drop in energy followed by fat storage.  Have you ever felt this way after a big dinner?  Even if the dinner is ‘balanced’, simply eating too much at one time can also cause the same effect.

High Energy Carbs include:

• Oatmeal (Old Fashioned or Quick Oats)
• Sweet Potatoes (Yams)
• Beans (pinto, black, kidney)
• Oat Bran Cereal
• Brown Rice
• Farina (Cream of Wheat)
• Multigrain Hot Cereal
• Pasta
• Rice (white, jasmine, basmati, Arboria, wild)
• Potatoes (red, baking, new)

Fibrous Carbohydrates

Fibrous carbs (as the name implies) are still carbohydrates with extra fibre.  These are great to keep the appetite in check since they provide a feeling of fullness without a large amount of carbohydrates.  These usually contain lots of vitamins and minerals in comparison with other sources and promote regularity.  The fibre actually forms sort of a gel in the stomach and makes the rest of the food release slower and provide longer lasting energy.  If you are going to have a fizzy drink with dinner or desert, make sure to have broccoli!  This will lessen the negative effect significantly!

Fibrous Carbs inlclude:

• Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine)
• Broccoli
• Asparagus
• String Beans
• Spinach
• Bell Peppers
• Brussel Sprouts
• Cauliflower
• Celery

Other Produce & Fruits (also Carbohydrates)

As far as the body in concerned, simply another form of carbohydrate, including:

• Cucumber
• Green or Red Pepper
• Onions
• Garlic
• Tomatoes
• Zucchini
• Fruit (if acceptable on diet) – bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
• Lemons or limes