We often talk with our members about carbohydrate intake and how certain kinds of carbs are better than others. So to simplify this incredibly confusing topic here is a quick breakdown of the Hierarchy of Carbohydrates.
The Hierarchy of Carbohydrates
1) Green Vegetables
Spinach, kale, lettuce, Brussels sprouts, broccoli, asparagus etc..
2) Vegetables
Tomatoes, squash, cabbage, cauliflower, zucchini, etc..
3) Fruit
Berries, apples, oranges, kiwi, grapefruit, cherries, pears, etc..
4) Whole Grains/ Starches
Quinoa, steel cut oatmeal, beans, brown rice, sprouted grain breads etc..
5) Refined Grains
Crackers, bagels, breads, pasta's, white rice etc..
6) Foods with Added Sugars
Cakes, cookies, pies, sweet drinks and juices, sweetened foods, sports drinks, energy drinks etc..
Rules to follow:
*Foods at the bottom (5+6 especially) of the list are more carb- and calorie-dense and contain fewer nutrients. As you move up the list, foods become less carb- and calorie-dense and generally contain more nutrients.
*Eating foods from the top of the list (1-4)will make you feel fuller than if you ate foods from the bottom of the list.
*If you need to further lower your carb (or calorie) intake for greater fat loss and better control of your blood sugar, then work to reduce and/or eliminate foods in the bottom two groups.
Four Steps To Follow
Step 1: For one day, write down everything that you eat. Tip: Do this as the day progresses, not at the end of the day. (You'll be much less accurate if you wait until the end.)
Step 2: Go through your food log and identify the carbs you are eating and where they sit in the hierarchy. This is as simple as writing the number in the hierarchy next to the food (e.g. broccoli [1], bagel [6]
Step 3: Look for foods labeled 5 and 6. What can you replace them with from a lower number group?
Step 4: Make those replacements over the next 2 weeks. Don't do anything else until you are consistently able to do so.
Try these tips and we guarantee you'll feel much better and start to see the scale numbers go down!
Dedicated to your wellness,
Team Motivate Fitness
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