Carbs.. I need a list

[Jo]

Sorry to keep posting, but you all are my go-to source of helpful H&F info.

I’m slowly getting myself to a better place, H&F-wise. I cut out most added sugars and all artificial sweeteners six weeks ago and haven’t looked back. I’m picking out a fall HM and getting a training plan, plus adding in a weights program. I’ve emailed the staff at my gym for a trainer (they match you to one with specific experience in the area you want to improve). And I’m going to go in for an RD consultation as soon as I can get an appointment. 

For now, I’m trying to eat better. I’m sticking to 1500 calories a day. I want to eat lower-carb, because I think that will feel better and help fuel the running and strength training work. It makes sense to me that I should do this by choosing better carbs, rather than by eating smaller quantities of more refined carbs.

But...I’m having trouble finding a helpful list of carbs I should be eating. The paleo list is different from the Whole30 list is different from.. For someone who hasn’t payed a whole lot of attention to this before, it’s hard to figure it all out.

So: can anyone link me to a helpful list for lower carb eating? Or share your basic rules? I’m good on the obvious stuff, but would appreciate help with stuff like bread (is whole-grain or seeded ever ok? Or do I need to just avoid it all?). And I really prefer to keep away from those products that create artificially low carb options with extra processing. 

Thanks!

[sunnysally]

What worked for me was making small changes like brown rice instead of white, skipping a tortilla and making a burrito bowl, etc. I don't like to say I'm never going to eat bread so I look for substitutes for bread but then eat bread when I want it and when I think it is worth it.
Doing something like Whole30 can be helpful in identifying food issues or intolerances but don't feel like you have to do it. I liked it because it got me back into meal planning and out of my cooking rut.

[vcubergirl]

I use myfitnesspal to track calories, and it also does carbs, fat, and protein. So you could at least see how many carbs you're actually eating. But it definitely makes sense to try and replace refined carbs and white stuff with things that are more nutrient dense. My general rule is to try and replace it with something more colorful. Sweet potatoes instead of regular potatoes, brown rice for white rice, etc. We do a lot of cauliflower rice and spiralized vegetables too.

[dancelnow]

In general I also try to do low carb because sadly that’s what my body responds to best. In that case I target just carbs that come with fiber. Like veggies and a little fruit. I personally can’t do beans. The book “Grain Brain” really resonated with me. While I think it has some sensationalism, the science behind the effects of carbs/sugar on brain function and fat storage is growing in that all carbs - whole grain or not, are a risk.

[jane6672]

Looking at the net carbs (total carbs - fiber = net carbs) is good for a simple rule. So brown rice beats white, sweet potato beats white potato. Also tracking your macros with something like My Fitness Pal - it’s a pain at first but then you get a good feel for what a serving of chicken is or bread, etc. See what percentages your macros are balancing out at.

[campermom]

I’m no expert. But I stick to brown rice, quinoa, sweet potatoes, fruit. Sometimes whole wheat bagels.

[cuadrado]

There's really not a list of acceptable carbs. Just try to pick carbs in the whole form rather than things that have been refined. Refining grains removes a lot of the nutrients, including the fiber. One of the biggest mistakes people make when it comes to carb intake (outside of choosing mostly refined carbs) is having way too many carbs and not enough fat, protein and non-starchy vegetables. A good rule of thumb is to have 1/4 plate carbs.

Oats
Quinoa
Brown Rice
Whole wheat bread
Legumes
Milk
Yogurt
Sweet potato
Peas
Corn
White potato
Fruit