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These carbs are high in fiber and break down slowly, which means they do not cause much of an insulin spike. This is beneficial when you’re trying to reduce stored body fat. Also referred to as “slow-digesting” carbs, these include vegetables and fruits, legumes and beans, nuts and seeds, high-fiber grains, as well as yams, brown rice, and oatmeal.
Also called “fast-digesting” carbs, this type breaks down very quickly (beginning in your mouth), and insulin is quickly released as the’re absorbed into the body. Insulin shuttles these carbs to muscles when you’re active. Examples of simple carbs include sugar, honey, agave, fructose (fruit sugar), and some grains, including white rice and white bread.
These carbs are not absorbed by the body, but they’re crucial for health and assisting muscle gains. There are two types of fiber: soluble and insoluble. Soluble fibers swell when they come in contact with water, trapping other food you’ve consumed and harmful bacteria, preventing them from entering your body. Insoluble fiber helps clean your digestive tract. The good news: You don’t need to worry about what type of fiber you consume. Just get in a minimum of 30 grams per day. Good sources include fibrous vegetables, beans and legumes, nuts and seeds and some whole-grain breads (which may also be high in other carbs, so check labels).
These vegetables are very low in calories and carbs but high in the indigestible form of carbs: fiber. They include broccoli, cauliflower, spinach, lettuce and other leafy vegetables, cabbage and onions. When you’re trying to decrease carbs from vegetables, consider reducing your intake of corn, peas, carrots and (of course) potatoes.
While we’d argue that most fats are healthy, this is the name that’s typically given to mono- and polyunsaturated fats. This includes the most beneficial of all fats, omega-3s, which are notoriously low in whole foods. Emphasize the following foods: fatty fish, avocados, flax and other seeds and nuts, and healthy oils (canola and olive).
These fats have traditionally been called “unhealthy,” but nutrition scientists realize their benefits. Don’t shy away from saturated fats found in egg yolks, cheese and other dairy sources, and meats. You can even opt for dark meat over lean breast meat when you’re trying to boost your intake of saturated fats.
These chemically altered fats should be eliminated from every healthy diet. Also known as “hydrogenated” fats, they allow saturated fats to be converted into a liquid form at room temperature and have already been removed from many foods.
Your body makes these chemicals when insulin is in short supply due to a very low intake of carbs. Ketones are the organic compounds that result when your body-fat stores are broken down for energy.