Food Health

Hierarchy Of Carbs

1.  Allium vegetables

garlic, onions, shallots, chives, scallions and leeks (eat at least ½ cup per day)

2. Cruciferous vegetables

cabbage, broccoli, cauliflower, brussel sprouts, collard greens, kale, bok choy, kohlrabi, arugula, watercress, turnip, rutabaga, radish (1 to 1.5 cups per day)

3. Dark leafy greens

spinach, romaine lettuce, dandelion greens, chicory, asparagus, kale, bok choy, kohlrabi, arugula, watercress (1.5 to 2 cups per day)

4. Colorful vegetables

peppers, carrots, tomatoes, eggplant, cucumber, zucchini, summer squash, mushrooms, snow peas, green and yellow beans (1 cup per day)

5. Berries

raspberries, blueberries, blackberries, strawberries, cherries (1/2 to 1 cup per day)

6. Citrus fruits

grapefruit, oranges, lemons, limes (1/2 to 1 cup per day)

7. Local fruits

peaches, apples, apricots (2 to 3 cups per week)

8. Tropical fruits

pineapple, papaya, bananas, kiwi, mango (1 to 2 cups per week)

9. Starchy and Root vegetables

sweet potatoes, parsnips, beets, winter squash, potatoes (1 to 2 cups per week)

10. Beans and Legumes

kidney, black, romano, mung, adzuki, chickpeas, green peas, lentils (1 to 3.5 cups per week)

11. Pseudograins

quinoa, buckwheat, amaranth, wild rice (1 to 2 servings per day)

12. Unprocessed whole grains

steel cut oats, kasha, wheat berries, millet, brown rice, barley (2 or 3 servings per week)

13. Processed whole grains

whole wheat pasta, brown rice pasta, whole wheat bread, whole wheat couscous, bulgur, rye bread, quick cooking oatmeal, high fibre cereal (1 to 2 servings per week)

14. White Processed grains

white rice, white bread, white pasta, white sugar, cakes, cookies, pies, sweets (1 to 2 servings per week, none during the detox)

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