No-Carbohydrate and Low-Carbohydrate diets have been a fad for a long time now. Such diets have many inherent dangers. The no carb diet is especially dangerous for you, your body has to have carbohydrates to survive, your body needs fuel to live.

Of course drastically reducing carb intake will in fact cause your body to drop some weight, but this weight won’t stay off. Same if you drastically lowered calories, you will see a short term weight loss, but as soon as you go back to eating “normal” you will pile the pounds right back on, and often times more, because you did damage to your metabolism.

The National Academies Institute of Medicine reports that with such a radical deprival of carbohydrates is harmful to your health for many reasons. Granted, carbs from enriched foods such as white bread or white rice, sugary snacks and processed foods are definitely harmful, yet there are many foods containing lots of carbs that are very beneficial.

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If you’re consuming carbohydrates, you’re testosterone level stays high, which is a hormone beneficial to muscle strength and loss of excessive fat. If you’re on a low or no carb diet and exercising, cortisol levels go up.

This is a harmful hormone that is released when you’re feeling stressed. It has also been linked to weight gain from increased fat in the abdominal and hip areas of your body.

Furthermore, the high cortisol level weakens the immune system and contributes to depression.

Healthy Carbohydrates in Food

Carbs in food have been misunderstood for years, thanks to a plethora of low carb and no carb diet crazes. Many scientific studies proove that foods on our good carbs list are an essential part of a nutritious diet. These healthy carbohydrates give you:

• Energy fuel for physical activity,
• The nutrition needed for ideal health,
• And the nutrients necessary for healthy brain function.

Most of the good carbs are healthy high fiber foods that help you to:

• Lose weight
• Lower cholesterol
• Prevent constipation
• Reduce triglyceride levels
• Carry toxins out of your body
• Avoid or even reverse diabetes
• Maintain stable blood sugar levels
• Decrease your risk of heart disease
• And have much better sustained energy

Your best good carbs sources are from this healthy carbohydrates list:

• Raw and lightly steamed vegetables
• Legumes, beans, nuts and seeds
• High fiber 100% whole grains
• Raw, whole, fresh fruits
• Most low fat dairy

*See below for a full listing of healthy carbs

The Unhealthy Carbohydrates – List of Bad Carbs

Bad carbohydrate foods have been highly refined and processed, removing the majority of fiber and nutritional value. Plus, bad carbs are often loaded with unhealthy additives, preservatives and high-calorie fats.

Scientific studies show that unhealthy carbohydrate foods contribute to:

• Gaining weight
• Heart disease
• Alzheimer’s
• Diabetes
• Arthritis
• Stroke

And carbs are also linked to many other health problems that are skyrocketing all around the world. The “bad” unhealthy carbohydrate foods list includes:

• Sodas
• Candies
• All pastries
• Jams and jellies
• Fruit juices and drinks
• Refined grains, like white rice
• Bread and pasta with refined flour
• Most pudding, custards and other sweets
• Cakes, cookies and any sweet bakery products

Bad carbs are high glycemic foods that cause rapid sugar absorption, creating high and low blood sugar swings. But low glycemic healthy carbohydrates absorb slowly and help stabilize blood sugar.

By including healthy carbohydrates into your diet, you will not only feel and look better in time, but it’s been proven that a diet with such carbohydrates will cut the risk of cancer and heart disease.

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By eating the whole grains, legumes, fruits and vegetables, your blood sugar level stays steady, and you will have sufficient energy all day long. Although the fiber in vegetables isn’t digested, it has a profound beneficial effect on your entire body.

(Carb grams for most packaged foods can be found on the label.)

BEANS & PEAS AMOUNT CARBS (grams)
Black beans 1/4 cup dry 23
Black beans 1/2 cup cooked 18
Garbanzo beans 1/4 cup dry 28
Garbanzo (Chickpeas) 1/2 cup cooked 18
Kidney beans 1/4 cup dry 29
Kidney beans 1/2 cup cooked 20
Lentils 1/4 cup dry 28
Lentils 1/2 cup cooked 20
Lima Beans 1/4 cup dry 22
Lima Beans 1/2 cup cooked 20
Navy Beans 1/4 cup dry 32
Navy Beans 1/2 cup cooked 29
Pinto Beans 1/4 cup dry 29
Pinto Beans 1/2 cup cooked 22
Soybeans 1/4 cup dry 13
Soybeans 1/2 cup cooked 9
Split Peas 1/4 cup dry 26
Split Peas 1/2 cup cooked 21
DAIRY AMOUNT CARBS (grams)
Blue cheese 1 oz 0.7
Cheddar cheese 1 oz 0.4
Cottage cheese, 2% fat 1/2 cup 4
Egg 1 extra large 1
Feta cheese 1 oz 1
Milk, 1% fat 1 cup 8
Milk, fat-free 1 cup 13
Mozzarella cheese 1 oz 0.8
Parmesan cheese 1 Tbsp. 0.2
Provolone cheese 1 oz 0.6
Ricotta cheese 1/2 cup 6
Swiss cheese 1 oz 1
Yogurt, low-fat 1 cup 17
Yogurt, fat-free 1 cup 18
FRUITS (raw) AMOUNT CARBS (grams)
Apple 5 oz 21
Apricot 3 (4 oz ea.) 12
Avocado 1/2 (3 oz) 7
Blackberries 1 cup 18
Blueberries 1 cup 21
Cantaloupe 1 cup 13
Cranberries 1/2 cup 6
Grapefruit 1/2 (4 oz) 10
Grapes 1 cup 16
Guava 1 (3 oz) 11
Kiwi 1 (2-1/2 oz) 11
Mango 1/2 (3-1/2 oz) 18
Nectarine 1 (5 oz) 16
Orange 1 (4-1/2 oz) 15
Papaya 1/2 (5-1/2 oz) 15
Peach 1 (3-1/2 oz) 10
Pear 1 (6 oz) 25
Pineapple 1 cup 19
Raspberries 1 cup 14
Strawberries 1 cup 11
Tangerine 1 (3 oz) 9
Watermelon 1 cup 12
NUTS & SEEDS AMOUNT CARBS (grams)
Almonds 1 oz 6
Brazil nuts 1 oz 4
Cashews 1 oz 9
Coconut, raw 1 oz 4
Macadamia nuts 1 oz 4
Peanuts 1 oz 6
Pecans 1 oz 5
Pistachios 1 oz 7
Pumpkin seeds 1 oz 5
Sesame seeds 1 Tbsp. 1
Sunflower 1 oz 5
Walnuts 1 oz 3
VEGETABLES AMOUNT CARBS (grams)
Alfalfa sprouts, raw 1/2 cup 1
Asparagus 1/2 cup cooked 4
Butterhead lettuce 1 cup raw 2
Broccoli 1/2 cup cooked 4
Brussels Sprouts 1/2 cup cooked 7
Cabbage 1/2 cup cooked 4
Carrot 1 (2-1/2 oz) 7
Cauliflower 3 florets 3
Celery 1/2 cup diced 2
Chinese Cabbage 1/2 cup cooked 2
Chili Peppers 1 Tbsp. 1
Corn (sweet) 1 ear 19
Cucumber 5 oz raw 4
Edamame, fresh soybeans 1/2 cup raw 14
Edamame 1/4 cup cooked 10
Eggplant 1/2 cup cooked 3
Garlic 1 clove 1
Ginger Root 1 Tbsp. raw 1
Green Bell Peppers 1/2 cup raw 3
Iceberg Lettuce 1-1/2 cups raw 3
Mushrooms 1/2 cup cooked 4
Okra 1/2 cup cooked 6
Onions 1/2 cup cooked 7
Radishes 1/2 cup raw 2
Red Bell Peppers 1/2 cup raw 3
Red Cabbage 1/2 cup cooked 4
Romaine lettuce 1-1/2 cups raw 2
Scallions 1/2 cup raw 4
Spinach 1/2 cup cooked 3
Swiss Chard 1/2 cup cooked 4
Zucchini 1/2 cup cooked 4
WHOLE GRAINS AMOUNT CARBS (grams)
Bread, whole wheat 1 slice 14
Bread, multi grain 1 slice 17
Oatmeal, cooked 1 cup 25
Pancake, buckwheat mix 1/3 cup (3 cakes) 33
Pancake, whole grain mix 1/3 cup (3 cakes) 28
Pasta, whole wheat 1 cup cooked 37
Popcorn, popped 3-1/2 cups 19
Rice, basmati brown 1/4 cup dry 31
Rice, brown 1/4 cup dry 33
Rice, brown 1/2 cup cooked 22
Rice, wild 1/2 cup cooked 18
Rye bread 1 slice 15

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