You may know these as the complex carbs (slow) and the refined carbs (fast). I call them “fast vs slow” due to the amount of time it takes them to elevate your blood glucose. Your stomach and intestines break these down at different rates depending on the amount of fiber they contain. Notice that all fruits are in the “slow” category and are considered green light foods. Here is a partial list of each:
Fast Carbs: Juice, smoothies, shakes, candy, cookies, cakes, bagels, donuts, Danish, scones, croissants, Wonder bread, honey wheat, Cuban bread, sourdough, rye, King’s Hawaiian bread, stuffing, flour tortillas, Saltine crackers, Club crackers, Ritz crackers, graham crackers, pie dough, pretzels, white rice, sugary cereals, cereal bars, juice, soda, Gatorade, ice cream, lemonade, chocolate milk, milkshakes, sweet tea, granola, potato chips, Doritos, Fritos, Cheetos, pita bread, salad croutons, pizza crust, breadsticks, French fries, tater tots, hashed browns, pancakes, waffles, pasta.
Slow Carbs: Apples, oranges, bananas, peaches, nectarines, plums, berries, melons, carrots, all potatoes, carrots, beets, tomatoes, grapes, dried fruit, brown rice, oatmeal, quinoa, farro, barley, spelt, whole wheat bread, bran cereals w/o added sugars, popcorn, all nuts, all seeds, beans, legumes, pulses, lentils, green peas.