Vegetables

Good Carbs 

•  Dark leafy greens (all types, such as spinach, kale, lettuce, arugula, purslane, and bok choy)
•  Onions
•  Peas
•  Mushrooms
•  Asparagus
•  Artichokes
•  Peppers (all types)
•  Cauliflower
•  Broccoli
•  Celery
•  Eggplant
•  Cabbage
•  Green beansspouts
•  Green beans
•  Garlic
•  Fennel
•  Radish
•  Cucumber
•  Zucchini
•  Summer squash
•  Pumpkin
•  Sweet potato
•  Tomatoes

 Bad Carbs

•  Potatoes 

Fruits (but not too much)

Good Carbs

•  Berries, such as blueberries, acai, strawberries, and blackberries

Bad Carbs

•  Dried fruits such as raisins and prunes
•  Fruit juice
•  Fruit leather

Grains/Grain Products

Good Carbs

•  Quinoa
•  Whole wheat products
•  White rice served cold
•  Brown rice
•  Amaranth
•  Millet
•  Sprouted grains
•  Whole oats
•  Wheat germ
•  Buckwheat
•  Bran
•  Whole grain or sprouted grain bread products
•  Whole grain pasta
•  Low-carb pasta

Bad Carbs

•  White rice served hot
•  White flour
•  White bread
•  Breakfast cereal
•  Quick oats
•  Couscous
•  Pasta
•  Baked goods like donuts, cakes, and muffins
•  Corn
•  Cream of wheat
•  Sugar

Nuts/Seeds (but not too much)

Good Carbs

•  Almonds
•  Walnuts
•  Pecans
•  Brazil nuts
•  Pine nuts
•  Chia seeds
•  Sesame seeds
•  Sunflower seeds
•  Macadamia nuts
•  Flaxseed
•  Pumpkin seeds
•  Unsweetened nut butter
•  Hazelnuts
•  Tahini

Bad Carbs

•  Corn nuts
•  Honey roasted nuts
•  Nuts with a sweet or candy coating
•  Sweetened nut butters

Legumes (but Legumes are not so good)

Good Carbs

•  Peanuts
•  Cashews
•  Soybeans
•  Kidney beans
•  Lima beans
•  Peas
•  Black beans
•  Chickpeas

Bad Carbs

•  Sweetened peanut or eashew butter