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Top 5 carbohydrates

  1. Vegetables Grown Above The Ground: Broccoli, cauliflower, bok choy, green and purple cabbages, kale, spinach, peppers and cougettes, contain small amounts of energy but are packed with nutrients. Include these at most meals of the day.
  2. Super Fruits: Fruits are full of fiber and nutrients. Not all fruits are created equal. Blackberries, blueberries, raspberries, pomegranates, cranberries, and acai top the list with high levels of antioxidants, phytonutrients, enzymes, fiber and vitamins.
  3. Peas and Legumes: Black, pinto, kidney, white, red and chickpeas are high fiber and contain protein, which keeps you feeling full and reduces your insulin response. .
  4. Whole Oats: Whole oats still contain their endosperm, bran and germ. They are an excellent source of fiber, protein and vitamins. The specific form of fibre found in the oat is referred to as beta-glucan, which has shown to be especially effective in lowering cholesterol. Whole oats contain seven vitamins, including vitamin E and a host of nutrients, including iron and calcium.
  5. Quinoa: Another high fibre grain packed with minerals of all the whole grains, it has the highest protein content, so it’s perfect for vegetarians and vegans. Quinoa provides all 9 essential amino acids, making it a complete protein. Quinoa is a gluten-free and cholesterol-free whole grain.