I’ve got my fat quantity and quality down.
I’ve got my protein quantity and quality down.
I’m still testing the quantity of carbs, but I have not paid much attention to the source of carbs as refers to their Glycemic Index, also because there are quite different and contrasting opinions on the matter especially in regards to erectile dysfunction.
With the recent changes in my diet, I have been favoring foods with high glycemic index like POM juice, berries, whole wheat bread (not that high GI), and some pasta (not much).
So I have run a search for foods that have GI < 40 and GL < 40 at the Glycemic Index Database, and these are the results (edited):
- Bananas, unripe
Wikipedia has a more general analysis:
- Low GI 55 or less: fructose; beans (white, black, pink, kidney, lentil, soy, almond, peanut, walnut, chickpea); small seeds (sunflower, flax, pumpkin, poppy, sesame, hemp); most whole intact grains (durum/spelt/kamut wheat, millet, oat, rye, rice, barley); most vegetables, most sweet fruits (peaches, strawberries, mangos); tagatose; mushrooms; chilis
- Medium GI 56–69: white sugar or sucrose, not intact whole wheat or enriched wheat, pita bread, basmati rice, unpeeled boiled potato, grape juice, raisins, prunes, pumpernickel bread, cranberry juice, regular ice cream, banana
- High GI 70 and above: glucose (dextrose, grape sugar), high fructose corn syrup, white bread (only wheat endosperm), most white rice (only rice endosperm), corn flakes, extruded breakfast cereals, maltose, maltodextrins, sweet potato (70), white potato (83), pretzels, bagels
SUMMARY: I will opt for carrots, beans, peas, chickpeas, lentils, for my vegetable sources of carbs; and apples, unripe bananas, and oranges for fruit.