Welcome to the final installment of my series the three deadly culprits against fat loss. this installment sheds light on the topic of carbohydrates. But before you start throwing out carbs altogether from your diet you should know that not all carbs are “bad” carbs in fact many are essential for proper bodily function and fat loss.

So how do we no what carbs are good and which carbs are bad?

The most relevant and scientifically proven method for determining the difference is the glycemic index. The glycemic index is basically a scale that categorizes foods in the “good carb” or “bad carb” category based off it’s propensity to raise blood sugar. Carbs that spike your blood sugar are considered high glycemic which are bad carbs and foods that have a relatively low spike in blood sugar and keep your blood sugar even are low glycemic and are good carbs. Below is what is found to be the most comprehensive list of foods on the glycemic index as well as where they stand.

the most comprehensive glycemic index on the web

“dude this glycemic list is confusing. is there an easier way?”

A much simpler list was formulated in a November 2002 issue of the crossfit journal where they simply separated a list of good carbs and bad carbs. Here is some examples below:

Water
whole grains
meats (turkey, chicken, steak, fish, etc.)
dairy (milk, cheese, etc)
green vegetables
most fruits
nuts
seeds
oils
natural nut butters

And below is a more comprehensive list of high glycemic or “bad” carbs:

Acorn Squash
Baked Beans
Beets
Black-eyed Peas
Butternut Squash
Cooked Carrots
Corn
French Fries
Hubbard Squash
Lima Beans
Parsnips
Peas
Pinto Beans
Potato
Refried Beans
Sweet Potato
Turnip
Banana
Cranberries
Dates
Fig
Guava
Mango
Papaya
Prunes
Raisins
Fruit Juice
Vegetable Juice
Bagel
Biscuit
Bread Crumbs
Bread
Steak Sauce
Bulgur
Sweet Relish
Cereal
Cornstarch
Croissant
Croûtons
Doughnut
English Muffin
Granola
Grits
Melba Toast
Muffin
Noodles
Instant Oatmeal
Pancake
Popcorn
Rice
Rolls
Taco Shell
Tortilla
Udon Noodles
Waffle
BBQ Sauce
Ketchup
Cocktail Sauce
Honey
Jelly
Sugar
Maple Syrup
Teriyaki Sauce
Chocolate
Corn Chips
Ice Cream
Potato Chips
Pretzels
Saltine Crackers
Molasses

Thank you for taking the time to read this article and I hope you found it helpful. If you have any questions about this article or about fitness in general you can contact me below.