Carbs come from grains, starchy vegetables, fruits, dairy, and sugars.
| Category | Examples | Notes |
|---|---|---|
| Starchy carbs | Rice, potatoes, pasta, oats, bread | Good training fuel |
| Fibrous carbs | Vegetables, legumes, berries | Higher fiber per calorie |
| Sugars | Honey, table sugar, syrups | Use sparingly; useful near workouts |
| Dairy | Milk, yogurt | Includes protein and calcium |
| Processed snacks | Candy, pastries | Low nutrient density |
Simple Carbs digest quickly and raise blood sugar faster than complex carbs.
Complex Carbs digest more slowly and often contain fiber and micronutrients.
Fiber supports digestion, satiety, and blood sugar control.
Glycemic Index (GI) ranks foods by how quickly they raise blood glucose.
