Last week I told you that your body needed carbohydrates in order to function optimally, and that if you chose not to eat any, after a period of time your body would undergo a process called gluconeogenesis where it breaks down protein stores (muscle) and converts them into glucose (carbs) for energy. And I said that I would provide you with a list of the top carbohydrate choices to add to your diet for optimal energy, leanness and muscularity. In my experience, these are hands down the best options.

Oats – Oats are a great carbohydrate source for weight loss. They stand out because of their impressive fibre content and chronic disease-busting powers. Oats contain a special kind of fibre known as beta-glucan, which has been extensively researched for its many health-promoting properties. Beta-glucan is especially notable because of its abilities to reduce total and LDL (bad) cholesterol. In fact, oat consumption has been associated with a drop of 5 percent and 7 percent in total and LDL cholesterol, respectively. Oats help with weight loss because they are full of dietary fibre. One cup of oats contains about 8 grams of fibre and that is 1/3 to 1/4 of your daily requirement. Oats have a tendency to stick to your gut lining, meaning they can help keep you fuller longer between meals, leading you to eat less over the course of the day.

Berries – When most people think of carbs, they think rice, pasta, potatoes, and grains without acknowledging that fruits and vegetables also fall into this category. Berries are chalk full of antioxidants, especially anthocyanins, that protect your body from chronic illness. As far as fruit goes, berries are low-glycemic, so you can eat a few handfuls of them and satisfy your sugar cravings without your blood sugar going through the roof. High blood sugar leads to fat storage.

Leafy Greens –  Leafy green vegetables need to be incorporated into your diet. Broccoli, asparagus, cauliflower and brussel sprouts give you the most bang for your buck. They are much lower in carbohydrates than starchy carbs, but they offer a ton of health benefits. Much like oatmeal, they are loaded with fibre keeping you fuller for longer between meals without all the extra calories. High leafy green intakes are associated with a reduction in cardiovascular disease, blood pressure and overall cancer risks.

Yams & Potatoes – You might be surprised to read this, but potatoes are a fantastic carbohydrate option. Potatoes contain what is called a “resistant” starch. This type of starch won’t get absorbed into the bloodstream, meaning that it doesn’t have an impact on your blood sugar levels. When resistant starch breaks down it produces butyric acid, which is a good bacteria in your gut that promotes a healthy digestive system and keeps you lean.

Quinoa – Until about 10 years ago, I had never heard of this seed. Quinoa is loaded with health benefits. It is the ideal grain to eat if you have decided to go gluten free. It is full of fibre and rich in iron, B vitamins, phosphorus, vitamin E and magnesium. It is a great source of plant protein for vegans because it is a complete protein, meaning that it has all 9 essential amino acids.

Carbohydrates are always an interesting subject. When you are trying to lose fat, timing your carbohydrate intake is a very important factor. Try to keep your starchy carbs to a minimum in the morning and afternoon and get most of them later in the day. Stick with protein and fat and combine them with leafy green vegetables and thin skin berries during the hours that you need to be most alert.