Sublime

But the truth is that even whole-grain carbohydrate sources commonly referenced as “low-glycemic” like brown rice are rapid and dramatic blood sugar boosters, which must then be shuttled from the blood with the help of insulin.

Legumes: Beans, lentils, peas, chickpeas, hummus, peanuts. Sweeteners: Stevia, non-GMO sugar alcohols (erythritol is best to use, followed by xylitol, which is naturally harvested from birch trees), monk fruit (luo han guo).

foods.) Needless to say, stick to the carbs that occur naturally in high-fiber foods like vegetables, low-sugar fruits (I’ll list a few in the coming pages), tubers, and beans and legumes, which have a low glycemic index and load.

Low-sugar fruits: Avocados, coconut, olives, blueberries, blackberries, raspberries, grapefruits, kiwis, bell peppers, cucumbers, tomatoes, zucchini, squash, pumpkin, eggplant, lemons, limes, cacao nibs, okra.

Traditional higher-carb diets are still low in sugar. Traditional diets include far less “acellular” carbohydrate—sugar and starch that have been removed from the cells they were contained in. Think whole fruit vs. fruit juice, or sprouted bread compared to pulverized and powdered “whole-wheat” bread.

All concentrated sweeteners: Honey, maple syrup, corn syrup, agave syrup or nectar, simple syrup, or sugar, both brown and white. (Don’t worry, I’ll offer some safe noncaloric sweetener options momentarily.)

It is crucial to note that many store-bought sweets are made with glucose syrup instead of sugar. Like starch, glucose syrup overstimulates insulin production, disrupts blood sugar levels, and promotes obesity.