Healthy Carbs: 30 Good Carbs to Eat and Bad Carbs to Cut

Healthy carbs, also called good carbs, are carbohydrates that come in whole-food form with their fiber, water and nutrients still attached: vegetables and root vegetables, whole fruit, beans and lentils, and whole, sprouted or fermented grains such as quinoa, oats and sourdough.19 My advice is simple: keep the carbs that come whole and high in fiber, eat them alongside protein, and take refined flour and added sugar off your plate.37

If a breakfast of toast and orange juice leaves you foggy and hungry again by midmorning, you've felt what refined carbs do. As I explain on my show, a sugary or refined-carb meal spikes your glucose and then it crashes, and that crash feels exactly like exhaustion.7 The root cause of that slump is carbohydrate that reaches you stripped of its fiber and eaten on its own, so the fix is choosing carbs in the whole form God made them and eating them alongside protein, which lets your body handle them the way it was built to.

This guide covers what makes a carb good or bad, 30 of the best carbs to eat by food group, how many carbs to eat and when, how I build a plate for my patients, and recipes to get you started this season.

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What are good carbs?

Every carbohydrate you eat is made of sugars, starches or fiber. Your body breaks the sugars and starches down to glucose, the fuel your brain and muscles run on, while the fiber passes through to your colon, where your gut bacteria go to work on it.112 Carbohydrates have a place on a healthy plate, and the people who eat the most fiber-rich carbs have lower rates of heart disease, type 2 diabetes and early death, as you'll see below.1

What separates a good carb from a bad one is the package it arrives in. In my view, the right carbohydrates aren't just fuel; they're information, carrying fibers, polyphenols and other plant compounds that communicate with your microbiome, your mitochondria and your immune system.12 Three things make a carb good:

• It comes whole: a sweet potato, a bowl of lentils or an apple brings its fiber, water, minerals and plant compounds along with its starch or sugar.131415
• It carries fiber or resistant starch: these slow the release of glucose and feed the bacteria in your gut.21
• It's prepared well: grains and beans that are soaked, sprouted or fermented, and starches that are cooked and cooled, are easier on your digestion and your blood sugar.168

You'll see these foods called healthy carbs, good carbs, clean carbs or unrefined carbs, and all four names point to the same plate, which the rest of this guide shows you how to fill.

What makes a carb good? Fiber, whole grains and glycemic load

Think of fiber as the packaging that slows everything down. When the starch and sugar in a food come wrapped in fiber, your body has to work through that package before the glucose reaches your blood, so the rise is gentler. The high-fiber foods on this page do that naturally. A cup of cooked lentils carries 15.6 grams of fiber with its 39.8 grams of carbohydrate, while a cup of cooked white rice carries 0.6 grams of fiber with 44.6 grams of carbohydrate.1417

The long-term studies line up behind whole grains, too. A 2016 BMJ analysis of 45 long-term studies found that every 90 grams of whole grains a day, about three servings, went with a 19% lower risk of coronary heart disease, a 22% lower risk of cardiovascular disease and a 17% lower risk of death from any cause, while refined grains, white rice and total grains showed little sign of a link either way.18 For type 2 diabetes, an analysis of 16 long-term studies put the risk 32% lower with three servings of whole grains a day, and refined grains didn't move it.19 These are associations from people's real diets rather than trials, but they point the same way across dozens of studies.

What matters most is the kind of carb more than the amount. A 2013 Diabetes Care analysis of long-term studies found that type 2 diabetes risk rose 8% for every 5 points of glycemic index and 3% for every 20 points of glycemic load, while the total amount of carbohydrate showed no link at all.20 The glycemic index ranks how fast a food's carbohydrate raises blood sugar compared with pure glucose, and glycemic load scales that index by the carbohydrate in a real serving, so a food with a high index but little carbohydrate per serving can still carry a modest load.10 The 2021 international glycemic index tables show that legumes, fruits and dairy foods are usually low-glycemic, while breads and cereals swing widely depending on how they're processed.10

The Lancet reviews also found smaller benefits, or none, from choosing by glycemic index alone, while the clearest gains came from fiber and whole grains.1 So rather than memorizing a chart, choose carbs that come whole and fiber-rich, and the low-glycemic foods will mostly take care of themselves.

How good carbs work in your body

Picture two meals with the same amount of carbohydrate: a white bagel, which your body breaks down to glucose quickly, and a bowl of lentils with roasted sweet potato, which carries fiber and starch that your small intestine never fully digests. That second meal feeds you twice, once with steady glucose and again, hours later, when the leftover fiber reaches your gut bacteria.2 The steps below follow that second meal through your body.

Your gut was made to run on this fuel, and when researchers gave human colon cells butyrate as their only fuel in the lab, it accounted for 73% to 75% of the oxygen the cells used for energy, which is why a well-fed microbiome matters so much for the lining of your gut.4 That's also where the modern diet falls short. Low fiber intake is one of the three biggest things I see destroying the gut microbiome, along with medications like antibiotics and chronic stress.22 Our guide to the gut microbiome goes deeper into how those bacteria shape your health, and butyric acid has its own page.

The blood-sugar side follows from the gut side. In that randomized trial, the fiber-promoted bacteria that make short-chain fatty acids were tied to better HbA1c, your average blood sugar over about three months, partly by raising GLP-1, a hormone your own gut makes to help release insulin after a meal.21 Feeding those bacteria is one of the simplest ways to support it.

Resistant starch: cook, cool, then eat

Resistant starch is starch that resists digestion and behaves like fiber, and you can raise it in your own kitchen. When you cook a potato or a pot of rice and then let it cool, part of the starch rearranges into a form your small intestine can't break down, so more of it travels on to feed your gut bacteria.28

You get a gentler blood-sugar curve in return. In a study of 15 healthy adults who each ate both, white rice that had been cooked, chilled for 24 hours and reheated carried more than twice the resistant starch of freshly cooked rice (1.65 against 0.64 grams per 100 grams) and raised blood sugar less (125 against 152 on the researchers' measure of the total blood-sugar rise over the test).8 In a study funded by the potato industry's research group, 30 women with high fasting blood sugar each ate 250 grams of russet potato two ways, boiled and served hot on one visit and baked, chilled and served cold on another, and the chilled potato kept their blood sugar 4.8% and 9.2% lower at 15 and 30 minutes and cut their insulin 25.8% and 22.6% at the same points, while total blood sugar over two hours and fullness were about the same either way.23 In a placebo-controlled study of 10 healthy adults, insulin sensitivity during a test meal was 33% higher after 4 weeks of taking 30 grams a day of resistant starch from a supplement than after the placebo.24 So when you cook potatoes or rice, make extra, put it in the refrigerator soon after cooking, and enjoy it cold in a salad or reheated the next day. You can also stir potato starch into a cool drink for a concentrated dose.

What are bad carbs?

Refined carbs start as whole grains or plants, and processing is what takes the good out. Milling strips the bran and germ from wheat, leaving the starchy center as white flour, and refined sugar keeps the sweetness with none of the fiber or minerals the plant came with.9 Added sugar and processed white flour are two of the Sinister Six, the foods I tell everyone to cut first, and my rule for labels is that any flour without the word "whole" in front of it is essentially white flour.9 Our guide to refined carbs covers how they're made, and our list of hidden sugar foods shows where added sugar turns up when you least expect it.

The trouble shows up in what processed foods built on refined carbs do after you eat them. In that NIH trial, the meals offered were matched for calories, sugar, fiber and macronutrients, yet people kept eating more on the ultra-processed foods, most of the extra from carbohydrate and fat.25 In a long-term study of more than 117,000 adults in Shanghai, where white rice and refined wheat supplied most of the carbohydrate, people who ate the most refined grains had an 80% higher risk of coronary heart disease than those who ate the least.26

Where do bad carbs hide? On my avoid list you'll find white flour or bread, "unbleached" flour or bread, pastries, baked goods, dried cereal, instant oatmeal and pasta.9 Sweetened drinks and juice belong there too, because juice keeps the fruit's sugar and leaves behind most of its fiber.27 For years, my big message to all of my patients was simple: eat real food.28

The federal government has come around to that message. The 2025-2030 Dietary Guidelines for Americans, released in January 2026, put it in one line: "Whole grains are encouraged. Refined carbohydrates are not."29 When those guidelines came out, I was glad to see the emphasis on eating real food, with less sugar and fewer processed foods.28

Good carbs vs. bad carbs: the difference

The difference between good carbs and bad carbs comes down to what's left of the original food, and the table puts them side by side.

Simple vs. complex carbs: why fiber matters more

Simple carbs are sugars, built from one or two sugar units, like the glucose and fructose in fruit and honey or the sucrose in table sugar. Complex carbs are starches and fibers, long chains of sugar units, like those in beans, potatoes and grains.11 Those labels sound useful, but how a carb behaves in your body depends far more on its fiber and its form than on its chemistry.110

An apple is technically a simple carb, yet a medium one brings 4.4 grams of fiber and plenty of water along with its natural sugar, and fruits are usually low on the glycemic index.1510 A slice of white bread counts as a complex carb, yet it's made from flour so finely milled and stripped of fiber that breads like it sit toward the high end of the glycemic index tables.3010 I've put it this way: "Sugar is not the culprit. It's sugar that doesn't have fiber and nutrients in a whole-food form, and how that impacts your body."27

So the best complex carbs are the ones that kept their fiber: beans, lentils and chickpeas; sweet potatoes, potatoes and winter squash; and whole, sprouted or fermented grains such as quinoa, oats, buckwheat and brown rice. Whole fruit belongs on the same plate, even though it's a simple carb, because it comes with the fiber that slows it down.131

30 good carbs to eat, by food group

Choosing well starts with fiber and nutrients. My advice is to skip the white flour products and the refined pasta and reach for pomegranate, apples and berries, the very high-fiber, low-glycemic fruits, along with sweet potato, butternut squash, quinoa and whole-grain brown rice.3 Not all carbs are created equal, and ancient grains and legumes feed both you and your microbiome.12 The 30 below are grouped the way you'd shop for them, most with their numbers from USDA FoodData Central.

Starchy vegetables and root vegetables

These are the comfort carbs, the ones you roast, mash and bake, and they're some of the most nourishing foods you can put on your plate.

• 1. Sweet potatoes, including purple sweet potatoes: a cup of baked sweet potatoes carries 41.4 grams of carbohydrate and 6.6 grams of fiber, and the purple ones carry the same kind of starch.1322 With my PCOS patients, I keep carbs low to moderate, never no-carb or even keto, and one breakfast I have them do is half a sweet potato with a teaspoon of pumpkin pie spice, some coconut milk and about 40 grams of protein.32 Bake them whole and enjoy them with a little ghee.
• 2. Potatoes, cooked and cooled: a medium baked potato with its skin has 36.7 grams of carbohydrate and 3.8 grams of fiber, and cooling it after cooking raises its resistant starch, as you saw above.3323 Make a potato salad with olive oil and herbs, or roast extra potatoes for tomorrow's lunch.
• 3. Winter squash: a cup of baked butternut squash cubes has just 21.5 grams of carbohydrate with 6.6 grams of fiber, about half the carbs of a cup of sweet potato with the same fiber.3413 Roast butternut squash, stuff acorn squash, or browse the other winter squash varieties.
• 4. Beets: a half cup of boiled beet slices has 8.5 grams of carbohydrate and 1.7 grams of fiber, and beets are one of the starchy vegetables I group with squash and sweet potatoes.3512 Roast beets with carrots and toss them warm into greens.
• 5. Green peas: a cup of cooked green peas carries 25.0 grams of carbohydrate and 8.8 grams of fiber.36 Stir them into soups, rice or a spring salad.
• 6. Organic corn: a cup of cooked sweet corn has 31.3 grams of carbohydrate and 3.6 grams of fiber, and I recommend corn only when it's organic.379 Our guide to the nutritional value of corn has more, and organic popcorn popped at home in a good fat is a whole-grain snack.
• 7. Cassava (yuca): the starchy root sold as yuca or cassava, which our guide calls yucca root, carries 38.1 grams of carbohydrate and 20.6 milligrams of vitamin C per 100 grams of raw root, and it's naturally gluten-free.3839 Always peel it, cut it into pieces and cook it through, boiled, baked or mashed the way you would a potato; the safety section explains why.40 Ground into cassava flour, it's a grain-free swap for baking.

Whole fruit

Every time you're trying to sweeten up a recipe or satisfy your sweet tooth, I recommend fruit, and even the sweeter fruits like bananas are always going to be better than added sugar; of all of them, berries are the best.27 In three long-term Harvard studies of 187,382 U.S. health professionals, every 3 servings a week of blueberries went with a 26% lower risk of type 2 diabetes (0.74), grapes and raisins 12% lower (0.88), apples and pears 7% lower (0.93), and bananas and grapefruit 5% lower (0.95), while fruit juice went with a 7% higher risk (1.07).31

• 8. Blueberries: a cup of fresh blueberries has 21.5 grams of carbohydrate and 3.6 grams of fiber, and they led every fruit in those Harvard studies.4131 Scatter them over oats or yogurt, or freeze them for smoothies.
• 9. Raspberries and strawberries: a cup of raspberries carries 14.6 grams of carbohydrate with 8.0 grams of fiber, the most of any fruit on this list, and a cup of strawberry halves has 11.7 grams of carbohydrate, 3.0 grams of fiber and 89.4 milligrams of vitamin C.4243 Choose organic strawberries when you can.
• 10. Apples: a medium apple with its skin has 25.1 grams of carbohydrate and 4.4 grams of fiber, so eat it skin and all.15 Slice one with almond butter for a snack that pairs carbs with fat and protein.
• 11. Pomegranate: a half cup of pomegranate arils has 16.3 grams of carbohydrate and 3.5 grams of fiber, and it's the first fruit I suggest when blood sugar is the goal.443 Sprinkle the arils over salads, oats or yogurt.
• 12. Bananas: a medium banana has 26.9 grams of carbohydrate and 3.1 grams of fiber.45 Our guide to bananas covers their nutrients, and our guide to how many carbs are in a banana breaks it down by size. Pair a banana with nut butter or add half to a protein smoothie.
• 13. Oranges and grapefruit: a whole orange has 15.5 grams of carbohydrate, 3.1 grams of fiber and 69.7 milligrams of vitamin C, and half a pink grapefruit has 13.2 grams of carbohydrate and 2.0 grams of fiber.4647 Eat the fruit rather than the juice, since the whole orange keeps its fiber.
• 14. Mango: a cup of mango pieces carries 24.8 grams of carbohydrate, 2.6 grams of fiber and 60.1 milligrams of vitamin C.48 In a 12-week trial of 27 adults with overweight or obesity who each ate 100 calories a day of fresh mango and, in another 12 weeks, low-fat cookies, blood sugar and C-reactive protein, an inflammation marker, fell after the mango period, with no change in body weight, while the cookies raised weight, insulin and triglycerides.49 Enjoy mango fresh, in sensible portions.
• 15. Dates: one Medjool date has 18.0 grams of carbohydrate and 1.6 grams of fiber, so dates work best in small amounts, as a natural sweetener rather than a snack by the handful.50 In lab tests, dates had the highest polyphenol concentration among the dried fruits tested.51 Blend Medjool dates into a sauce or chop one into oatmeal in place of sugar.

Beans and lentils

Legumes may be the most underrated carbs on this list. Lentils, chickpeas, black beans and kidney beans are central to every Blue Zone longevity culture, and they combine resistant starch, soluble fiber and plant protein in a single package.12 In a 3-month randomized trial in 121 adults with type 2 diabetes, a low-glycemic diet built on at least a cup of legumes a day lowered HbA1c by 0.5 percentage points, against 0.3 points on a high-wheat-fiber diet, and lowered systolic blood pressure 4.5 mm Hg more.52 Beans and lentils work as slow carbs, with fiber and protein built in.5

• 16. Lentils: a cup of cooked lentils carries 39.8 grams of carbohydrate with 15.6 grams of fiber, the most fiber of any food on this list.14 Lentils cook quickly and don't need an overnight soak, which makes them the easiest legume to start with.
• 17. Chickpeas: a cup of cooked chickpeas has 44.9 grams of carbohydrate and 12.5 grams of fiber.53 Soak dried chickpeas overnight before cooking, blend them into hummus, or roast them crisp.
• 18. Black beans: a cup of cooked black beans has 40.8 grams of carbohydrate and 15.0 grams of fiber.54 Add them to eggs, soups or a grain bowl.
• 19. Kidney beans: a cup of cooked kidney beans has 40.4 grams of carbohydrate and 13.1 grams of fiber.55 Soak them, then boil them in fresh water as the safety section describes, the step that makes them safe to eat.56

Soaking and sprouting matter for beans as much as for grains. In Bible times, grains and legumes like beans and lentils were likely soaked and sprouted in the sun, and some were fermented, and those same steps make them easier to digest today.16

Whole and ancient grains

Grains stay on my plate, which is where I part ways with paleo and keto, as long as they're whole and properly prepared. On my show I've said, "We know that the Bible is okay with grains and legumes that are properly prepared."16 Modern processed grains have earned their bad reputation, but ancient grains such as quinoa and millet, along with fermented forms of rye, barley and einkorn, keep their bran and germ, so they hold on to their fiber, minerals and plant compounds.12 Japanese longevity diets feature rice as a staple, but traditionally in smaller portions alongside fermented foods like miso and pickled vegetables, and in Okinawa rice is eaten with sweet potatoes and vegetables.12

• 20. Quinoa: a cup of cooked quinoa has 39.4 grams of carbohydrate and 5.2 grams of fiber, and quinoa provides all nine essential amino acids.5712 Rinse it well before cooking, and use it in place of white rice.
• 21. Buckwheat: despite its name, buckwheat isn't wheat, and a cup of cooked groats carries 33.4 grams of carbohydrate and 4.5 grams of fiber.58 It's one of the grains I recommend, it's naturally gluten-free, and it makes a hearty porridge or a flour for pancakes.939
• 22. Oats, organic and slow-cooked: a cup of cooked oats has 28.1 grams of carbohydrate and 4.0 grams of fiber, and the oats I recommend are organic and slow-cooked, never instant.599 Oats carry beta-glucan, which is also found in large amounts in barley and in mushrooms like shiitake and maitake, and it also helps your gut bacteria make butyrate.22 In a 2014 review that an ingredient company funded, 28 randomized trials showed that 3 grams or more of oat beta-glucan a day lowered LDL cholesterol by 0.25 mmol/L, about 9.7 mg/dL.60
• 23. Brown rice: a cup of cooked brown rice has 51.7 grams of carbohydrate and 3.2 grams of fiber, and whole-grain brown rice is one of the better carbohydrates I recommend for blood sugar.613 Keep the portion modest, cook it with bone broth, and eat it with protein and vegetables.
• 24. Wild rice: a cup of cooked wild rice has 34.9 grams of carbohydrate and 3.0 grams of fiber.62 Its nutty chew stands up well in soups and stuffings.
• 25. Millet: a cup of cooked millet has 41.2 grams of carbohydrate and 2.3 grams of fiber, and it's one of the ancient grains I recommend.6312 Cook it like a pilaf or a breakfast porridge, and try our millet recipes.
• 26. Barley, sprouted: the USDA record for cooked barley is for the pearled kind, which has lost some or all of its bran, and even a cup of that carries 44.3 grams of carbohydrate and 6.0 grams of fiber; I recommend barley sprouted, since sprouting makes the whole grain easier to digest.649 Barley is rich in the same beta-glucan as oats.22
• 27. Farro and other ancient wheats: farro, also called emmer, is one of the ancient wheats I recommend.9 Ancient wheats can help your cholesterol: in a trial that a khorasan wheat company helped fund, 22 healthy adults each spent 8 weeks eating bread, pasta, crackers and biscuits made from khorasan wheat, another ancient wheat, and 8 weeks eating the same foods made from modern semi-whole-grain wheat. During the khorasan weeks their LDL cholesterol fell 7.8% and their total cholesterol 4% from their starting levels, and their blood sugar came down as well, while the modern-wheat weeks brought no significant change.65 Cook farro the way you would rice and add it to soups and grain bowls.

Sprouted and fermented options

Sprouting and fermenting are how traditional cultures prepared their grains, and as I teach it, they free up the iron, B vitamins, calcium and magnesium in the grain so you can absorb and digest them.16 The prophet Ezekiel was told, "Take thou also unto thee wheat, and barley, and beans, and lentiles, and millet, and fitches, and put them in one vessel, and make thee bread thereof" (Ezekiel 4:9), a recipe of grains and legumes baked together that today's sprouted grain-and-legume breads follow.66

• 28. 100% sprouted grain bread: the best sprouted loaves say they're 100% sprouted, and they rank second only to sourdough among the breads I recommend.9 In a study in which 12 overweight or obese men each ate five commercial breads, in portions with the same 50 grams of carbohydrate, the sprouted-grain bread produced the lowest blood-sugar response over three hours, less than half that of white bread; the bakery that made it donated the sprouted and 11-grain loaves.67 Look for sprouted grain bread in the refrigerated or freezer section.
• 29. Whole-grain sourdough: The Biblio Diet, the book I wrote with Jordan Rubin, ranks whole-grain sourdough, ideally made with an ancient grain such as einkorn, as the number one bread, and the advice there is plain: enjoy bread, but don't rely solely on it.9 My mom follows more of a biblical diet now, and sourdough bread is part of it, along with plenty of fruits and vegetables and a lot of pomegranate.16 In a 2023 review of 25 trials with 542 people, part-funded by a baking-yeast company, sourdough improved blood-sugar response, fullness or gut comfort in the studies that used specific strains and fermentation conditions, and results differed across the other trials.68 Real sourdough bread is made with a starter and a long fermentation, so read the label.
• 30. Goat's or sheep's milk kefir and yogurt: fermented dairy is a carb source too, through its milk sugar, and the best dairy is the lacto-fermented kind, yogurt and kefir among them.9 Choose goat's or sheep's milk kefir and probiotic yogurt, plain and full-fat, or coconut kefir if you avoid dairy, and sweeten it with berries instead of sugar.

How many carbs should you eat, and when?

There's no single gram target that fits everyone, because the right amount depends on how active you are, how your body handles blood sugar, and what you're working on. Our guide to how many grams of carbs per day walks through the numbers, and a more useful guide is a rhythm through the day. In the morning, what I recommend for my patients is high protein and moderate carbohydrate; at lunch, high protein and high fiber, with either carbs or fat; and at dinner, high protein, high fat and very low carbs.3

I think you're better off starting with higher carbs in the morning and decreasing them through the day, based on traditional Chinese medicine and which organs tend to be most active at certain times of day.69 In traditional Chinese medicine, the Spleen governs how food is turned into energy, and when it's weak, food that isn't fully transformed becomes "Damp," heavy and sluggish, so the traditional advice is warm, cooked food, your biggest meal early in the day, and fewer cold, sweet and greasy foods.70

How you combine carbs matters as much as how many you eat. As I teach it, high carb isn't typically good at any meal, and high carb and high fat together will cause you to gain the most weight.3 And if you train hard, your carbs belong around your workouts, with sweet potato, oats or rice after training.5

Some people do use lower-carb eating for a season, such as a keto diet, and others like carb cycling. For everyday eating, though, I keep coming back to low to moderate carbs from whole foods, with the fiber and protein that make them work.3

Can you go too low on carbs?

Yes. With hypothyroidism especially, cutting carbs too far is a fatal flaw I see people make. I can't tell you how many times I've had people with infertility and with hypothyroidism whose doctor put them on a paleo or a no-carb diet. I had a woman recently on low-carb paleo, and I told her, "Listen, I need you to do some rice and sweet potatoes and berries."71 Older short-term feeding studies in normal-weight volunteers fit that concern, because when carbohydrate was restricted, the body's active thyroid hormone, T3, and its inactive mirror, reverse T3, shifted toward the pattern seen during fasting.72 If you've cut carbs to almost nothing while working on your thyroid or your fertility, a moderate amount of whole-food carbs like rice, sweet potatoes and berries belongs back on your plate, and the free Hypothyroidism protocol lays out the rest of the approach.

How to eat carbs for steady blood sugar

Of the thousands of patients I've treated over the years, many were surprised to learn their blood sugar was a problem. Their fasting glucose was "normal" or "a little high," and nobody had mentioned it as urgent, yet their HbA1c was creeping up year after year.5 You don't have to give up the carbs on this page to steady it, because a few habits change how the same food lands.

Eat your carbs last. Meal order is one of the simplest tools there is, because eating vegetables and protein first and carbohydrates last leads to a smaller blood-sugar rise than the same meal in reverse.5 In the study that tested this, 11 adults with type 2 diabetes ate the same 628-calorie meal of chicken, vegetables, bread and orange juice on two mornings a week apart, once with the bread and juice first and once with them 15 minutes after the chicken and vegetables. With the carbs last, blood sugar was 28.6% lower at 30 minutes, 37.0% lower at 60 minutes and 16.8% lower at 120 minutes, and the total rise over two hours was 73.5% smaller.6 The researchers wrote that the effect was comparable to what's seen with drugs that target blood sugar after meals.6

Never eat carbs naked. As I put it in my protocols, always pair carbs with protein or fat.73 A bowl of oats gets nuts and a scoop of protein, an apple gets almond butter, and rice sits beside salmon and greens.

Walk after meals. In a study of 41 adults with type 2 diabetes who each tried both plans for two weeks, a 10-minute walk after each main meal left the rise in blood sugar over the three hours after meals 12% smaller than one 30-minute walk a day did, and 22% smaller after the evening meal.74

Cook, cool and reheat your starches, as the resistant starch section above describes.8

Soak, sprout or ferment your grains and beans. Choose sourdough or 100% sprouted bread, soak beans overnight, and buy sprouted flours where you can.916

Keep portions moderate. A serving of beans, lentils or grains is about ½ cup, and your plate should still be built around protein and vegetables.5

Learn your own response. In a study of 20 healthy adults who each ate artisanal whole-grain sourdough for one week and industrial white bread for another, each person's blood-sugar response to the two breads was personal and could be predicted from their gut bacteria, even though neither bread came out ahead on average.75 A home glucose meter, or a few weeks of a continuous glucose monitor, shows you which carbs your body handles best. See what normal blood sugar looks like, and the insulin resistance diet puts these steps into a daily menu.

Good carb recipes

These recipes put the carbs on this page to work, each with protein, fat or fiber alongside.

• Banana pancakes: ripe banana, eggs and a grain-free flour make a breakfast with carbs and protein in the same bite.
• Crockpot chicken and rice: brown rice slow-cooked in bone broth with chicken, a one-pot dinner you can portion and chill for tomorrow.
• Overnight oats: steel-cut oats soaked overnight so they need only about 5 minutes on the stove in the morning, then blended with dates and topped with cinnamon.
• Red lentil soup: a warming pot of red lentils, the fiber-richest food on this list.
• Roasted acorn squash: squash roasted and finished with coconut yogurt, dates and a drizzle of raw honey.
• More ideas: our collections of sweet potato recipes and quinoa recipes, and fried chickpeas for a crunchy snack.

Sweet potatoes, winter squash and stuffing are Thanksgiving staples, so many of the best carbs share one table in November, and you can keep the holiday and still keep your blood sugar steady: roast the sweet potatoes and squash instead of topping them with marshmallows, make your stuffing with sourdough or sprouted bread, and fill your plate with turkey and vegetables before the starches. Our Thanksgiving side dishes give you plenty of options, and cornbread stuffing made with sprouted corn flour and a slice of sweet potato pie are holiday treats to enjoy in small amounts.

Who should be careful with carbs?

• Celiac disease or gluten sensitivity: wheat and every type of wheat, including farro (emmer), spelt, einkorn and khorasan, contain gluten, as do barley and rye, so sourdough and sprouted wheat aren't safe if you have celiac disease, and regular oats often pick up gluten from other grains.39 Build your plate from naturally gluten-free carbs such as rice, potatoes, quinoa, buckwheat, corn, cassava and beans, and choose oats labeled gluten-free.39
• SIBO, IBS or a sensitive gut: beans, lentils and some fruits ferment easily, which can mean gas and bloating while your gut heals. My SIBO Protocol starts with small portions of gentle starches, about ½ cup of potatoes or sweet potatoes and ½ to 1 cup of rice, and brings fermentable foods back one at a time.76
• Raw or undercooked kidney beans and cassava: raw red kidney beans carry a natural lectin that can cause vomiting and diarrhea, so soak them for at least 5 hours, pour off the water and boil them in fresh water for at least 30 minutes, on the stove rather than in a slow cooker, which doesn't get hot enough.56 Cassava carries natural compounds that release cyanide, so peel it, cut it into pieces and cook it through, and never eat it raw; cooking lowers those compounds, and the traditional steps of soaking, grating and fermenting the root remove most of them.40
• Grapefruit and some medicines: grapefruit and its juice can change how some prescription drugs work, including some statins and blood pressure medicines.77 If you take a daily prescription, check the label or ask your pharmacist before you make grapefruit a regular habit.
• Diabetes medication: as these changes bring your blood sugar down, insulin and other glucose-lowering drugs may need adjusting, so check your blood sugar at home and have your prescriber adjust your dose as your numbers improve.

The bottom line

Healthy carbs: frequently asked questions

References

1. Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet. 2019;393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9. PMID:30638909
2. Topping DL, Clifton PM. Short-chain fatty acids and human colonic function: roles of resistant starch and nonstarch polysaccharides. Physiol Rev. 2001;81(3):1031-64. doi:10.1152/physrev.2001.81.3.1031. PMID:11427691
3. Axe J. How to Reverse Insulin Resistance Naturally in 30 Days. The Dr. Josh Axe Show. 2025 ("high protein, high fiber, moderate fat, low moderate carb, not low carb, not keto" at 11:54; "carbohydrates that are high fiber, high nutrient" at 12:03; sweet potato, butternut squash, quinoa, whole grain brown rice at 12:29; what he recommends for his patients at each meal at 12:58; YouTube https://www.youtube.com/watch?v=CisGqhRrErY&t=714s).
4. Roediger WE. Role of anaerobic bacteria in the metabolic welfare of the colonic mucosa in man. Gut. 1980;21(9):793-8. doi:10.1136/gut.21.9.793. PMID:7429343
5. Axe J. Insulin Resistance & Prediabetes: The 90-Day Healing Protocol. DrAxe.com. 2026 (p. 3, "A personal note"; Phase 1 Stabilize: refined carbs out, eat in order, walk after meals, beans and lentils, berries, apples and citrus on the eat-freely list; Phase 2 Build: sweet potato, oats or rice after training; p. 10, TCM and science; p. 12, meal order; p. 22, top 10 blood sugar foods, beans and lentils ½ cup "Slow carbs with fiber and protein").
6. Shukla AP, Iliescu RG, Thomas CE, Aronne LJ. Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels. Diabetes Care. 2015;38(7):e98-9. doi:10.2337/dc15-0429. PMID:26106234
7. Axe J. The Real Reason You Wake Up Tired Every Morning. The Dr. Josh Axe Show. 2026 (protein and fiber before the carbs, a 10-minute walk after meals, at 5:58; carbs at breakfast and lunch, very low carb at night, at 6:12-6:35; YouTube https://www.youtube.com/watch?v=UYvHrFB_g50&t=358s).
8. Sonia S, Witjaksono F, Ridwan R. Effect of cooling of cooked white rice on resistant starch content and glycemic response. Asia Pac J Clin Nutr. 2015;24(4):620-5. PMID:26693746
9. Axe J, Rubin J. The Biblio Diet. Hachette Book Group; 2025. ISBN 9781546008439. The Sinister Six (added sugar and processed white flour among them); white flour ("Any flour ingredient without the word whole in front of it is at best 'unbleached flour'"); the bread chapter (sourdough #1, 100% sprouted bread #2; "Yes, enjoy bread—but don't rely solely on it"); dairy ("The best dairy products are the lacto-fermented kind"); food lists, p. 165 (grains and starchy carbohydrates: quinoa, amaranth, buckwheat, millet, brown rice, einkorn, farro, emmer, rice, oats (organic, slow cooked), corn (organic), wheat, rye and barley (sprouted only); avoid: white flour or bread, unbleached flour or bread, pastries, baked goods, dried cereal, instant oatmeal, pastas).
10. Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625-1632. doi:10.1093/ajcn/nqab233. PMID:34258626
11. Institute of Medicine (National Academies). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005 (carbohydrate RDA 130 g a day for adults; AMDR 45-65% of energy; adequate intake for fiber 14 g per 1,000 kcal). doi:10.17226/10490.
12. Axe J, Cole W. Heal Your Cells. Avery; 2026. ISBN 9798217181353. Chapter "Personalized Nutrition for Cellular Healing," section "Nutrient-Dense Carbohydrates" (carbohydrates "are not just fuel; they're information"; starchy vegetables "slow-release glucose," p. 135; ancient grains, sprouting and fermenting, legumes in Blue Zone diets; "Not all carbs are created equal"; "Choose carbs that communicate health").
13. U.S. Department of Agriculture, Agricultural Research Service. Sweet potato, cooked, baked in skin, flesh, without salt. FoodData Central, SR Legacy, FDC ID 168483 (per 100 g: 90 kcal, 20.7 g carbohydrate, 3.3 g fiber, 6.48 g total sugars; 1 cup = 200 g: 41.4 g carbohydrate, 6.6 g fiber). Accessed November 4, 2026.
14. U.S. Department of Agriculture, Agricultural Research Service. Lentils, mature seeds, cooked, boiled, without salt. FoodData Central, SR Legacy, FDC ID 172421 (per 100 g: 116 kcal, 20.1 g carbohydrate, 7.9 g fiber, 1.8 g total sugars; 1 cup = 198 g: 39.8 g carbohydrate, 15.6 g fiber). Accessed November 4, 2026.
15. U.S. Department of Agriculture, Agricultural Research Service. Apples, raw, with skin. FoodData Central, SR Legacy, FDC ID 171688 (per 100 g: 52 kcal, 13.8 g carbohydrate, 2.4 g fiber, 10.4 g total sugars; 1 medium = 182 g: 25.1 g carbohydrate, 4.4 g fiber). Accessed November 4, 2026.
16. Axe J. The Most Important Diet You've Never Heard Of (Biblio Diet). The Dr. Josh Axe Show. 2025 (grains and legumes likely soaked, sprouted in the sun and fermented in the Bible, "properly prepared," at 11:52-12:36; his mom's biblical diet, sourdough bread, fruits and vegetables and pomegranate, at 25:03-25:14; how sprouting and fermenting change grain, at 42:04-43:58; YouTube https://www.youtube.com/watch?v=0T08EHJKRpc&t=712s).
17. U.S. Department of Agriculture, Agricultural Research Service. Rice, white, long-grain, regular, enriched, cooked. FoodData Central, SR Legacy, FDC ID 168878 (per 100 g: 130 kcal, 28.2 g carbohydrate, 0.4 g fiber, 0.05 g total sugars; 1 cup = 158 g: 44.6 g carbohydrate, 0.6 g fiber). Accessed November 4, 2026.
18. Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, et al. Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ. 2016;353:i2716. doi:10.1136/bmj.i2716. PMID:27301975
19. Aune D, Norat T, Romundstad P, Vatten LJ. Whole grain and refined grain consumption and the risk of type 2 diabetes: a systematic review and dose-response meta-analysis of cohort studies. Eur J Epidemiol. 2013;28(11):845-58. doi:10.1007/s10654-013-9852-5. PMID:24158434
20. Greenwood DC, Threapleton DE, Evans CE, Cleghorn CL, Nykjaer C, Woodhead C, et al. Glycemic index, glycemic load, carbohydrates, and type 2 diabetes: systematic review and dose-response meta-analysis of prospective studies. Diabetes Care. 2013;36(12):4166-71. doi:10.2337/dc13-0325. PMID:24265366
21. Zhao L, Zhang F, Ding X, Wu G, Lam YY, Wang X, et al. Gut bacteria selectively promoted by dietary fibers alleviate type 2 diabetes. Science. 2018;359(6380):1151-1156. doi:10.1126/science.aao5774. PMID:29590046
22. Axe J. The Shocking Reason Your Anxiety, Brain Fog & Bloating May Start in Your Gut. The Dr. Josh Axe Show. 2026 (low fiber intake among the biggest things destroying the microbiome, at 21:32; cooked and cooled potatoes and resistant starch, at 38:50 and 39:05; beta-glucan in oats and barley, at 39:18; "Get more resistant starch," at 40:39; YouTube https://www.youtube.com/watch?v=yumJczZ1_JM&t=2330s).
23. Patterson MA, Fong JN, Maiya M, Kung S, Sarkissian A, Nashef N, et al. Chilled Potatoes Decrease Postprandial Glucose, Insulin, and Glucose-dependent Insulinotropic Peptide Compared to Boiled Potatoes in Females with Elevated Fasting Glucose and Insulin. Nutrients. 2019;11(9):2066. doi:10.3390/nu11092066. PMID:31484331
24. Robertson MD, Bickerton AS, Dennis AL, Vidal H, Frayn KN. Insulin-sensitizing effects of dietary resistant starch and effects on skeletal muscle and adipose tissue metabolism. Am J Clin Nutr. 2005;82(3):559-67. doi:10.1093/ajcn.82.3.559. PMID:16155268
25. Hall KD, Ayuketah A, Brychta R, Cai H, Cassimatis T, Chen KY, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019;30(1):67-77.e3. doi:10.1016/j.cmet.2019.05.008. PMID:31105044
26. Yu D, Shu XO, Li H, Xiang YB, Yang G, Gao YT, et al. Dietary carbohydrates, refined grains, glycemic load, and risk of coronary heart disease in Chinese adults. Am J Epidemiol. 2013;178(10):1542-9. doi:10.1093/aje/kwt178. PMID:24008907
27. Axe J. 11 Foods with SHOCKINGLY High Amounts of Sugar (Best Sugar Substitutes). The Dr. Josh Axe Show. 2024 ("sugar is not the culprit," at 22:43; fruit instead of added sugar, at 22:54; berries are the best, at 23:11; YouTube https://www.youtube.com/watch?v=KG7_2ZYmHLU&t=1363s).
28. Axe J. The #1 Mineral for Sleep That 48% of People Lack. The Dr. Josh Axe Show. 2026 (the new federal "eat real food" messaging, at 1:25; his message to his patients to eat real food, at 2:25; YouTube https://www.youtube.com/watch?v=J1vB4UTuW6I&t=85s).
29. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025-2030 ("Whole grains are encouraged. Refined carbohydrates are not." Whole grains 2-4 servings a day; vegetables 3 servings and fruits 2 servings a day). RealFood.gov. Accessed November 4, 2026.
30. U.S. Department of Agriculture, Agricultural Research Service. Bread, white, commercially prepared (includes soft bread crumbs). FoodData Central, SR Legacy, FDC ID 174924 (per 100 g: 266 kcal, 49.4 g carbohydrate, 2.7 g fiber, 5.67 g total sugars; 1 slice = 29 g: 14.3 g carbohydrate, 0.8 g fiber). Accessed November 4, 2026.
31. Muraki I, Imamura F, Manson JE, Hu FB, Willett WC, van Dam RM, et al. Fruit consumption and risk of type 2 diabetes: results from three prospective longitudinal cohort studies. BMJ. 2013;347:f5001. doi:10.1136/bmj.f5001. PMID:23990623
32. Axe J. How to Heal PCOS & Boost Fertility Naturally (Diet, Herbs, & Exercise Plan). The Dr. Josh Axe Show. 2025 (low to moderate carbs for his PCOS patients, not no carb or keto, at 19:12; half a sweet potato with pumpkin pie spice, coconut milk and protein at 19:21; best carbohydrates for PCOS at 26:31; YouTube https://www.youtube.com/watch?v=L1ZaOL0EN68&t=1152s).
33. U.S. Department of Agriculture, Agricultural Research Service. Potatoes, baked, flesh and skin, without salt. FoodData Central, SR Legacy, FDC ID 170093 (per 100 g: 93 kcal, 21.2 g carbohydrate, 2.2 g fiber, 1.18 g total sugars; 1 medium = 173 g: 36.7 g carbohydrate, 3.8 g fiber). Accessed November 4, 2026.
34. U.S. Department of Agriculture, Agricultural Research Service. Squash, winter, butternut, cooked, baked, without salt. FoodData Central, SR Legacy, FDC ID 169296 (per 100 g: 40 kcal, 10.5 g carbohydrate, 3.2 g fiber, 1.97 g total sugars; 1 cup cubes = 205 g: 21.5 g carbohydrate, 6.6 g fiber). Accessed November 4, 2026.
35. U.S. Department of Agriculture, Agricultural Research Service. Beets, cooked, boiled, drained. FoodData Central, SR Legacy, FDC ID 169146 (per 100 g: 44 kcal, 9.96 g carbohydrate, 2.0 g fiber, 7.96 g total sugars; ½ cup slices = 85 g: 8.5 g carbohydrate, 1.7 g fiber). Accessed November 4, 2026.
36. U.S. Department of Agriculture, Agricultural Research Service. Peas, green, cooked, boiled, drained, without salt. FoodData Central, SR Legacy, FDC ID 170420 (per 100 g: 84 kcal, 15.6 g carbohydrate, 5.5 g fiber, 5.93 g total sugars; 1 cup = 160 g: 25.0 g carbohydrate, 8.8 g fiber). Accessed November 4, 2026.
37. U.S. Department of Agriculture, Agricultural Research Service. Corn, sweet, yellow, cooked, boiled, drained, without salt. FoodData Central, SR Legacy, FDC ID 169999 (per 100 g: 96 kcal, 21.0 g carbohydrate, 2.4 g fiber, 4.54 g total sugars; 1 cup cut = 149 g: 31.3 g carbohydrate, 3.6 g fiber). Accessed November 4, 2026.
38. U.S. Department of Agriculture, Agricultural Research Service. Cassava, raw. FoodData Central, SR Legacy, FDC ID 169985 (per 100 g: 160 kcal, 38.1 g carbohydrate, 1.8 g fiber, 1.7 g total sugars, 20.6 mg vitamin C). Accessed November 4, 2026.
39. National Institute of Diabetes and Digestive and Kidney Diseases. Eating, Diet, & Nutrition for Celiac Disease (wheat, barley and rye contain gluten; oats may be contaminated with wheat). Accessed November 4, 2026.
40. Food Standards Australia New Zealand. Cassava and bamboo shoots (cyanogenic glycosides; cassava must be peeled and fully cooked before eating; boiling, steaming, baking or frying lowers them by 10% to 75%, while traditional soaking, grating and fermenting remove most of them). Accessed November 4, 2026.
41. U.S. Department of Agriculture, Agricultural Research Service. Blueberries, raw. FoodData Central, SR Legacy, FDC ID 171711 (per 100 g: 57 kcal, 14.5 g carbohydrate, 2.4 g fiber, 9.96 g total sugars; 1 cup = 148 g: 21.5 g carbohydrate, 3.6 g fiber). Accessed November 4, 2026.
42. U.S. Department of Agriculture, Agricultural Research Service. Raspberries, raw. FoodData Central, SR Legacy, FDC ID 167755 (per 100 g: 52 kcal, 11.9 g carbohydrate, 6.5 g fiber, 4.42 g total sugars; 1 cup = 123 g: 14.6 g carbohydrate, 8.0 g fiber). Accessed November 4, 2026.
43. U.S. Department of Agriculture, Agricultural Research Service. Strawberries, raw. FoodData Central, SR Legacy, FDC ID 167762 (per 100 g: 32 kcal, 7.68 g carbohydrate, 2.0 g fiber, 4.89 g total sugars, 58.8 mg vitamin C; 1 cup halves = 152 g: 11.7 g carbohydrate, 3.0 g fiber, 89.4 mg vitamin C). Accessed November 4, 2026.
44. U.S. Department of Agriculture, Agricultural Research Service. Pomegranates, raw. FoodData Central, SR Legacy, FDC ID 169134 (per 100 g: 83 kcal, 18.7 g carbohydrate, 4.0 g fiber, 13.7 g total sugars; ½ cup arils = 87 g: 16.3 g carbohydrate, 3.5 g fiber). Accessed November 4, 2026.
45. U.S. Department of Agriculture, Agricultural Research Service. Bananas, raw. FoodData Central, SR Legacy, FDC ID 173944 (per 100 g: 89 kcal, 22.8 g carbohydrate, 2.6 g fiber, 12.2 g total sugars; 1 medium = 118 g: 26.9 g carbohydrate, 3.1 g fiber). Accessed November 4, 2026.
46. U.S. Department of Agriculture, Agricultural Research Service. Oranges, raw, all commercial varieties. FoodData Central, SR Legacy, FDC ID 169097 (per 100 g: 47 kcal, 11.8 g carbohydrate, 2.4 g fiber, 9.35 g total sugars, 53.2 mg vitamin C; 1 fruit, 2⅝-inch diameter = 131 g: 15.5 g carbohydrate, 3.1 g fiber, 69.7 mg vitamin C). Accessed November 4, 2026.
47. U.S. Department of Agriculture, Agricultural Research Service. Grapefruit, raw, pink and red, all areas. FoodData Central, SR Legacy, FDC ID 174673 (per 100 g: 42 kcal, 10.7 g carbohydrate, 1.6 g fiber, 6.89 g total sugars, 31.2 mg vitamin C; ½ fruit = 123 g: 13.2 g carbohydrate, 2.0 g fiber, 38.4 mg vitamin C). Accessed November 4, 2026.
48. U.S. Department of Agriculture, Agricultural Research Service. Mangos, raw. FoodData Central, SR Legacy, FDC ID 169910 (per 100 g: 60 kcal, 15.0 g carbohydrate, 1.6 g fiber, 13.7 g total sugars, 36.4 mg vitamin C; 1 cup pieces = 165 g: 24.8 g carbohydrate, 2.6 g fiber, 60.1 mg vitamin C). Accessed November 4, 2026.
49. Rosas M Jr, Pinneo S, O'Mealy C, Tsang M, Liu C, Kern M, et al. Effects of fresh mango consumption on cardiometabolic risk factors in overweight and obese adults. Nutr Metab Cardiovasc Dis. 2022;32(2):494-503. doi:10.1016/j.numecd.2021.11.001. PMID:34953634
50. U.S. Department of Agriculture, Agricultural Research Service. Dates, medjool. FoodData Central, SR Legacy, FDC ID 168191 (per 100 g: 277 kcal, 75.0 g carbohydrate, 6.7 g fiber, 66.5 g total sugars; 1 date = 24 g: 18.0 g carbohydrate, 1.6 g fiber). Accessed November 4, 2026.
51. Vinson JA, Zubik L, Bose P, Samman N, Proch J. Dried fruits: excellent in vitro and in vivo antioxidants. J Am Coll Nutr. 2005;24(1):44-50. doi:10.1080/07315724.2005.10719442. PMID:15670984
52. Jenkins DJ, Kendall CW, Augustin LS, Mitchell S, Sahye-Pudaruth S, Blanco Mejia S, et al. Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus: a randomized controlled trial. Arch Intern Med. 2012;172(21):1653-60. doi:10.1001/2013.jamainternmed.70. PMID:23089999
53. U.S. Department of Agriculture, Agricultural Research Service. Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt. FoodData Central, SR Legacy, FDC ID 173757 (per 100 g: 164 kcal, 27.4 g carbohydrate, 7.6 g fiber, 4.8 g total sugars; 1 cup = 164 g: 44.9 g carbohydrate, 12.5 g fiber). Accessed November 4, 2026.
54. U.S. Department of Agriculture, Agricultural Research Service. Beans, black, mature seeds, cooked, boiled, without salt. FoodData Central, SR Legacy, FDC ID 173735 (per 100 g: 132 kcal, 23.7 g carbohydrate, 8.7 g fiber, 0.32 g total sugars; 1 cup = 172 g: 40.8 g carbohydrate, 15.0 g fiber). Accessed November 4, 2026.
55. U.S. Department of Agriculture, Agricultural Research Service. Beans, kidney, red, mature seeds, cooked, boiled, without salt. FoodData Central, SR Legacy, FDC ID 175194 (per 100 g: 127 kcal, 22.8 g carbohydrate, 7.4 g fiber, 0.32 g total sugars; 1 cup = 177 g: 40.4 g carbohydrate, 13.1 g fiber). Accessed November 4, 2026.
56. U.S. Food and Drug Administration. Bad Bug Book: Foodborne Pathogenic Microorganisms and Natural Toxins, 2nd edition (2012), chapter "Phytohaemagglutinin (kidney bean lectin)": raw or undercooked red kidney beans; soak at least 5 hours, pour away the water and boil in fresh water at least 30 minutes; slow cookers don't get hot enough. Accessed November 4, 2026.
57. U.S. Department of Agriculture, Agricultural Research Service. Quinoa, cooked. FoodData Central, SR Legacy, FDC ID 168917 (per 100 g: 120 kcal, 21.3 g carbohydrate, 2.8 g fiber, 0.87 g total sugars; 1 cup = 185 g: 39.4 g carbohydrate, 5.2 g fiber). Accessed November 4, 2026.
58. U.S. Department of Agriculture, Agricultural Research Service. Buckwheat groats, roasted, cooked. FoodData Central, SR Legacy, FDC ID 170686 (per 100 g: 92 kcal, 19.9 g carbohydrate, 2.7 g fiber, 0.9 g total sugars; 1 cup = 168 g: 33.4 g carbohydrate, 4.5 g fiber). Accessed November 4, 2026.
59. U.S. Department of Agriculture, Agricultural Research Service. Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt. FoodData Central, SR Legacy, FDC ID 173905 (per 100 g: 71 kcal, 12.0 g carbohydrate, 1.7 g fiber, 0.27 g total sugars; 1 cup = 234 g: 28.1 g carbohydrate, 4.0 g fiber). Accessed November 4, 2026.
60. Whitehead A, Beck EJ, Tosh S, Wolever TM. Cholesterol-lowering effects of oat β-glucan: a meta-analysis of randomized controlled trials. Am J Clin Nutr. 2014;100(6):1413-21. doi:10.3945/ajcn.114.086108. PMID:25411276
61. U.S. Department of Agriculture, Agricultural Research Service. Rice, brown, long-grain, cooked. FoodData Central, SR Legacy, FDC ID 169704 (per 100 g: 123 kcal, 25.6 g carbohydrate, 1.6 g fiber, 0.24 g total sugars; 1 cup = 202 g: 51.7 g carbohydrate, 3.2 g fiber). Accessed November 4, 2026.
62. U.S. Department of Agriculture, Agricultural Research Service. Wild rice, cooked. FoodData Central, SR Legacy, FDC ID 168897 (per 100 g: 101 kcal, 21.3 g carbohydrate, 1.8 g fiber, 0.73 g total sugars; 1 cup = 164 g: 34.9 g carbohydrate, 3.0 g fiber). Accessed November 4, 2026.
63. U.S. Department of Agriculture, Agricultural Research Service. Millet, cooked. FoodData Central, SR Legacy, FDC ID 168871 (per 100 g: 119 kcal, 23.7 g carbohydrate, 1.3 g fiber, 0.13 g total sugars; 1 cup = 174 g: 41.2 g carbohydrate, 2.3 g fiber). Accessed November 4, 2026.
64. U.S. Department of Agriculture, Agricultural Research Service. Barley, pearled, cooked. FoodData Central, SR Legacy, FDC ID 170285 (per 100 g: 123 kcal, 28.2 g carbohydrate, 3.8 g fiber, 0.28 g total sugars; 1 cup = 157 g: 44.3 g carbohydrate, 6.0 g fiber). Accessed November 4, 2026.
65. Sofi F, Whittaker A, Cesari F, Gori AM, Fiorillo C, Becatti M, et al. Characterization of Khorasan wheat (Kamut) and impact of a replacement diet on cardiovascular risk factors: cross-over dietary intervention study. Eur J Clin Nutr. 2013;67(2):190-5. doi:10.1038/ejcn.2012.206. PMID:23299714
66. The Holy Bible, King James Version. Ezekiel 4:9.
67. Mofidi A, Ferraro ZM, Stewart KA, Tulk HM, Robinson LE, Duncan AM, et al. The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. J Nutr Metab. 2012;2012:184710. doi:10.1155/2012/184710. PMID:22474577
68. Ribet L, Dessalles R, Lesens C, Brusselaers N, Durand-Dubief M. Nutritional benefits of sourdoughs: A systematic review. Adv Nutr. 2023;14(1):22-29. doi:10.1016/j.advnut.2022.10.003. PMID:36811591
69. Axe J. Top 3 Benefits of Protein (Why You Should Double Your Protein Intake). The Dr. Josh Axe Show. 2024 (higher carbs in the morning, decreasing through the day, based on Chinese medicine organ timing, at 9:25; YouTube https://www.youtube.com/watch?v=SqxwU7KXzNg&t=565s).
70. Axe J. Healthy Weight & Metabolic Reset: The 90-Day Healing Protocol. DrAxe.com. 2026 (functional medicine and TCM: Spleen, Damp, "Warm, cooked food; eat your biggest meal early... Avoid cold, sweet and greasy"; Phase 3 "lighter carbs at dinner"; p. 12, "Where the insulin spikes hide").
71. Axe J, Pomroy H. How to Fix Your Metabolism | Haylie Pomroy. The Dr. Josh Axe Show. 2025 (Dr. Axe: cutting carbs with hypothyroidism is "a fatal flaw I see people make," no-carb diets in hypothyroidism and infertility, and the patient he told to eat rice, sweet potatoes and berries, at 29:33-30:10; YouTube https://www.youtube.com/watch?v=aY1NxS7C2To&t=1773s).
72. Danforth E Jr, Horton ES, O'Connell M, Sims EA, Burger AG, Ingbar SH, et al. Dietary-induced alterations in thyroid hormone metabolism during overnutrition. J Clin Invest. 1979;64(5):1336-47. doi:10.1172/JCI109590. PMID:500814
73. Axe J. The PCOS Protocol. DrAxe.com. 2026 ("Never eat carbs 'naked' — always pair with protein or fat," p. 10, "What to do" panel).
74. Reynolds AN, Mann JI, Williams S, Venn BJ. Advice to walk after meals is more effective for lowering postprandial glycaemia in type 2 diabetes mellitus than advice that does not specify timing: a randomised crossover study. Diabetologia. 2016;59(12):2572-2578. doi:10.1007/s00125-016-4085-2. PMID:27747394
75. Korem T, Zeevi D, Zmora N, Weissbrod O, Bar N, Lotan-Pompan M, et al. Bread Affects Clinical Parameters and Induces Gut Microbiome-Associated Personal Glycemic Responses. Cell Metab. 2017;25(6):1243-1253.e5. doi:10.1016/j.cmet.2017.05.002. PMID:28591632
76. Axe J. SIBO Protocol: The 60-Day Healing Protocol. DrAxe.com. 2026 (p. 20, "Top 10 SIBO-friendly foods": potatoes and sweet potatoes, small, ½ cup, "Filling, gentle carbs"; rice ½-1 cup, "A low-fermentation starch most people tolerate well"; p. 22, foods that feed fermentation are limited and reintroduced one at a time in Phase 3).
77. U.S. Food and Drug Administration. Grapefruit Juice and Some Drugs Don't Mix (consumer update). Accessed November 4, 2026.

Dr. Josh Axe, DC, DNM, CNS

Doctor of Natural Medicine · Founder, DrAxe.com

Dr. Axe is a certified doctor of natural medicine, clinical nutritionist, and multiple New York Times bestselling author. He has spent 20+ years in clinical practice helping people heal at the root cause and founded one of the most-visited natural-health platforms in the world.

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