Intake of this "favorable" group of carbohydrates would be ABOUT 2 to 5 cups per day, according to digestive and - to a lesser extent - energy needs. High quality fats should be a primary energy source, with carbohydrates used more to facilitate digestion.

Note that some people (or if you prefer metabolic types) may need or want to strictly limit or even avoid intake of this carb category at least for a while, while very athletic people may need more. (See below.) Vegetarians would of course need to consume larger amounts of this category, in well-thought out combinations which would yield the best protein values.


"Starchy" vegetables including acorn and butternut squash (winter squashes), cooked carrots, cooked onion, celery root, beets, Jerusalsem artichokes, peas, sweet potatoes, yams, potatoes, turnips, rutabaga, canned pumpkin. Also legumes such as chickpeas or garbonzo beans, black beans, kidney beans, navy beans, pinto beans, lima beans, hummus, and lentils. Also wild rice and organic whole brown rice. Whole grains, preferrably organic and pre-soaked, such as whole oats and steal ground oats, quinoa, sprouted grains and breads. Also "low glycemic" fruits such as apples, apricots, all berries, melons, cherries, grapefruit, kiwi, lemons, limes, oranges, peaches, pears, pineapple, plums, strawberries, tangerines, high quality powdered beet drinks, fresh-made carrot juices.

Carbohydrates from all three carbohydrate categories should account for ABOUT 15 to 80 grams total, per meal. The more overweight and sedentary you are the fewer carbs you would need, but if you only get 15 or so grams per meal, you should ADD two snacks with 7-10 grams carbs per snack, emphasizing "most favorable" carbs and do NOT limit protein or fat. Note that "most favorable" carbs are virtually unlimited, since they create virtually no "glycemic response" and they contain essential alkaline minerals and other important nutrients.