| Priority | Carb source | Sensible portion | Approx. total carbs | Approx. GI | Why I like it for you |
|---|---|---|---|---|---|
| 🟢 1 | Non-starchy vegetables: spinach, cauliflower, broccoli, okra, eggplant, cabbage, zucchini, mushrooms | 1–2 cups | ~5–12 g | ~10–30 | Fiber, volume, micronutrients; usually very small glucose effect |
| 🟢 2 | Berries | ½ cup | ~6–10 g | ~25–40 | Relatively low sugar and high fiber; good use of a small carb budget |
| 🟢 3 | Plain Greek yogurt | ~¾–1 cup | ~5–9 g | ~10–20 | Carbs come packaged with substantial protein |
| 🟢 4 | Lentils / dal | ¼ cup cooked | ~10 g | ~20–35 | Fiber + protein; generally much gentler than bread or rice |
| 🟢 5 | Chickpeas / beans | ¼ cup cooked | ~10–12 g | ~25–40 | High fiber and protein; usually low-GI, though portion still matters |
| 🟢 6 | Chickpea or lentil pasta | ~½ normal serving | ~15–20 g | ~30–45 | Better protein/fiber profile than most starches; often modest glucose response |
| 🟡 7 | Small whole-wheat roti | 1 small/thin | ~15–20 g | ~45–60 | Reasonable occasional starch; easier to control than naan |
| 🟡 8 | Regular durum pasta, al dente | ~½ serving | ~20 g | ~30–50 | Surprisingly low GI when al dente, but carb quantity adds up quickly |
| 🟡 9 | Whole-grain / traditional pumpernickel bread | 1 thin slice | ~12–18 g | ~45–55 | Better than standard bread when dense and minimally processed |
| 🟠 10 | Brown / whole-wheat pita | ½ pita | ~15–18 g | ~50–60 | Better than white pita, but still a concentrated starch source |
Keto Carbs
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