Anti-Depression Foods: Carbohydrate List

Carbohydrates are often the volume filler that makes you feel you’ve had a satisfying meal. There are three categories of carbs: sugar, starch, and fiber. You generally want to aim for the more complex, less processed carb sources. The problem is that simpler carbs– like white flour and sugar—process too quickly, sending the body in to a high and low blood sugar swings that can take your moods with them.

Some crash weight-loss diets call for low-carb/no-carb diets and, while they may be effective for weight loss, few people can adhere to such a diet. Also, the long-term effects of such a diet are unknown. Your anti-depression foods diet can include a comfortable selection of carbs, but aim for the healthier carbs (low glycemic index/ glycemic load foods). Generally speaking, avoid the more highly processed foods—particularly wheat flour and sugar. Lay off fried potatoes completely (really high in Omega-6) and aim to substitute potatoes often with a variety of healthier carbs, such as whole grain rice,…

Try whole wheat pasta, too (or, at least, partly whole wheat).

These days, carbs are less often categorized as “simple” or “complex” than with a new system, the GI/GL indices. The glycemic index (GI) and the glycemic load (GL) attempt to better distinguish the favorable and unfavorable traits of carbohydrate foods. High index numbers on both scales indicates a bad carb. A low GI number is below 55. High is 70 or above. A low GL number is below 10. High is 20 or above.

Glycemic Induces and Levels of Various Carbohydrate Foods

Food Serving Size (ounces) Carbs (grams) Glycemic Index(GI) Glycemic Load
(GL)
Cornflakes breakfast cereal 2 oz 47.25 g 79 Low 20 High
Grapenuts™ breakfast cereal 2 oz 41.58 g 75 High 16 Medium
Raisins 2 oz 41.58 g 64 Medium 28 High
Nutella®, chocolate hazelnut spread 2 oz 34.02 g 30 Low 4 Low
Microwave Popcorn, butter flavor, 50% reduced fat 2 oz 31.18 g 67 Medium 7 Low
Prunes, pitted 2 oz 31.18 g 29 Low 10 Medium
Chocolate, dark 2 oz 29.48 g 23 Low 6 Low
Flour tortilla 2 oz 29.48 g 30 Low 8 High
Popcorn 2 oz 28.35 g 55 Medium 6 Low
Corn tortilla 2 oz 27.22 g 30 Low 12 Low
Pita bread, whole wheat 2 oz 26.46 g 56 Medium 8 Low
Bran cereal, high fiber breakfast cereal 2 oz 22.68 g 43 Low 5 Low
Whole wheat bread 2 oz 22.68 g 52 Low 6 Low
Multigrain bread 2 oz 18.90 g 80 High 8 Low
Whole wheat pasta 2 oz 15.75 g 58 Medium 29 High
Spaghetti, white, boiled 2 oz 15.12 g 33 Low 16 Medium
Rice pasta, gluten-free 2 oz 14.80 g 51 Low 24 Low
Pancakes, whole wheat flour 2 oz 14.17 g 80 High 16 Medium
Long grain rice quick-cooking 2 oz 13.99 g 68 Medium 25 High
Yam, peeled, boiled 2 oz 13.61 g 25 Low 9 Low
Nuts, cashew 2 oz 13.61 g 25 Low 3 Low
Sweet potato 2 oz 12.85 g 48 Low 16 Medium
Whole wheat spaghetti, boiled 2 oz 12.60 g 42 Low 17 Medium
Brown rice 2 oz 12.47 g 66 Medium 22 High
Blackeye peas 2 oz 11.34 g 33 Low 10 Medium
Sweet corn 2 oz 11.34 g 55 Medium 9 Low
Potato, white with skin, baked 2 oz 10.21 g 69 Medium 19 Medium
Banana, under-ripe 2 oz 9.92 g 30 Low 6 Low
Black beans 2 oz 9.45 g 20 Low 5 Low
Kidney beans 2 oz 9.45 g 19 Low 5 Low
Hamburger, lean beef 2 oz 8.99 g 66 Medium 17 Low
Ripe plantain, peeled, boiled 2 oz 8.98 g 66 Medium 13 Medium
Pinto beans 2 oz 8.69 g 33 Low 8 Low
Hot oat cereal (30 g) prepared with 125 mL skim milk 2 oz 8.41 g 40 Low 9 Low
Peanuts 2 oz 7.94 g 13 Low 1 Low
Apple, raw 2 oz 7.56 g 40 Low 6 Low
Butter beans 2 oz 7.56 g 36 Low 7 Low
Instant mashed potatoes 2 oz 7.56 g 80 High 16 Medium
Pineapple, raw 2 oz 7.56 g 33 Low 13 Medium
Papaya, raw 2 oz 7.09 g 60 Medium 9 Low
Lentils 2 oz 6.80 g 29 Low 5 Low
Pear, raw 2 oz 6.14 g 33 Low 13 Medium
Peach, raw 2 oz 6.14 g 28 Low 4 Low
Carrots, raw 2 oz 5.67 g 16 Low 1 Low
Kiwi fruit, raw 2 oz 5.67 g 58 Medium 7 Low
Apricot, raw 2 oz 4.25 g 34 Low 3 Low
Strawberries, fresh, raw 2 oz 1.42 g 40 Low 1 Low
Watermelon, raw 2 oz 2.83 g 72 High 4 Low
Split peas 2 oz 5.67 g 25 Low 3 Low
Carrots, peeled, boiled 2 oz 3.54 g 33 Low 2 Low
Pumpkin, boiled in salted water 2 oz 2.83 g 66 Medium 12 Medium

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