Green**

• Artichoke
• Arugula
• Asparagus
• Bean sprouts
• Bok choy
• Broccoli
• Brussels
  sprouts
• Cabbage
• Celery
• Collard greens
• Cucumber
• Green bean
• Green grapes
• Green peas
• Green pepper
• Kale
• Kiwi
• Lima beans
• Mustard
  greens
• Okra
• Peas
• Romaine
  lettuce
• Spinach
• Turnip greens
• Watercress
• Zucchini

Yellow/Orange**

• Acorn squash*
• Apricots
• Butternut
  squash*
• Cantaloupe
• Carrots
• Corn
• Grapefruit
• Lemon
• Mango
• Nectarine
• Orange
• Papaya
• Peach
• Pineapple
• Pumpkin*
• Sweet potato*
• Yellow squash
  

Blue/Purple**

• Beets
• Blackberry
• Black grapes
• Blueberry
• Cabbage
• Eggplant
• Elderberry
• Figs
• Plums
  

White**

• Banana
• Cauliflower
• Garlic
• Mushroom
• Onion
• Parsnip*
• Potatoes*
• Shallots
• Turnips
• Wax bean
  

These are what most of us think of when the we use the term "carbohydrates". For most healthy people, this is our body's first preferred fuel source.

Try to remember you can store fat with any macronutrient.  Once the low to none craze has passed us by (yet again), you will find that they're not to blame for your expanded waistline.  Protein and fats can make you fat the same way carbohydrates can....if you eat too much of them.  So take some responsibility and stop blaming them for your being overweight. 

Now to hopefully help you make sense of the normal confusion, here’s a guide that can be useful in helping you choose the right types and when. You must realize that the way you look and feel is about manipulation, not so much starchy elimination. You are most likely trading in a known fuel source for a different one which will affect the way you look and feel.  It's as simple as expending more energy than you take in. 

This next list is broken down into how often to select the starchy ones. Remember, you should choose from the "most often" list for maximum results.

Select Most Often(80%)**

• Amaranth
• Barley
• Basmati
  
• Beans
• Brown rice
• Buckwheat
• Bulgur (not cracked wheat)
  
• Farro
  
• Millet
• Oatmeal (oats)
• Quinoa
• Sorghum
• Triticale
• Wheat berries
• Whole grain barley
• Whole grain cornmeal
• Whole rye
• Whole grain bread
• Whole wheat crackers
• Whole wheat pasta
• Whole wheat tortillas
• Wild rice
  

Select Moderately(15%)**

• Corn tortillas
• Couscous
• Flour tortillas
• Grits
• Spaghetti
• Pitas
• White rice
  

• Brown sugar
• Brown rice syrup
• Cakes
• canned sodas
• Chicory syrup
• Confectioner’s sugar
• Cookies
• Corn syrup
• Dextrose
• Donuts
• Evaporated cane juice

• Glucose
• High fructose corn syrup
• Honey
• Malt Syrup
• Maltodextrin
• Molasses
• Raw sugar
• juices
• pastries
  
• pies
  

For muscle gain

• consume anything sugary - including recovery drinks during and/or immediately after exercise
• eat whole food (minimally processed) starchy carbohydrates within 3 hours after exercise
• eat fruits and vegetables with each meal
• examples: chocolate milk, sugary recovery drinks
  

For fat loss

• minimize recovery drinks
• eat whole food (minimally processed) starchy carbohydrates within 1 - 2 hours after exercise
• eat fruits and vegetables with each meal with more emphasis on the vegetables
• examples: spinach, apples, tomatos, broccoli, oranges, berries