7. Eat: Whole Grains
Whole grains are an important source of complex carbohydrates, which form the basis of a balanced diet along with healthy fat and lean protein, says Hultin. Some options include oats, whole-wheat bread and pasta, quinoa, and other grains. These foods are also often a good source of B vitamins, she says.
8. Avoid: Refined Grains and Added Sugars
While it’s probably not realistic to avoid all refined grains and processed foods, these types of carbohydrates tend to be absorbed more quickly and don’t contain the nutrients found in their whole-grain counterparts.
Added sugars are especially important to limit, says Hultin, to ensure that your blood sugar and energy levels remain stable. “Added sugars often come with other refined carbohydrates, so if you’re avoiding that, you often get a two-for-one” benefit, she adds.