Macros for Low Glycemic Index Carbs.

When carb cycling, you add in extra carbs on workout days. Here’s a list of common low GI foods along with approximate macros for a 1/2 cup serving to give you a good starting point. Prepackaging these amounts of healthy carbs in advance can help you keep track of how many carbs you’re eating. You’ll find you don’t need as much as you’re eating. _{Keep in mind, the actual GI values can vary based on preparation methods and individual food varieties.}

Approximate Macros for 1/2 Cup Serving of Low GI Foods

1. Chickpeas (Cooked) 1/2 Cup
   • Carbs: 22g
   • Calories: 134
   • Protein: 7g
   • Fat: 2g
   • Fiber: 6g
2. Lentils (Cooked) 1/2 Cup
   • Carbs: 20g
   • Calories: 115
   • Protein: 9g
   • Fat: 0.4g
   • Fiber: 8g
3. Quinoa (Cooked) 1/2 Cup
   • Carbs: 20g
   • Calories: 111
   • Protein: 4g
   • Fat: 1.8g
   • Fiber: 2.6g
4. Barley (Cooked) 1/2 Cup
   • Carbs: 22g
   • Calories: 96
   • Protein: 2g
   • Fat: 0.6g
   • Fiber: 3g
5. Rolled Oats 1/2 Cup
   • Carbs: 14g
   • Calories: 77
   • Protein: 3g
   • Fat: 1.5g
   • Fiber: 4g
6. Non-Starchy Vegetables (Mixed, Cooked) 1 Cup
   • Carbs: 10g (varies widely)
   • Calories: 50 (varies widely)
   • Protein: 2g (varies widely)
   • Fat: 0.2g (varies widely)
   • Fiber: 4g (varies widely)
7. Apples (Raw) 1 Medium
   • Carbs: 14g
   • Calories: 52
   • Protein: 0.3g
   • Fat: 0.2g
   • Fiber: 2.4g
8. Pears (Raw) 1 Medium
   • Carbs: 15g
   • Calories: 57
   • Protein: 0.4g
   • Fat: 0.1g
   • Fiber: 3g
9. Oranges (Raw) 1 Medium
   • Carbs: 13g
   • Calories: 62
   • Protein: 1.2g
   • Fat: 0.2g
   • Fiber: 3g
10. Berries (Mixed, Raw) 1 Cup
    • Carbs: 11g
    • Calories: 32
    • Protein: 1g
    • Fat: 0.3g
    • Fiber: 4g
11. Carrots (Cooked) 1/2 Cup
    • Carbs: 6.5g
    • Calories: 27
    • Protein: 0.6g
    • Fat: 0.1g
    • Fiber: 2.3g
12. Sweet Potato (Cooked) 1/2 Cup
    • Carbs: 20g
    • Calories: 90
    • Protein: 2g
    • Fat: 0.2g
    • Fiber: 3g
13. Yam (Cooked) 1/2 Cup
    • Carbs: 20g
    • Calories: 116
    • Protein: 1.5g
    • Fat: 0.1g
    • Fiber: 3g
14. Black Beans (Cooked) 1/2 Cup
    • Carbs: 20g
    • Calories: 114
    • Protein: 7.6g
    • Fat: 0.5g
    • Fiber: 7.5g
15. Kidney Beans (Cooked) 1/2 Cup
    • Carbs: 20g
    • Calories: 113
    • Protein: 8g
    • Fat: 0.4g
    • Fiber: 6.5g
16. Soybeans (Cooked) 1/2 Cup
    • Carbs: 10g
    • Calories: 149
    • Protein: 14g
    • Fat: 8g
    • Fiber: 6g
17. Brown Rice (Cooked) 1/2 Cup
    • Carbs: 22g
    • Calories: 108
    • Protein: 2.5g
    • Fat: 0.9g
    • Fiber: 1.8g
18. Whole Grain Pasta (Cooked) 1/2 Cup
    • Carbs: 20g
    • Calories: 100
    • Protein: 4g
    • Fat: 0.7g
    • Fiber: 3g
19. Pearled Barley (Cooked) 1/2 Cup
    • Carbs: 25g
    • Calories: 97
    • Protein: 1.8g
    • Fat: 0.4g
    • Fiber: 3g
20. Muesli (Raw) 1/2 Cup
    • Carbs: 30g
    • Calories: 150
    • Protein: 4g
    • Fat: 2g
    • Fiber: 4g

Remember to subtract the amount of fiber from the amount of carbs to update your correct carb total.

Please note, these are approximate values and can vary based on the specific variety of the food, preparation method, and brand. For accurate nutrition information, consulting the packaging of the product or a detailed nutrition database is recommended. Also, when considering a low glycemic index diet, it’s important to look at the overall glycemic load of your meal, including fiber, protein and fat, which can moderate blood sugar responses.

*AI assist with macro calculations and administrative