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.
Not all the foods on this list are necessarily recommended. Many are included for comparison.
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 |
