Good and Bad Carbs for ADHD and Brain Health

Healthy Carbs 

- Aim for each meal to have 15g or less of Net carbs. 

- A total of 45 g or less of Net carbs per day

Include limited carbs and a generous amount of fiber each day:

- one 1/2 serving of a fruit specific to encouraging healthy gut flora

- no more than two 1/4 - 1/2 servings of beans, legumes, potatoes, & gluten-free grains 

- Unlimited veggies and veggies high in prebiotic fiber

- Aim for each meal to have 15g or less of Net carbs. 

- A total of 45 g or less of Net carbs per day

Healthy fruit: a 1/2 serving of fruit per day

-blueberries

-blackberries

-raspberries

-cranberries 

-very green bananas

-avocados

Use sparingly in recipes or as a topping:

-Non-caloric or minimally-caloric Sweeteners and Chocolate

-Natural Stevia

-Dark Chocolate that is at least 70% cocao

- Raw cows milk, Half and Half, and Cream due to lactose, casein Beta A1, and whey.  Fermented strained homemade yogurt removes almost all of the lactose, casein, and whey. 

- Beans, the exception is hummus made from chickpeas 

- Gluten-free grains:

    amaranth

    buckwheat

    Brown rice

    Wild rice

    Sorgum

    millet

    teff

    Gluten-free Oats

Unhealthy Carbs 

Avoid all forms of sugar and fructose:

corn syrup

high fructose corn syrup

cane juice

crystaline fructose

fructose

sucrose

malt

maltose

maltodextrin

dextrose

beet sugar

turbonato sugar

invert sugar

aspartame

cyclamate

saccharine

sucralose

lactose, use sparingly 

Avoid high-sugar fruits:

- apricots

- mangos

- melons

- ripe bananas

- papaya

- prunes

- pineapple