5 staples: high carb green light foods I eat every day

I love to be active. Movement is a fundamental part of my identity that brings me joy and serves as an healing mechanism, often more for the mind than for the body. By “movement”, I mean everything from yoga to running to weightlifting to just walking, or anything that doesn’t involve a chair or a couch, essentially.

I also love to challenge my mind coding, studying and reading.

Moving and being mentally engaged requires plenty of energy. I find that plants and “green light foods” provide more than enough energy to fuel every kind of exertion, from the lighter yin-yoga to the longest run to the most intense morning of studying. All of that, while I master my type-1 diabetes, keep my blood glucose in range and optimise my insulin sensitivity.

Eat “green light”: prioritise whole carbohydrates.

By green light foods, I specifically refer to plant based, whole carbohydrates. High fats and proteins intake is not my target because they’re the root of insulin resistance - the reason why you should stay away from Keto diets.

The list of green light foods that are good for diabetes is long and extensive, but these are the main one (or main categories, rather!) in my “Essentials” kit, the ones that allow me to perform better, recover properly and stay sharp with my mind.

1. Fruits.

   More specifically bananas, which I love because non-soluble fiber is lighter on the digestion than, say, apples. Not to mention that they’re packed with potassium, which makes them a great post-workout snack.
   I also love apples and berries of all kinds, one of nature’s superfoods packed with micronutrients and antioxidants.
   When I need quick energy without ingesting too much volume, to fuel a long run or to get out of some hypoglycaemia, I go for dates.
   (P.S. I have recently discovered steamed apples. Try that out with lemon squeeze and cinnamon, and thank me later!)

2. Legumes.

   I don’t have a favorite here. Lentils, beans or peas are all good, but I have to admit that I often lean towards chickpeas.
   Overall, they’re amazing to keep an earthy gut and a great source of proteins.
   I usually combine them with whole grains (mainly rice and buckwheat) or starches like potatoes, a mix that pretty much ticks all the boxes in terms of protein intake. Alternatively, I just toss them into a bowl with leafy greens and other crucial greens, which I randomly pick from the daily dozen of cruciferous vegetables.
   I don’t follow a specific rule for assembling the meals other than having as many colors as possible. In other words, my only goal is to eat the rainbow.

3. Greens and vegetables.

   As mentioned above, I usually get them in a bowl with some legumes. I don’t mind having them plain, on their own, without any dressing either. I love kale, carrots, broccoli and Brussels sprouts.
   Overall, I tend to prioritise dark leafy greens (the darker, the better), and vegetables of different colours, for a good variety of antioxidants and to maintain a bulletproof gut health.

4. Flaxseeds and chia seeds.

   My “diet” revolves around carbohydrates, with a low intake of fats and proteins, which cause insulin resistance. I don’t use oils nor any other processed source of fats. I just make sure I get enough of the essential ones that are needed for the body to thrive. For that reason, I keep an eye on my omega-3 intake, securing a few tablespoons of flaxseeds, chia seeds or mixed nuts a day (all of which contain plenty of protein, opposite to the total emptiness of calories coming from oils).

A special mention to potatoes, the fifth food, is due here. More than a mention, this is probably more of a love statement.
While demonised because “they spike blood glucose”, a myth that has been well debunked by experts, I just love potatoes because they are extremely easy on the digestion, cheap, crazy nutritious and they fill me up quickly. Just like bananas, they replenish my glycogen stores without troubling my digestion, which makes them a great staple to fuel any kind of long endurance training, for instance. They surely are versatile, but I often eat them alone because they are perfect as they are (🥔❤️).

Why green light foods?

As you can see, my diet is strongly revolves around carbohydrates-rich foods such as fruits, grains, legumes, and potatoes. Despite my type-1 diabetes, and despite the common sayings and myths that carbohydrates are bad, especially for diabetics, that they makes us fat, and so on, eating this way for the past seven years has kept me lean, enable me to sustain intense physical activities, and to perform well mentally.

No surprises here, since humans evolved and thrived thanks to starches and carbohydrates.

Most of all, I eat this way because it is affordable, extremely simple and sustainable. Green light foods are just good for you, period.

These foods are all great because their impact on the blood glucose level is minimal - as long as the diet is not high in fat.
I never experience such things as energy crashes and after-meal slumps in energy, which are the consequence of the spike in blood glucose that comes with refined foods (white bread, for instance). The lower fat and protein intake ensures the stability of my blood glucose because there is no delayed rise in blood sugar levels caused by the insulin resistance that these macronutrients generate.

Whole and plant based carbohydrates for the win?

To conclude, I eat around 3000 kcal a day (450g of carbohydrates, 100g of protein and around 30g of fats). My physical and mental energy requirements are met by a diet that is rich and varied in nutrients, also essential for an happy gut (which means: a happy Giovanni).

Although being lean was never a specific target of mine, I have no problems at all keeping my body where I like it to be, lean and agile.

And yes, eating whole foods means I can eat A LOT without impacting the weight, the performance and the mental focus.
My body jumps with excitement because it is able to convert clean fuel into clean energy! Most importantly, I love what I eat - even a plain potato - and I am full of joy after every meal.

What is your experience with food and recovery? Do you feel the way you eat is serving you?