Healthy Carbohydrate Heirchy

I rank carbohydrates in tiers based on their overall net benefit. This takes into account nutrient density, bioavailability, anti nutrient content, digestibility & glycemic load.

Tier 1: Fruits. Berries, Citrus, Melons, Stone Fruit & all others. In that order. High in nutrients, low in glycemic load, and the most universally tolerated among most humans. Virtually no significant anti nutrients because they actually want to be eaten so humans can poop out their seeds.

Tier 2: Tubers, Bulbs & Root Vegetables. Carrots, onions, ginger, leaks, Potatoes, Yams, Etc. High nutrient density. Generally well digested among most humans. And when cooked, low in antinutrients. Only exception is "true" potatoes due to their solanine content which can contribute to pains in the joints and muscles, and are a primary trigger for arthritis. Sweet potatoes of all kinds and yams are NOT nightshades though and do not cause the same problems. So they are fine to eat.

Tier 3: Beans, nuts, seeds, legumes, lentils, quinoa, etc. High in nutrients, also high in antinutrients. Hard to digest for many people. Tend to cause auto immune symptoms. Soaking, sprouting, fermenting and cooking or roasting tends to neutralize the antinutrient content to some degree and makes them easier to digest. Many people tend to have trouble digesting these. Hence the beans fart song. Very low on glycemic load and highest in fiber. Can cause gut issues both short term and long term.

Tier 4: Whole Grains. Brown rice, oats, amaranth, barley, wheat, etc. Tend to trigger autoimmune symptoms for many people, especially gluten containing grains. Hard digestability and lowest nutrient availability out of all. Highest in antinutrients. High in glycemic load. Not even worth eating in my opinion. Soaking, sprouting, fermenting tends to decrease anti nutrients to a degree, but not enough to offset some of the gut issues these can cause. Gluten and gliadin containing grains are worst

Tier 5: Refined grains and isolated sugar in all forms. Probably don't need to even explain. The three worst problems with these are: Highest potential to create endogenous advanced glycation end products which contribute to cancer and heart disease. Highest glycemic load. Zero nutrients