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Non-Grain Carbohydrate Sources (per 100g):
1. Dates (dried): ~75g carbs (66g sugars, 8g fiber)
2. Raisins/Dried fruit: ~79g carbs (59g sugars, 3-5g fiber)
3. Dried Chickpeas: ~63g carbs (11g sugars, 12g fiber, 27g starch)
4. Many Dried Lentils: ~60g carbs (2g sugars, 11g fiber, 35g starch)
5. Cassava/Yuca (raw): ~38g carbs (1.7g sugars, 2g fiber, 28g starch)
6. Dried Kidney Beans: ~60g carbs (2g sugars, 15g fiber, 30g starch)
7. Plantains (raw): ~32g carbs (15g sugars, 2.3g fiber, 5g starch)
8. Bananas: ~23g carbs (12g sugars, 2.6g fiber, 5g starch)
9. Sweet Potatoes: ~20g carbs (4.2g sugars, 3g fiber, 12.7g starch)
10. Taro Root: ~26g carbs (0.4g sugars, 4g fiber, 18g starch)
For GAPS Diets:
– Legumes provide the best carbohydrate profile for insulin resistance protocols—high fibrr, high protein, low glycemic impact, and rich in resistant starch when cooked and cooled.
– Dried fruits are essentially concentrated sugar bombs despite being “natural”—problematic for insulin-resistant individuals.
For your 90-Day Programs, legumes would be the most metabolically favourable carbohydrate source, particularly when prepared traditionally (soaked, fermented or sprouted) to reduce anti-nutrients and support gut health—aligning perfectly with both GAPS protocol principles and Ayurvedic food preparation wisdom.