What are clean carbs?
Clean Carbs or complex carbs are carbohydrate foods in their most natural and unrefined form. They are brimming with all sorts of good-for-you stuff such as antioxidants, fiber, vitamins, and phytochemicals. Vegetables, fruits, beans, potatoes, peas, and whole grains like oatmeal, amaranth, quinoa, and brown rice are all clean carbs that you definitely do not want to avoid.
Aside from being nutrient-dense, clean carbs possess a synergistic set of anti-aging and weight-reducing properties. The research found that the slimmest people actually ate clean carbs. Clean carbs can help sustain energy for longer because they break down slower in the body. So, rather than giving your body a sudden rush of sugar, your blood level remains stable.
Good carbs versus bad carbs
Not all carbohydrates are created equal. “Good carbs” or “whole or unrefined” are clean carbs. These carbs are unprocessed and contain natural fiber. “Bad carbs” are in their refined form and are commonly found in processed foods like dairy, chocolate, cake, and chips. They’re low in fiber and are quickly digested in the body, causing a sudden sugar rush and a spike in the blood sugar level.
Carbohydrates in phase 3 of the HCG Diet
Phase 3 of the HCG Injections Diet is the maintenance phase. Here, you gradually increase your calorie intake and start incorporating foods back into your diet, including carbohydrates. However, when you say carbohydrate, you do not just eat any carbs-rich foods that you can grab. Carb options allowed during this phase are non-starchy clean carbs. Starchy clean carbs include corn, potatoes, and beans, while non-starchy types include leafy greens, vegetables, and fruits. The key distinction between the two lies in their total starch and calorie content.
Non-starchy clean carb options for phase 3
- Leafy greens: Non-starchy leafy greens include spinach, celery, lettuce, kale, collards, and chard. 100 grams of leafy greens contains approximately 3.6 grams of clean carbohydrates. Leafy greens are excellent sources of B vitamins and magnesium, which help reduce anxiety and stress. You can have them as a side dish to fish or chicken.
- Cauliflower: Cauliflower is a great veggie for the HCG diet. This veggie is so low in calories but very filling. It’s incredibly versatile too. Use it to substitute high-carb foods like potato and rice. Cauliflower’s fiber content slows digestion and helps you feel fuller for longer. 100 grams of cauliflower has 5 grams of carb.
- Broccoli: Broccoli is a good carb with high fiber content. Because of its fiber content, broccoli is a perfect veggie for weight loss. It’s highly recommended even in the very low-calorie phase. 100 grams of broccoli has 7 grams of clean non-starchy carbs.
- Asparagus: Asparagus is definitely HCG diet friendly like all other leafy greens. 100 grams of asparagus contains 3.9 grams of carbohydrate. It’s low in calories and a great source of nutrients like vitamins A, C, and K, folate, and fiber.
- Fruits: Fruits like apples, berries, oranges, lemon, grapefruits, peaches, cherries, and pears are classified as non-starchy fruits. 100 grams of berries contain 14 grams of carbohydrates while 100 grams of apple has around 14 grams of carbs.