Carbohydrate selection cannot occur without a fundamental understanding of the GLYCEMIC INDEX/GLYCEMIC LOAD(See this reference for more thorough explanation and examples )
Optimal carb choices are low glycemic(AKA “slow” carbs). The goal is to minimize our bodies secretion of insulin in response to rising blood sugar (and yes, protein also causes insulin release)
Raw vegetables. By far the best source. Find a way to get as many as possible into your diet. You cannot eat too many (organic) vegetables. The greener and leafier, the better. Collards, kale, spinach, broccoli are excellent choices. The Veggie Smoothie is a fabulous choice but, as mentioned, takes some time to get used to.
Beans - Lentils are best followed by black beans. All are great sources of “slow carbs”, fiber, and protein. This includes hummus
Fruits - Limit quantity as they are high in sugar. Pay attention to glycemic index and fructose content. Grapefruit, berries, cherries are the best choices.
Sprouted grain products - eg.”Ezekial” bread, pasta, and cereal. “Go Raw” products such as granola, food/energy bars
Quinoa - A great substitute for white rice or pasta. Contains high quality protein
Whole oats (not instant)
Brown Rice - Avoid white rice