The sugars that your body process easily,those are the bad carbs,and they are everywhere.These carbs you need to avoid.
If you are looking for a flat belly and weight loss you need to avoid the bad carbs, things like processed white bread, sugar, desserts, and etc.
In an effort to get rid of “BAD” carbs, many people completely eliminate carbs from their diet. Don’t make that mistake.
There are actually plenty of carbohydrates out there that actually help you lose weight and keep you healthy.
You just need to choose the right sources that will leave you full and satisfied without spiking your blood sugar levels. Let’s take a look at the 4 best sources of carbs.
1. Berries & Cherries
Finding foods that supply carbs with a low GI should be your first priority. Higher GI foods cause your body to react more aggressively to carbs, spiking insulin levels and promoting fat storage. On this note, cherries score very low on the glycemic index (GI) at 22, making them one of the best berries to boost your weight loss efforts.
Other berries, such as blueberries, blackberries, and so on are also great choices. They are high in fiber and are packed with immune system boosting antioxidants making them a perfect source of healthy carbs.
Many scientists recognize the importance of berries as a natural health booster. Published articles prove their ability to fight off cancer and prevent heart disease.
2. Sprouted Grain Bread
Sprouted Grain breads are made with whole grains that have been allowed to sprout. They are more expensive, but provide a number of important health benefits.
Sprouted grain bread, like Ezekial 4:9 bread (one of the most popular brands of sprouted grain breads) is a great way to include bread in your diet without all the issues associated with white breads and even 100% whole wheat breads.
Instead, Ezekial bread is organic, sprouted, 100% whole grain flourless bread. A 2-slice serving even contains 8 grams of complete protein, and 6 grams of fiber, so don’t give up the bread.
See also: Why Ketogenic Diet is the Healthiest Diet. It Kills Cancer, Treats Depression, Migraines, and Autism
Quinoa is one of the most underappreciated carb sources you can find.
Quinoa is a gluten free grain that contains double the protein of brown rice along with greater fiber content and a lower glycemic load.
The Center for Alternative Plant and Animal Products published a study showing that quinoa is one of the best carbohydrate sources of amino acids.
Having a complete amino acid profile makes quinoa closer to a protein in nutrient value than the traditional carbs you might find in other grains.
4. Beans, Legumes, Lentils.
Beans have always been a go-to weight loss food. Researchers understand their role as a health super food and tout their benefit as a worthy source of carbohydrate and protein.
Beans are loaded with fiber, have a low glycemic index and when paired with rice offer the complete amino acid profile of a protein.
They also come in many varieties—lentils, chickpeas, red beans, kidney beans, navy beans, butter beans, limas, pintos—there are too many to mention!
-  http://www.ingentaconnect.com/content/ben/cnf/2005/00000001/00000001/art00008
-  http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2621.1977.tb14501.x/abstract
-  http://www.hort.purdue.edu/newcrop/afcm/quinoa.html
-  http://www.tandfonline.com/doi/abs/10.1080/07315724.1994.10718446