Perfect carb sources?

[Vageta]

I'm going to change up my diet a bit next week and I want to make sure that the limited carbs I am getting are considered the best choices. I have been lax on my carb choices up to this point but I want to see what, if any, difference can be made by using only the best carbs. I am shooting for 150g of carbs per day and while I'll eat a fair amount of green veggies, what other sources would be best?

I know old fashioned oats are one of the best and I've heard yams are the superior starchy carbs. Any other choices that are considered great? Supposedly corn is good though it's more of a high calorie type vegetable and should be considered a starchy carb. Therefore you can't eat them limitlessly like you can with green veggies. I've heard apples and strawberries are very good as they have low GI ratings and are high in fiber. I've been eating strawberries and apples daily but I'm considering cutting them out depending on if I feel they're limiting my progress. I'm saying bye bye to milk as I've been going through more than a gallon a week in just protein shakes!

At any rate I'd like some opinions.

 

[Par Deus]

Legumes (beans and peas) are probably the best thing besides green vegetables -- very low GI, tons of fiber, very filling for the amount of digestable carbs you get (look on the back and subtract the dietary fiber from total carbs), even a bit of protein.

 

[Phemomena]

as far as fruit goes cherries are great and have a surprisingly low GI (i think its like 22 or something)

 

[MindGame]

oatmeal?

 

[Mr.X]

You probabaly know this, but I recommend: sweet potatoes, brown-rice, (beans if you like beans). Now, what I've experimented in the past with, is, taking fiber with my meals. In turn, I'd have 1/4 cup rice, with a 6oz chicken breast, and then I'd have some fiber supplement. This slowed down the digestion and pretained to very good results; which were way better when I compared them to the same diet without fiber consumption with every meal.

Mr.X

 

[omanaman]

fiber is very important when considering good carb sources -- i have a bowl of bran for breakfast with a protein shake and at night i eat black beans and rice -- black beans are a great source of carbs and fiber - plus no fat and a solid amount of protein

i would also consider eating fruit and any high GI carbs earlier in the day or before your workout -- they are a great source of energy but i wouldn't want them sitting in your gut overnight