This document recommends carb-dense whole foods like fruits, whole grains, potatoes, and ancient grains to include in one's diet. It lists apples, berries, oats, quinoa, amaranth, brown rice, whole grain bread, whole wheat pasta, sweet potatoes, buckwheat, barley and farro as options that are rich in complex carbohydrates.

1. Recommend Carb Dense Foods
• Fruits (Apples, Strawberries, Raspberries,
Blueberries, oranges)
• Oats
• Quinoa
• Amaranth
• Rice (Brown or Wild)
• Whole Grain Bread
• Whole Wheat Past
• Potatoes (sweet or white)
• Buckwheat
• Barley
• Farro