What are ways people are trying to do this and stay on a clean , higher quality diet? Gluten free, and choosing foods that have a lower chance to have an allergenic or immune response?
Most of the higher quality carbs I eat are enhanced with fat and lots of it (ghee, olive oil, coconut oil) .. sweet potatoes ( orange, japenese, purple), acorn squash (w/honey), butternut squash, yucca root,
Thinking maybe a tapioca, white rice, and/or arrowroot bread/muffin? Use apple sauce to keep bread/muffins moist and just a little ghee or coconut oil? Even add cricket flour for more protein.
My ex wife ran half marathons and I used to make her "cardio" muffins.. I used to mix up the flours ( coocnut, almond, tapoica, arrowroot, or white rice flour) coconut oil for MCTs, eggs, ghee for taste, honey and/or maple syrup for sweeteners etc... etc.. They worked really well for her and caused much less GI stress then the standard bagel type stuff distance runners eat in the morning before training... Would be an interesting challenge to make them tasty and keep them lower fat. In theory, you could probably use a mix like this for pancakes and waffles too.