We are here to support you as we help you learn about the different types of foods with carbohydrates in them, which ones will be best for your body and what is involved in eating healthily. This blog is meant to provide up-to-date information on healthy eating and nutrition with a focus on what is going on inside the body.
Foods rich in Carbohydrates that you must eat
Carbohydrates are amongst the most misunderstood nutrients. People tend to label them as calorie-rich foods which lead to obesity. Though it is true that excess consumption of carbohydrates leads to higher fat content in the body. However, if consumed in regulated quantities, the benefits to be reaped from carbohydrates are also significant. They are considered as fuel for metabolism and are the major energy providing foods. Carbohydrates provide constant energy to the body for those involved in regular physical activity. It is a must that you include healthy carbohydrates in your diet while discontinuing the consumption of high-sugar foods and refined grains.
Brown Rice
Brown rice is loaded with complex carbs and various other nutrients such as vitamins, minerals, and fibers. It is absorbed slowly and provides sustained energy to the body. In addition to that, brown rice has a relatively low glycemic index.
Whole wheat pasta
Whole wheat pasta offers a healthy alternative to standard pasta and contains more nutrients and fiber. It provides long lasting energy and does not promote fat storage.
Oats
Oats are not only full of complex carbohydrates but also have good amounts of protein and fiber. They are a sustained energy source that will keep you going for longer amounts of time.
Whole wheat bread
Whole wheat bread is made from all three parts of the grain and is full of dietary fiber and complex carbohydrates that suppress hunger pangs. Therefore, it is a must to replace regular white bread with whole wheat multigrain bread in your diet.
Quinoa
Quinoa has the highest quantity of proteins as compared to all other grains. It is also packed with fiber, Vitamin B, and complex carbohydrates. Including Quinoa in your breakfast will keep you going for a longer time, without feeling bloated.
Low-fat yogurt
Low-fat yogurt provides you with all the goodness of regular yogurt without bloating your tummy. People who are lactose intolerant can also tolerate yogurt because of the formation of lactic acid.
Bananas
Bananas are rich in carbohydrates and potassium. Glucose offers quick energy while potassium reduces water retention in the body. Bananas have a low glycemic index. This ensures the sustained release of carbs in the body, keeping you going for longer.
Apples
Along with high amounts of carbohydrate, apples are rich in dietary fiber. Including an apple in your diet not only boosts your immunity but also helps you with losing weight as it is loaded with antioxidant flavonoids.
Starchy Vegetables
Rich in complex carbohydrates, starchy vegetables are a source of sustained energy. Ideally, growing children and sportspersons must consume vegetables like potatoes and yam for their carb content. However, people looking to lose weight must keep an eye on their portion sizes.
Legumes
Legumes such as lentils, chickpeas, and beans are naturally rich in complex carbohydrates along with healthy quantities of dietary fiber. Black beans or pinto beans must be added to your diet on a regular basis as they assist in weight loss.
Milk
Milk and other dairy products contain good amounts of healthy carbohydrates in the form of lactose, along with various other nutrients like calcium, proteins, and vitamins.
Sweet Potatoes
Sweet potato is rich with complex carbs, fibers and loads of other nutrients. They are an excellent source of carotenoids. It is ideal to consume for someone who is watching their weight, or suffering from diabetes, thanks to its high fiber content.
Berries
Berries such as blueberries and strawberries are loaded with carbohydrates. Apart from that, they also contain vitamins, minerals, and phytonutrients. Regular consumption of berries is beneficial for your body in more ways than one.
Broccoli
Broccoli is rich in various nutrients like carbohydrates, vitamin C, and sulforaphane. It helps you reduce the risk of cancer and also fight off excess fat storage.
Carbohydrates are an essential component of a healthy diet, but ensure you are eating the right kind of carbs in order to avoid storing more fat in your body since that would eventually lead to weight gain. Get in touch with a dietitian to understand what kind of carbohydrates you need to include in your diet.
Food With Carbohydrates In Them
Many modern foods are packed with excessive carbohydrates, such as starchy foods or sugary drinks. These eight foods are some of the high-carbohydrate foods that should be avoided:
- Soft Pretzel
While delicious, the soft pretzel is a nutrition-poor source of carbohydrates. One medium soft pretzel contains 80 grams of carbs. One serving offers 27% of the daily recommended serving of carbohydrates. This stadium staple should be avoided, especially by those following a low-carb diet. - Processed Cereal
A sugary bowl of cereal contains the same amount of carbs as a plate of french fries. While it may seem harmless, a bowl of cereal in the morning is a sugary, unhealthy way to start the day. - Canned Fruit
One serving of canned peaches in syrup provides 9% of the recommended serving of carbohydrates. This sugary snack would be better replaced with fresh fruit, a more healthful source of carbs. - Doughnuts
Doughnuts are a popular morning treat, but one chocolate frosted donut contains just under 30 grams of carbs. This rich treat is a nutrient-poor option for breakfast and should be avoided. - Soda
One glass of soda contains 26 grams of carbs. That may not seem like a lot, but carbs and sugars in the form of a beverage can add up quickly, as soda is one of the most common sources of empty calories. Studies show that people who drink soda are less likely to consume healthful sources of carbs and other dietary nutrition. - Potato or Corn Chips
Whether you are a fan of potato chips or corn chips, it’s good to be aware that both contain about 15 grams of carbohydrates. Chips are also high in saturated fats and, often, sodium. - Gummy Candy
Just 10 small gummy bears contain 22 grams of carbs. Treats like gummy bears can add up quickly when snacking and offer practically no nutritional value. - French Fries
One medium-sized order of fries from a popular fast-food restaurant can yield 47 grams of carbs, providing 16% of your daily recommended carbohydrates. French fries are a dish that can quickly add up when it comes to carbs.
5 Surprising Foods With More Carbs Than a Bowl of Pasta
Pasta is the pitbull of the weight loss world. Without giving it much of a chance, people immediately assume it’s a nutrient-void carb-mine. And while it may be true that refined pasta is one of the most popular high-carb foods, it does not mean that it’s the food with the highest carb count in your diet. In fact, comparatively speaking, pasta is actually not all that carb-dense. On the contrary, there are many surprising high-carb foods with significantly more carbs.
How many carbs are in pasta?
Ironically enough, many of the foods people assume are not high-carb foods actually pack more of the nutrient than an entire bowl of cooked penne pasta. (For reference, that’s 33 grams of carbs.) Don’t believe it? We’ll show you.
What are some common high-carb foods?
All of the foods below—some healthy and some not so much—have more than 33 grams of carbs per serving. If you’re trying to cut back on the nutrient or simply want to learn more about nutrition, it’s time to start taking some notes.
These 20 high-carb foods have more carbs than an entire bowl of pasta.
1
Mango
Carb count: 50 grams per fruit
If you’re trying to eat low carb, a mango may not the best choice. But if eating a well-rounded, vitamin-filled diet is your goal, reach for this tropical fruit. Just half of one packs an entire day’s worth of vitamin C, a nutrient that wards off fat-storing cortisol spikes. If mangos typically make an appearance in your daily smoothie, add a scoop of protein powder and a handful of raw oats, too. This ups your drink’s protein and fiber content and slows the digestion of the fruit’s sugars, keeping you fuller, longer.
2
Sandwich Wraps
Carb count: 35 grams per large wrap
If you typically go with wraps because you think they’re healthier than bread, you’ve got things all wrong. Not only do two slices of Ezekiel bread have about the same number of carbs as a wrap, but wraps are also far more calorie- and fat-filled than a standard sammy base. The reason: In order for the tortilla to stay flexible, manufacturers add extra fat, often in the form of soybean oil. Instead of choosing these high-carb foods, opt for a better-for-you bread.
3
Soda
Carb count: 38–50 grams per 12 fl oz
You already knew soda was filled with chemicals and sugar but did you realize that it packs more carbohydrates than an entire bowl of pasta? It’s true! A 12-ounce can of Sprite has 38 grams of carbs while a classic cola has about 39 grams (and a cream soda has 50!). For a healthier flavor-filled way to rehydrate, check out these healthy, sugar-free sodas.
4
French Fries
Carb count: 54 grams, per USDA defined restaurant serving
While most people know that potatoes are starchy, what you may not realize is that French fries are super carb-laden. These deep-fried taters pack twice as many carbs as a bowl of pasta in a standard family-style serving. (You know, the baskets you’re supposed to share, but don’t.) It gets worse: Vegetable-oil-fried foods like fries contain high levels of something called inflammatory advanced glycation end products (AGEs), which are inflammation-causing compounds that form when certain foods are cooked at high temperatures. To learn more about the dangers of inflammation, check out our exclusive report, inflammatory foods making you fat.
5
Raisins
Carb count: 34 grams per 1.5 oz small box
They may be cute, but they sure aren’t innocent. These sweet and chewy oatmeal toppers carry 34 grams of carbs—just slightly more than a cup of penne—in one tiny single-serve box.