Food With Lots Of Carbs


In today’s modern world, we’re constantly told that carbs are bad for us. But what if we’re wrong? What if carbs are actually good for us?

Foods with lots of carbs are the backbone of any healthy diet. They give us fuel and fiber to keep our bellies happy and healthy. They help us develop strong muscles and bones, and they even help us stay focused and alert throughout the day. But more than anything else, they’re delicious!

Here at [company name], we believe that everyone should be able to enjoy delicious food with lots of carbs without worrying about their waistline or their health. That’s why we make all our products with the highest quality ingredients and no unnecessary additives—so you can feel free to indulge in your favorite foods while still feeling good about yourself afterwards!

Food With Lots Of Carbs

Carbohydrates are a macronutrient — one of the three primary ways the body takes in energy. Carbs are starches, sugars, and fibers found in grains, vegetables, fruit, and milk products. While carbohydrates are essential to a healthy diet, they can be harmful in excess. 

Throughout the day, carbs provide energy for the central nervous system and working muscles in the body. You should consume carbohydrates in the form of fiber-rich foods like fruits, vegetables, whole grains, and nuts. Some dairy products can be a healthful, nutrient-dense source of carbs. It is recommended that you keep your added sugar intake under 25% when consuming carbs.

Why You Should Reduce Carbs

Carbs are an excellent source of energy for active individuals, but sedentary people should limit their carbohydrate intake to maintain an ideal weight. The recommended daily amount of carbs for the average adult is 130 grams, or between 45% and 65% of your total calorie intake. 

High-carb diets have been connected to a higher risk of chronic disease, decreased physical activity, and obesity. However, carbohydrate quality has been shown to play a more critical role in health than the amount of carbs. 

Carb intake from processed grains, potatoes, and added sugars may increase the risk of obesity, diabetes, cardiovascular disease, and some cancers. However, non-starchy vegetables, whole fruits, legumes, and whole-grains have been shown to be healthful.

Carb intake from processed grains, potatoes, and added sugars may increase the risk of:


Research shows that a diet of excessive carbs may cause a higher occurrence of metabolic disease. Metabolic disease, or metabolic syndrome, is a group of risk factors that contribute to heart disease and diabetes. Metabolic syndrome’s risk factors include high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol (the “good cholesterol), and belly fat. 


Research shows that a starchy, high-carb diet may lead to decreased physical activity, and, ultimately, increased weight gain. Excessive weight gain can lead to obesity.


High-carb diets from sugary and starchy sources have been shown to lead to increased weight gain. Excessive weight gain can raise the occurrence of diabetes.

Cardiovascular Disease

Diets that are high in carbohydrates — especially from high-starch and high-sugar foods — may increase the risk of cardiovascular disease in some individuals.

Foods High in Carbs

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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.

Carb-Free Alternatives

If you’re looking to lower your carb intake, here are a few healthful low-carb choices:

  •  Eggs
  •  Meat like beef, chicken, turkey, and venison
  •  Seafood
  •  Avocados
  •  Fruits like strawberries, grapefruit, apricots, and olives
  •  Vegetables and greens like mushrooms, asparagus, bell peppers, and kale
  •  Nuts like almonds, walnuts, and peanuts
  •  Dairy products like cheese, butter, and Greek yogurt
  •  Olive, coconut, or avocado oil
  •  Water, coffee, and tea
  •  Dark chocolate

 Baked goods made with almond or coconut flour

list of carbs


1 carbohydrate choice = 15 grams carbohydrate


FoodServing Size
Bagel¼ large bagel (1 oz.)
Biscuit1 biscuit (2½ inches across)
Bread, reduced-calorie, light2 slices (1½ oz.)
Cornbread1¾ inch cube (1½ oz.)
English muffin½ muffin
Hot dog or hamburger bun½ bun (¾ oz.)
Naan, chapati, or roti1 oz.
Pancake1 pancake (4 inches across, ¼ inch thick)
Pita (6 inches across)½ pita
Tortilla, corn1 small tortilla (6 inches across)
Tortilla, flour (white or whole-wheat)1 small tortilla (6 inches across) or 13 large tortilla (10 inches across)
Waffle1 waffle (4-inch square or 4 inches across)

Cereals and Grains* (Including Pasta and Rice)

FoodServing Size
Barley, couscous, millet, pasta (white or whole-wheat, all shapes and sizes), polenta,
quinoa (all colors), or rice (white, brown, and other colors and types)
13 cup
Bran cereal (twigs, buds, or flakes), shredded wheat (plain), or sugar-coated cereal½ cup
Bulgur, kasha, tabbouleh (tabouli), or wild rice½ cup
Granola cereal¼ cup
Hot cereal (oats, oatmeal, grits)½ cup
Unsweetened, ready-to-eat cereal¾ cup

*Serving sizes for all grains and pasta measure cooked foods.

Starchy Vegetables*

FoodServing Size
Cassava, dasheen, or plantain13 cup
Corn, green peas, mixed vegetables, or parsnips½ cup
Marinara, pasta, or spaghetti sauce½ cup
Mixed vegetables (with corn or peas)1 cup
Potato, baked with skin¼ large (3 oz.)
Potato, French-fried (oven-baked)1 cup (2 oz.)
Potato, mashed with milk and fat½ cup
Squash, winter (acorn, butternut)1 cup
Yam or sweet potato, plain½ cup (3½ oz.)

*Serving sizes for all starchy vegetable measure cooked vegetables.

Crackers and Snacks

FoodServing Size
Crackers, animal8 crackers
Crackers, graham3 crackers (2½ inch squares)
Crackers, saltine or round butter-type6 crackers
Granola or snack bar1 bar (¾ oz.)
Popcorn3 cups, popped
Pretzels¾ oz.
Rice cakes2 cakes (4 inches across)
Snack chips, baked (potato, pita)About 8 chips (¾ oz.)
Snack chips, regular (tortilla, potato)About 13 chips (1 oz.)

Beans and Lentils

FoodServing Size
Baked Beans13 cup
Beans (black, garbanzo, kidney, lima, navy, pinto, white),
lentils (any color), or peas (black-eyed and split), cooked or canned,
drained and rinsed
½ cup

1 carbohydrate choice = 15 grams carbohydrate
NOTE: the weights listed include skin, core, and seeds.

FoodServing Size
Applesauce, unsweetened½ cup
Banana1 extra-small banana, about 4-inches long (4 oz.)
Blueberries¾ cup
Dried fruits (blueberries, cherries, cranberries, mixed fruit, raisins)2 Tbsp.
Fruit, canned½ cup
Fruit, whole, small (apple)1 small fruit (4 oz.)
Fruit, whole, medium (nectarine, orange, pear, tangerine)1 medium fruit (6 oz.)
Fruit juice, unsweetened½ cup
Grapes17 small grapes (3 oz.)
Melon, diced1 cup
Strawberries, whole1¼ cup

Milk and Milk Substitutes
1 carbohydrate choice = 12 grams carbohydrate

FoodServing Size
Milk (nonfat, 1%, 2%, whole)1 cup
Rice drink, plain, fat-free1 cup
Yogurt (including Greek), plain or sweetened with an artificial sweetener*23 cup (6 oz.)

*Yogurt is highly variable in carbohydrate content, so check the food label to be sure.

Non-starchy Vegetables
1 serving = 5 grams carbohydrate

FoodServing Size
Vegetables, cooked½ cup
Vegetables, raw1 cup
Vegetable juice½ cup

Non-starchy vegetables include asparagus, beets, broccoli, carrots, cauliflower, eggplant, green beans, greens, (collard, dandelion, mustard, purslane, turnip), mushrooms, onions, pea pods, peppers, spinach, squash (summer, crookneck, zucchini), and tomatoes. Some vegetables, such as salad green (lettuce, romaine, spinach, and arugula), have so little carbohydrate that they are considered free foods.

Sweets and Desserts

1 carbohydrate choice = 15 grams carbohydrate

FoodServing Size
Brownie, small, unfrosted1 ¼-inch square, 78-inch high (about 1 oz.)
Cake, unfrosted2-inch square (about 1 oz.)
Candy, hard3 pieces
Ice cream, regular½ cup
Pudding, sugar-free or sugar-and fat-free (made with fat-free milk)½ cup
Sandwich cookie with crème filling2 small cookies (about ¾ oz.)

2 carbohydrate choice = 30 grams carbohydrate

FoodServing Size
Candy, chocolate, dark or milk1¾ oz.
Cupcake, frosted1 small cupcake (about 1¾ oz.)
Doughnut, yeast-type, glazed1 doughnut, 3¾ inches across (2 oz.)

3 carbohydrate choices = 45 carbohydrate

FoodServing Size
Flan23 cup
Fruit cobbler½ cup (3½ oz.)
Fruit pie, commercially prepared with two crusts16 of 8-inch pie

Combination Foods

1 carbohydrate choice = 15 grams carbohydrate

FoodServing Size
Soup (tomato, cream, broth-types)1 cup (8 oz.)
Stew (beef/other meats and vegetables)1 cup (8 oz.)

2 carbohydrate choices = 30 grams carbohydrate

FoodServing Size
Casserole-type entrees (tuna noodle, lasagna, spaghetti and meatballs,
chili with beans, macaroni and cheese)
1 cup (8 oz.)
Pizza, thin crust¼ of 12-inch pizza (5 oz.)
Potato or macaroni/pasta salad½ cup

3 carbohydrate choices – 45 grams carbohydrate

FoodServing Size
Burrito (beef and bean)1 burrito (5 oz.)
Dinner-type healthy frozen meal (includes dessert and is usually less than 400 calories)1 meal (about 9-12 oz.)

Fast Foods

1 carbohydrate choice = 15 grams carbohydrate

FoodServing Size
Chicken breast, breaded and fried1 chicken breast (about 7 oz. with bone and skin)
Chicken nuggets or tenders6 pieces (about 3½ oz.)
Meat, fish, or poultry stir-fried with vegetables1 cup (about 6 oz.)
Egg roll, meat1 egg roll (about 3 oz.)
Taco, crisp, with meat and cheese1 small taco (about 3 oz.)

2 carbohydrate choices = 30 grams carbohydrate

FoodServing Size
Breakfast sandwich, biscuit or English muffin variety (with egg, meat, and cheese)1 sandwich
Hamburger, regular1 burger (3½ oz.) with bun
Noodles and vegetables in sauce (chow mein, lo mein)1 cup

3 carbohydrate choices = 45 grams carbohydrate

FoodServing Size
Chicken sandwich, grilled (with lettuce, tomato, spread)1 sandwich (about 7½ oz.)
French fries1 medium order (about 5 oz.)
Submarine sandwich1 6-inch sub

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