Foods rich in Carbohydrates – High Carbohydrate food
Carbohydrates are the most important source of energy. It is mainly provided through the plant foods. Here is a list of high carbohydrate foods, which you can include in your diets to get numerous health benefits.
Carbohydrates are needed as a primary source of energy. There are three major types of carbohydrates such as simple carbohydrates, complex carbohydrates or starch and dietary fibers. Simple carbohydrates are found in milk, fruits and sugar, while complex carbohydrates or starches are found in grains or cereals such as rice, barley, oat, buckwheat, millet and rye, and in some root vegetables including parsnips and potatoes. A high intake of complex carbohydrates offers several health benefits. It is advised that a healthy diet should contain plenty of starchy foods. The unrefined carbohydrates such as brown rice or whole-grain bread are beneficial for health, as they are rich sources of vitamin B and essential dietary fibers.
Benefits of High Carbohydrate Foods
High carbohydrate foods are known to offer a number of health benefits. The resistant starches that are naturally found in foods such as green bananas, navy beans and whole-grain bread are beneficial for colon health. They also contribute in lowering the blood cholesterol levels and excess body weight. High carbohydrate foods act as body’s fuel and improve muscle contractions and several physiological functions. They make you to feel energetic, enthusiastic and full of vigor. An inadequate carbohydrate intake can give rise to impaired central nervous system function. The complex carbohydrates are high-fiber foods, which help improve digestion, stabilize blood sugar and maintain the energy levels.
List of High Carbohydrate Foods
- A list of high carbohydrate foods includes mainly cereals, grains and bread such as bagel, white bread, whole wheat bread, white, rice, barley, oatmeal, spaghetti, pasta, muffins, etc. Some of the fruits such as apricot, dates, blueberry, banana, fig, grapes, apple, orange, pear, pineapple, strawberry, watermelon and raisins also contain the high amounts of carbohydrates.
- A list of high carbohydrate foods includes some beans, which contain a higher percentage of complex carbohydrates and more nutrients. The beans such as chickpeas, white beans, black eye peas, refried beans, garbanzo beans and navy beans are rich in complex carbohydrates. Some of the root vegetables such as potato, sweet potato, carrot and corn contain a high quantity of carbohydrates.
- Dairy products are known for rich fat and protein contents. However, some of the dairy products such as nonfat milk, low fat, plain yogurt, chocolate milk and skimmed milk are included in the list of high carbohydrate foods. All types of chocolates, candies, cookies, pastries also contain high amounts of carbohydrates.
- Foods containing simple carbohydrates include table sugar, candy, cake, corn syrup, fruit juice, bread and pasta made from white flour and most packaged cereals.
- Foods containing the high amounts of complex carbohydrates are bran, oatmeal, maize, barley, buckwheat, cornmeal, pasta, macaroni, spaghetti, potato, brown rice, shredded wheat, bagel, wholegrain cereals, corn, peas, muesli, yam, beans and lentils.
High carbohydrate foods provides adequate nutrition with vitamins, minerals and fibers that are essential for physical fitness and overall health.
Carbohydrates, which are an important part of a well-balanced diet, break down into sugars that your body then converts into energy. Carbohydrates have long been split into two groups: simple and complex. Simple carbohydrates are those composed mainly of simple sugars that are easy for the body to break down while complex carbohydrates contain linked sugars and take longer to digest. Although sugary, processed foods are often high in carbohydrates, The Harvard School of Public Health recommends that you meet your body’s needs for carbohydrates by eating more nutritious foods.
A mere cup brown rice contains 38mg of carbohydrates per serving and is classified by the U.S. Department of Agriculture as a whole grain. Whole grains don’t undergo any refining or processing that subsequently destroys their natural nutrients. Not only does brown rice provide your body with plenty of energy-boosting carbohydrates, it’s also a high-fiber food, and as such, contributes to your digestive health.
If you’re an athlete, carbohydrates are a crucial part of your diet. Early in your workout or training session, carbohydrates provide approximately 40 to 50 percent of your energy. Fortunately, you can find quick carbohydrates–and refreshment–in a glass of apple juice. One 8 oz. glass of apple juice contains 30g of carbohydrates, which is the the same amount found in a small baked potato.
You may be surprised to learn that a sweet and nutritious snack of raisins is also rich in carbohydrates. Each ? cup of raisins you eat provides your body with 45g grams of carbohydrates. Raisins offer an added benefit as they’re a versatile food that you can easily work into most meals. When adding carbohydrates to your diet, consider using raisins in salads, cookies, trail mix and baked desserts.
Pasta is rich in carbohydrates and makes a high-energy and satisfying meal. Three cups of spaghetti, for example, provide your body with 97g of carbohydrates. Increase the health benefits of your high-carbohydrate meal by buying whole-wheat pasta that’s been enriched with vitamin B and iron. For those allergic to wheat products, pastas made from corn, soybeans and rice are also available. The carbohydrate content of these pastas, however, may differ.
Having a medium-sized banana with your breakfast or as a snack adds an additional 26g of carbohydrates to your daily diet. Bananas are also a rich source of potassium, vitamin B6, vitamin C and fiber. You can use bananas to add additional carbohydrates to your diet by adding them to cereals, fruit salads, yogurt or milkshakes.
Foods rich in Carbohydrates – High Carbohydrate food
|Food||Serving Size||Carbohydrates (grams) per serving|
|Bread, cereal, grains
|barley, pearled, uncooked||1 cup||158|
|breakfast cereal (hot)||1 cup||18-31|
|breakfast cereal (cold)||1 ounce||18-24|
|rice, uncooked||1 cup||41-50|
|spaghetti, cooked firm||1 cup||39|
|apricot, nectar||1 cup||36|
|banana, sliced||1 cup||35|
|blueberries, raw||1 cup||20|
|dates, pitted, whole,||10||61|
|grapefruit juice||1 cup||72|
|beans (dry), cooked||1 cup||31-49|
|refined beans, canned||1 cup||51|
|carrots, cooked||1 cup||16|
|corn, kernels||1 cup||34|
|jerusalem artichoke, raw, sliced||1 cup||26|
|milk, dried - nonfat||1 cup||35|
|yogurt, lowfat - plain||1 cup||16|
|yoghurt, nonfat||1 cup||17|
Good sources of soluble fiber include:
- Oat bran (although many commercial oat bran muffins and waffles actually have little fiber)
- Beans and legumes
- Sweet potatoes
- Rice bran
- Citrus fruits
Good sources of non-soluble fiber include:
- Whole-wheat breads
- Wheat cereal
- Wheat bran
- Rice (except for white rice)
- Brussels sprouts
- Fruits and vegetables with skin
Carbohydrate Counting for People With Diabetes
The three main nutrients–protein, carbohydrate and fat–affect blood sugar differently. Because carbohydrates contain both sugar and starch, they have the biggest impact on blood sugar. All of the carbohydrate you eat gets changed into blood glucose within five minutes to three hours after the food is eaten. For people with diabetes, knowing carbohydrates’ effect on blood sugar is important for good health.
How much carbohydrate you eat (whether it’s sugar or starch) will determine your blood sugar level after a meal or a snack, so keeping track of your carbohydrate intake is important. Many people with diabetes have maintained good blood sugar control with a technique called carbohydrate counting. Carbohydrate counting not only contributes to better blood sugar control, it also provides more variety in food choices for Carbohydrate.
High Carbohydrate food - Source: Nutritive value of foods (Washington, D.C.:U.S. Department of Agriculture)
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