Carbohydrates are a large part of nearly every human diet. Carbohydrates provide the vital source of energy for a variety of bodily functions, such as immunity, fertilization and human development. However, excess carbohydrates are turned into fat. Then do you know the foods high in carbs? Watch out for these foods so that you don't consume too much if you are on a diet.
High Carb Foods
|
Foods |
Description |
|---|---|
|
Fructose & granulated sugar
|
This is an example of a nearly 100% carbohydrates that has almost no fat, protein, minerals or vitamins. Try to avoid these as they are considered empty calories or fast carbs because they are metabolized into sugar rapidly and burn off quickly. |
|
Pizzas |
The amount of carbohydrate varies greatly depending on the thickness of the crust, whether it's whole wheat or white crust and on all the toppings used to create the pizza. The carb content tends to be 22-30%. |
|
Potatoes |
Everybody loves a potato but even the "healthy baked potato" is loaded with carbohydrates. Hash browns are 35% carbohydrate and French fries are 27%. A baked potato is 21% carbs, which translates into 36 g of carbohydrate in a medium-size potato. Many people fail to realize just how high in carbs potatoes really are. |
|
Cakes and cookies |
Don't let the low carb low fat label fool you. Cookies and cakes are always on the list of high carb foods. The flower used in baking is nearly 80% carbohydrate that pushes the carbohydrate content in cookies and cakes well into the 80% range or higher. |
|
Jams and preserves |
The majority of these are fruit-based and contain a substantial proportion of carbohydrates. 64-68% is an average for carbs and the thicker jams contain less water and are higher in carbohydrate content. |
|
Sauces, sweet pickles, and salad dressings |
The average for this group is around 35% carbs. Sauces, low-fat dressings and salad dressings are sweetened, which increases the carbohydrate content. |
|
Sugary cereals |
Breakfast cereals are notorious for their extremely high carbohydrate content, so don't miss this one when talking about high carb foods. Many of these are packed with extra sugar even though their claim to be "healthy". The carbohydrate content frequently reaches 90 to 93%. A healthy alternative is oatmeal or rye cereal. These have only about 10% carbohydrates that are rich in vitamins and slow burning. |
|
Hard candies |
Hard candies are nearly 100% carbohydrates and have little nutritional value. The manufacturing process simply takes refined carbohydrates and sugars and packs them into a pretty shiny candy. Try to avoid eating these altogether. |
|
Crackers and snacks |
Even low-fat crackers are easily 80% carbohydrate. The majority of these snacks are high in carbohydrate content that makes them tasty and hard to resist. |
|
Apples and bananas |
Bananas contain the highest amount of sugar of all the fruits. They are nearly 24 g of carbohydrates but are high in fiber and potassium. A single apple contains 21 g of carbohydrates. |
|
Soda |
Soda contains no nutritional value. One can contains at least 36 grams of carbohydrates and causes your blood sugar to spike rapidly. Avoid drinking soda due to the carbonic acid that is damaging to the teeth and can irritate the stomach. |
|
Bread and pasta |
Quinoa or buckwheat are the best choices for pasta. Measure your portions carefully so you do not overeat. Even whole-grain pastas and breads contain carbohydrate. A single slice of whole-grain bread contains 20 g of carbohydrates. To cut down on carbs, try alternatives such as seaweed wrap or a large Swiss chard leaf. |
Carb Content in Common High Carb Foods
|
Breads |
Serving |
Carb content (g) |
|
Bagel |
One single; plain |
60 |
|
Peter bread |
One large pita |
30-45 |
|
Croissant |
1 medium size |
25 |
|
Pancake |
Average size 6" |
30 |
|
Muffin |
1 whole |
30 |
|
Cereals and grains |
Serving |
Carb content (g) |
|
Cooked pasta |
One cup |
45 |
|
Cooked rice |
One cup |
45 |
|
Vegetables |
Serving |
Carb content (g) |
|
Cooked sweet potatoes |
10 ounces; baked |
60 |
|
Corn on the cob |
6 inch piece |
30 |
|
Fruits and dried fruits |
Serving |
Carb content (g) |
|
Raisins |
½ cup |
45 |
|
Dried apricots |
¼ cup |
28 |
|
Pears |
6 ounces |
20 |
|
Pineapples |
1 diced cup |
20 |
|
Dairy products |
Serving |
Carb content (g) |
|
Food flavored yogurt |
One serving |
28 |
|
Plain rice milk |
One cup |
20 |
|
Beans |
Serving |
Carb content (g) |
|
Garbanzo beans |
½ cup |
30 |
|
Lentils |
½ cup |
20 |
|
Snacks |
Serving |
Carb content (g) |
|
French fries |
One large |
60 |
|
Granola |
½ cup |
45 |
|
Pizza |
Large slice |
75 |