What are the foods rich in carbohydrates

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What are the foods rich in carbohydrates

Carbohydrates

Carbohydrates are one of the main food (carbs in figs) groups necessary for human nutrition and health, along with protein and fats. Carbohydrates are found in many healthy and unhealthy foods, and there are many forms that are more common and abundant; Sugars, fiber , starches, and foods rich in carbohydrates are an important part of a healthy diet. They provide the body with glucose sugar, which the body converts into energy to support bodily functions and physical activities.

Known carbohydrates as: compounds neutral charge, consisting of carbon, oxygen, hydrogen, one of the three main types of nutrients that supply the body with energy, and there are two types: simple carbohydrates, such as sugars, complex carbohydrates, Kalolaav, and carbohydrates, where the body most of the breaks sugars , Starches , and converts them into glucose ; It is a simple sugar that the body uses; To nourish cells, it is worth noting that complex carbohydrates come from plant sources, and eating them from these sources as an alternative to saturated fats can help reduce cholesterol in the blood.

Types of carbohydrates

Carbohydrates are generally classified into two types, and we mention them in the following:

• Simple carbohydrates: They are small molecules made of monosaccharides, such as: glucose , fructose, and galactose, or from monosaccharides linked together. Which are called disaccharides, such as: lactose, sucrose, and maltose, and it should be noted that simple carbohydrates are easy to digest and absorb, and then the enzymes convert them to monosaccharides such as glucose; It is a sugar that the body and the brain use to obtain energy by passing through the walls of the intestine into the bloodstream, and it is worth noting that eating foods rich in added sugar may contribute to weight gain. As the sugar that the body does not use is stored in the form of fat, and examples of simple carbohydrate sources are: dairy products, some vegetables, grains, and fruits, including dried fruits and unsweetened fruit juice, among others. 

• Complex carbohydrates: They are considered oligosaccharide or polysaccharide, which are long and complex chains of simple sugar molecules. Some types of these carbohydrates are a source of fiber, vitamins, and minerals, and thus they take longer to process Digestion compared to simple carbohydrates, which makes their impact on blood sugar levels less, meaning that it does not cause blood sugar levels to rise rapidly. Examples of complex carbohydrate sources are: whole grains, starchy and non-starchy vegetables, legumes, and others.

Where are the carbohydrates found in food

Carbohydrates are almost found in many foods, and the foods high in carbohydrates are mentioned below:

Grains and seeds

• Bread and grains: Bread is a rich source of carbohydrates, whether from whole grains or refined flour, and most grains are high in carbohydrates and therefore it should be consumed in moderation when following a diet low in carbohydrates, and it should be noted that the carbohydrate content of bread varies according to the ingredients and sizes ; For example, one slice of white bread contains 14 grams of carbohydrates and one gram of fiber, while one slice of whole-wheat bread contains 17 grams of carbohydrates and two grams of fiber.  

• Brown rice: which is one of the common dishes, and it is a healthy alternative to white rice, and it is rich in antioxidants, and it should be noted that one cup of cooked brown rice contains 36 grams of carbohydrates. 

• Quinoa: Quinoa is a seed prepared and eaten like a grain, and it is a rich source of carbohydrates. A cup of quinoa contains approximately 13% of the daily amount of carbohydrates,  in addition to that it is rich in many minerals and plant compounds that improve blood sugar control, protein, and fiber as well. Which helps to feel full, which may contribute to weight loss, and it is worth noting that quinoa is considered gluten - free , and therefore it can be an alternative to wheat for people who follow a gluten-free diet.  

• Oats: Half a cup of dry oats contains 27 grams of carbohydrates, and a cup of oatmeal contains 9% of the daily amount of carbohydrates, and it should be noted that oats can be prepared in various ways, whether by steam or otherwise, and it is available in many types.

Legumes

• Lentils: Which is a common legume, and it is a rich source of protein and carbohydrates. As one cup of boiled lentils provides 39.86 grams of carbohydrates, 17.86 grams of protein and 15.6 grams of fiber, and lentils also contain a high percentage of potassium, phosphorous, calcium, and folate. 

• Chickpeas: Carbohydrates make up 27.4% of chickpeas, while fiber makes up approximately 8% of it. It is considered one of the good sources of vegetable protein, and it contains many vitamins and minerals, such as: iron , phosphorous, and B vitamins. Eating chickpeas promotes heart health, the digestive system, and is associated with reducing the risk of cancer. 

• Beans: Carbohydrates make up approximately 22.8% of the beans, which are in the form of starch and fibers, and beans are also a source rich in protein, and many vitamins, minerals, and antioxidants, such as: anthocyanin  and isoflavones . Kidney beans are associated with many health benefits, such as; Improving blood sugar control, reducing the risk of colon cancer , and it should be noted that eating beans raw or undercooked may be harmful.  

• Peas: They are sold in small, dry packages that are green in color and are rich in carbohydrates. Half a cup of cooked green peas contains 12 grams of carbohydrates, and according to the American Dietary Guidelines, peas are classified as starchy vegetables, whether fresh or frozen. 

Vegetables rich in carbohydrates

• Potato: Carbohydrates are the main component of potatoes. Where a quantity of 100 grams of boiled potatoes with the skin provides about 20.1 grams of carbohydrates, and also contains high amounts of water, moderate protein and fiber, and is also free of fat. 

• Sweet potato: A quantity of 100 grams of sweet potato provides about 20.1 grams of carbohydrates and 86 calories, and it is worth noting that there are more than 400 strains of sweet potatoes grown around the world, as some parts of it such as the leaves, stems and tubers are used in the manufacture of food, medicine, and animal nutrition .  

• Beetroot: It is a root vegetable, also known as beet, and it contains essential nutrients, including carbohydrates; Raw or cooked beetroot contains 8-10% of carbohydrates, and although eating it raw is delicious, cooking it and making pickles from it is more common.  

• Corn: which is a widespread vegetable, which is used in many dishes, such as; Salads, etc., and 100 grams of corn contains 25 grams of carbohydrates and 3.36 grams of protein, in addition to a good amount of vitamin C. According to a study published in the Journal of Medicinal Food in 2007, corn is useful in improving sugar levels in Blood, high blood pressure due to its antioxidant content.

Fruits rich in carbohydrates

• Banana: Bananas contain many nutrients. Whereas, each medium banana is equivalent to 118 grams, containing 27 grams of carbohydrates and 14 grams of sugars; Including 5.9 grams of glucose, 5.7 grams of fructose, and 2.8 grams of sucrose, and it is worth noting that bananas are often classified as sweet bananas, and they can be eaten in the form of a dessert, snack, or cooked, Such as; Plantains .  

• Mango: Mango is a tropical fruit, and it is distinguished by its delicious taste, fullness of juiciness, the shape of its fruit, and its beneficial properties for health. As it is a rich source of vitamins, minerals, and antioxidants, one cup of mango chunks contains 99 calories and 25 grams of carbohydrates.  

• Dates: Dates provide the beneficial nutrients that the body needs in small quantities (Micronutrients), and some fiber, and a single date contains more than 5 grams of carbohydrates.  

• Raisins: It is a dried grape, and one cup of raisins contains 129.48 grams of carbohydrates, and it is a good source of antioxidants, and it contains many other minerals, such as: potassium, magnesium, phosphorous, and calcium, and raisins can be eaten as a snack, or added to Cereal bars, salads, yogurt, and granola. 

Other sources of carbohydrates

There are other sources of carbohydrates, and some of them are unhealthy, and we mention some of these sources as follows:

• Sugary candy bars, energy bars, and granola bars: These bars are commonly promoted as being healthy, but they are rich in sugar, even those sweetened with dried fruits and prepared from whole grains, and some people may resort to eating them when they want to eat what is fast and cheap. 

•  Potato chips and crackers: which are considered common snacks, and these processed foods are usually consumed in large quantities within a short period of time, which increases the amount of carbohydrates consumed from them, and therefore it is advised to avoid consuming them, especially by people who follow a diet with little carbohydrates, where 28 grams of tortilla chips, which is equivalent to approximately 10 to 15 medium-sized flakes, contain 18 grams of carbohydrates, 1 gram of fiber, and 28 grams of whole-wheat crackers contain approximately 19 grams of carbohydrates, including 3 grams of fiber . 

•  Sweets: as they are a source rich in sugar, and examples of them are: cakes, ice cream, sugar sweets , etc. Therefore, people who follow a low carbohydrate diet are advised to eat sweets in moderation, in addition to monitoring the amounts consumed, and focusing on types and recipes low in carbohydrates when craving sweets.

• Honey and sweeteners made from sugar: Natural forms of sugar may contain a large amount of carbohydrates per tablespoon, such as: white sugar; Which contains 12.6 grams, maple syrup ; Which contains 13 grams, honey ; Which contains 17 grams, and it should be noted that these sweeteners are low in value with nutrients, and it is advised to avoid a lot of these sweeteners and focus on sources of carbohydrates high in fiber, and it is recommended to use healthy sweeteners to sweeten foods and drinks. 

Foods that do not contain carbohydrates

(low carb benefits)

The following points explain some foods without carbohydrates: 

• Meat, such as; Chicken, beef, and lamb. 

• Fish, seafood, such as; Shrimp . 

• eggs. 

• Butter. 

• olive oil. 

• Coconut Oil. 

• Coffee. 

• Tea. 

• Soda.

Low-carb foods

There are many foods that are low in carbohydrates, and we mention the following:

• Non-starchy vegetables: The following points explain some of them:

1. Zucchini; One cup contains 4 grams of carbohydrates. 
2. Cabbage; One cup contains 5 grams of carbohydrates.
3.  Broccoli; One cup contains 6 grams of carbohydrates. 
4. Brussels sprouts (Brussels sprout) One cup contains 8 grams of carbohydrates. 
5. Tomatoes; One cup contains 7 grams of carbohydrates. 
6. Green leaves; Like spinach, one cup contains 1 gram of carbohydrates.

• Cheese: Examples include:

1. Cheddar cheese; It contains 1 gram of carbohydrates per 28 grams. 
2. Low-fat cottage cheese ; It contains 6 grams of carbohydrates per cup.

• Olives: 10 small grains contain 2 grams of carbohydrates. 

• Nuts: like; Almonds, which contain 6 grams of carbohydrates per 28 grams. 

• Berries: like; Raspberry, containing 15 grams of carbohydrates per cup. 

• Watermelon and cantaloupe: Cantaloupe contains 13 grams of carbohydrates per cup. 

• Avocado: It contains 9 grams of carbohydrates per cup. 

• Dark chocolate: It contains 13 grams of carbohydrates per 28 grams approximately. 

• Other foods: such as; Apples, cranberries, strawberries and unsweetened dairy products, such as; Whole milk, and Greek yogurt; Of which 198 milliliters contains 8 grams of carbohydrates.