Carbohydrates are important components in the body. They are the ones providing fuel to the body so as we can keep going. Hence, high amounts of carbs are needed in a daily basis. With this, it is good for you to be familiar with all foods high in carbs that you can take advantage of for your body’s energy needs.
Carbohydrates in Foods
What are carbs in the first place? Carbohydrates are present in foods and are broken down into sugars, which become the body’s major source of energy. There are different kinds of carbs present in foods. Simple carbohydrates contain one or two sugars, which can be processed by the body quickly. This results to a rapid rise in the sugar level followed by an equally rapid drop. Foods that contain simple carbs are dairy products, fruits, cadies, baked goods, table sugar, and maple syrup.
Another kind of carbohydrates is the complex carbs in food. They contain three or more sugars, which have almost the same effect on the blood sugar as that of simple carbohydrates but they can cause a more sustained rise in the blood sugar level. So what are carbs foods with complex carbohydrates? Some options of food with carbs like this are white rice, corn, white flour, whole grains, and legumes.
List of High Carb Foods
What foods are high in carbs? There are actually plenty of them in this list. Check out food items that are high in carbs here:
- Cereals, grains, and bread
Examples: Bagel, white bread, whole wheat bread, rice, barley, spaghetti, pasta, muffins, and oatmeal
Examples: Apricot, dates, fig, banana, grapes, orange, apple, pear, pineapple, raisins
Examples: Chickpeas, white beans, refried beans, black eye peas, garbanzo beans, navy beans
Examples: Potato, carrot, sweet potato, corn.
Here are the top vegetables in terms of carbohydrate content:
- 1 medium sweet potato (22.4 grams)
- 1/2 cup corn (16.0 grams)
- 1/2 cup white potato (15.4 grams)
- 1/2 cup acorn squash (14.9 grams)
- 1 artichoke (13.4 grams)
- Dairy products
Examples: Nonfat milk, low fat milk, plain yogurt, skimmed milk, chocolate milk
- Sweet desserts
Examples: All types of chocolates, cookies, pastries, candies
- Simple carb foods
Examples: Table sugar, cake, corn syrup, candy, fruit juice, white flour pasta, bread, packaged cereals
- Complex carb foods
Examples: Bran, maize, oatmeal, barley, cornmeal, buckwheat, macaroni, pasta, spaghetti, potato, brown rice, shredded wheat, wholegrain cereals, bagel, corn, peas, yam, beans, lentils
Benefits of High Carb Foods
A lot of diet says that low carb foods are essential for weight loss. However, did you know that avoiding high carb foods can mean a lot to the health?
There are certain benefits that the body can take from high carb foods. For one, starchy foods like bananas and whole grain breads are beneficial for colon health and they can also contribute in lowering the cholesterol level and excess weight in the body. They can also improve muscle contractions and a lot of other physiological functions. These foods can make your feel enthusiastic and energetic, too.
All in all, high carb foods can help in improving digestion, stabilizing blood sugar, and maintaining energy levels. Moreover, a diet that is high foods with carbs especially complex carbohydrates can reduce the risk of heart disease. Hence, whole grains, brown rice, barley, and whole wheat are essential to the health.
Disadvantages of High Carb Foods
It is true that high carb foods are double-edged swords. Though there are lots of benefits that can be reaped from such kind of diet, they can offer several cons as well.
One thing about them is that some high carb foods are not necessarily healthy. Excess sugars from these foods are not used for energy and are rather converted into fat. Hence, high amounts of these foods in the diet can contribute to fat production and storage and so can lead to weight gain. This is why a balance intake of foods with no carbs is recommended.
Another risk associated with a high carb diet is an increase in the blood sugar level. Processed and refined grains are absorbed quickly and can increase the blood glucose levels without a question. In fact, one study have showed that consumption of high amounts of rice can increase the risk of type 2 diabetes.
Getting the Best of High Carb Foods
High carb foods have their own share of pros and cons. However, this does not mean you have to completely avoid them as they can still offer several benefits to the health. To get the best of these foods, moderation is essential. It is not bad enough to consume half a cup of mashed potato in one day. But, eating four cups is definitely not a good idea.
High Carb Diet Plan
Here is an example meal plan that will sustain your body high amounts of carbohydrates in one day but will still be a healthy choice:
- Breakfast (90 carbohydrate grams)
- 1 whole grain bagel
- 2 tablespoon lite cream cheese
- 1 glass orange fresh juice
- 1 cup nonfat latte
- Snack (7 grams)
- ¼ cup roasted soynuts
- Lunch (70 grams)
- 1 cup pasta
- 1 cup steamed broccoli
- 1 grilled chicken breast with marinara sauce
- Snack (55 grams)
- 1 cup low fat vanilla yogurt
- 1 banana
- Dinner (70 grams)
- 1 bowl green salad
- 2 tablespoon vinaigrette
- 1 tuna fillet
- 1 large baked potato
- 2 tablespoon butter
- Snack (32 grams)
- 1 cup skim milk
- 2 saltine crackers
- 2 tablespoon peanut butter