Carbohydrate-Rich Foods (Includes Food List)

Foods rich in carbohydrates are the main source of energy for the body because they degrade rapidly. Some examples are bread, cereals, rice, and pasta however, when consumed in excess they are transformed and stored as fat in the body.

It is important not to abuse the intake of this type of food in general, it is recommended to eat on average 200 to 300 grams of carbohydrates per day, an amount that varies according to weight, age, sex and physical activity performed by the person.

However, in those people who want to lose weight, it is important to make a diet with a low amount of carbohydrates and high in fiber, to favor the decrease of body fat, increase the feeling of satiety and keep blood sugar regulated

List of Foods High in Carbohydrates

The foods indicated in this table are just some of the foods rich in carbohydrates, but there are also others that contain carbohydrates but in smaller quantities such as milk, yogurt, and cheese, as well as vegetables such as squash, beets, and carrots or Fruits like apple and pear.

What are Carbohydrates?

Carbohydrates also called carbohydrates, carbohydrates or saccharides are molecules formed by organic compounds such as carbon, hydrogen, and oxygen. Its main function is to provide energy quickly to the body because they are easily digested, but when that energy is not spent it is stored in the body in the form of fat in the adipocytes.

All vegetables have carbohydrates and the only animal food that contains carbohydrates is honey. Its consumption should not exceed 60% of the calorie requirement per day and there are different classifications of simple and complex carbohydrates, the difference of which is at the level of the molecules, the complexes being the most indicated to be consumed in a weight loss diet.

Foods rich in Complex Carbohydrates

Foods with complex carbohydrates are slower to be digested by the body, sugar is released more slowly in the blood and helping to produce a feeling of fullness for a longer period, especially if the food contains a high amount of fiber. Therefore, they are usually classified among foods with a low or moderate glycemic index.
Foods rich in complex carbohydrates are less sweet foods and some of them are rice or whole wheat pasta, as well as whole grains, lentils, chickpea, beans, carrots, whole wheat bread, among others.

These are ideal foods for diabetics and also to be consumed during a diet regimen, and they generally have a high content of B vitamins, iron, fibers, and minerals

Foods Rich in Simple Carbohydrates

Foods rich in simple carbohydrates are those that the body quickly absorbs at the intestinal level to be used as energy, making you feel hungry faster, unlike complex carbohydrates that are high in fiber, some examples are refined sugar, Brown sugar, molasses, maple syrup, honey, the fructose found in fruits and the lactose that is the sugar present in milk.

In addition to this, there are some processed foods that contain excess sugar such as sweets, soda, jams, pasteurized juices, pastry sweets, gummies, and other treats.

These types of carbohydrates raise blood sugar very quickly, which is why they are considered foods with a high glycemic index, which is why they should be avoided by diabetics and those who try to lose weight.

What Are Good Carbohydrates?

Although all sources of carbohydrates are good, choosing the ones that are healthiest is not an easy task. The best option for those who want to lose weight or improve their results in the gym is to consume whole-grain products, in addition to fruits and vegetables, however, it is always important to verify the nutritional labeling of foods, since many contain added sugars.

Here are some good sources of carbohydrates because of their high fiber content:

• Fruit rich in fibers: plum, papaya, and peach;
• Whole-grain foods: rice, rice combined with grains, whole wheat pasta, whole wheat bread, whole wheat tortilla or bread with seeds;
• Vegetables:  cabbage, broccoli, cauliflower; 
• Grain: beans, lentils, chickpeas, peas or peas; 
• Cereals: oats;
• Tubers:  sweet potato and yam.

Sugar-rich foods such as cakes, cookies, cereal bars and sweets, in general, should not be consumed if you want to lose weight or increase muscle mass.


How to use Carbohydrates to Increase Muscle Mass?

To gain muscle mass you must consume several servings of complex carbohydrates throughout the day and on the snack before training, because they provide the energy that the body needs to perform physical activity, after training (up to 1 hour later) it is recommended consume some food rich in protein such as yogurt, for example, to facilitate the increase of muscle mass. However, to obtain better results, the ideal is to consult a nutritionist who will develop a nutritional plan adapted to the individual needs of each person.