Carbohydrates are widely known among food and diet enthusiasts as the food group to avoid when you want to lose weight. There are carbs that are good and bad for you. Foods high in carbohydrates are important because these are sources of macronutrients, which can help sustain energy throughout the day and can make you more alert and productive. The body cannot yield macronutrients on its own so the only way to get it is to eat foods that are rich in carbohydrates. These can be found on everyday staple foods such as fruits, vegetables, grains and milk.
Sugars are commonly used as sweeteners in beverage or add flavor. Sugar is a type of simple carbohydrate that can be easily used and absorbed by the body. In a gram of sugar, there is approximately 4 calories. This can prompt a rise in the blood sugar and increase insulin secretion of the pancreas.
There are many types of breads commercially distributed nowadays but according to various studies white bread yields the highest carbohydrate content. The carbohydrates from bread whether white bread or whole wheat are not immediately absorbed by the body so it can help you sustain energy for a longer period of time. Two slices of white bread is composed of 26 grams of carbohydrates whereas wheat bread has 20 grams of carbohydrates per 2 slices.
Rice is a common source of complex carbohydrates and eating rice can make your energy last because this type of carb is not immediately absorbed by the body system. Weight gain is usually attributed to increased consumption of rice particularly white rice. There are 45 grams of carbs in a cup of brown rice and 53 grams of carbs in white rice. Those people who eliminated rice in their diet observed faster weight loss.
Cereals are often taken during breakfast because it is very easy to prepare and ready to eat especially for children and busy people on the go. This is proven to increase energy, alertness and productivity. Cereals are high in carbohydrates and there are a variety of these available in the market. For every 1 cup of breakfast cereals, there are approximately 27 grams of carbohydrates.
Oats are composed of complex carbohydrates. The carbs in oats are slow digesting and friendly to the blood sugar. A package of oatmeal contains 19 grams of carbohydrates. When taken during breakfast, this can help rev up your day and give you an instant boost. You may opt to choose rolled oats over the instant ones. Oats also help diabetes patients because oatmeal in its original form may lessen required amount of insulin intake.
One of the healthiest beverages to consume is milk because it is a good source of carbohydrates. Whole milk contains 11.3 to 11.9 grams of carbohydrates. Milk is composed of lactose, which is the major carbohydrate in milk. Adding milk to the diet of toddlers and children is strongly advised because it can help in heart health, increased energy and proper bone and immune system development. For adults, it is recommended to consume skim or low fat milk.
7. White Flour
Starchy foods like flour, especially those that are refined ones are high in carbohydrates. There are various kinds of flour ranging from all-purpose flour, whole-wheat flour, whole grain flour, bread flour to white flour. Flour is a major ingredient in bread, pasta and cookies. This has been labeled as a “bad carb” because too much intake can lead to obesity and type 2 Diabetes.
Pasta is a source of sustained energy because it is rich in complex carbohydrates. This can give you a long lasting energy boost that is helpful in fueling the brain and muscles. There are also white pasta and whole grain pasta but the latter is more recommended because it can give you the same level of energy as white pasta but it promotes less fat storage. For every cup of whole-wheat pasta, you can get 37 grams of carbohydrates.
They may not be a popular source of carbohydrates but apples are great supplier of macronutrient to the body. Calories from apples mostly come from carbohydrates. Apples have many types of carbohydrates and some carbs in apples burn quickly and some are slow to turn into energy. The carbs from this super fruit are essential for a healthier digestion. One medium apple has 19 grams of carbohydrates.
Bananas are fruits that are commonly cultivated around the world and most of the time they are taken as dessert after meals, before workout or as toppings to oatmeal. This is a source of fast acting carbohydrates and can be easily digested and give additional strength for your muscles. A medium sized banana contains 31 grams of carbohydrates.
A good source of simple and complex carbohydrate, corn can be a good replacement to white or brown rice. This can give you an alert body so you can do your daily tasks with extra energy. Corn is a type of starchy food so the body will digest the carbs first before glucose is created. There are 2 types of corns – white and yellow corn wherein 100 grams of white or yellow regular corn yields 74 grams of carbohydrates while 100 grams of white sweet corn has 19 grams of carbohydrates.
12. Soda, Junk and Fast Foods
Needless to say, soda, fast food and junk foods such as potato chips, cookies, doughnuts, cakes and brownies are bad sources of high carbohydrates. These types of foods are sources of high calories but of less nutritional values. These can make you feel full easily but will make you go hungry faster. Candies and sodas are high in sugar content and baked goodies aside from sugar are composed of flour. These are unhealthy choices and really bad for your health in the long run.
Carbohydrates are essential in everyday life for energy and efficiency and many natural and processed foods are made up of carbohydrates. Because our body cannot manufacture this on its own, you should take foods rich in carbohydrates. You can opt for the better and healthier source such as whole grains and for weight loss, try lessening intake of white bread, white rice, white flour and most especially soda, junk and fast food.