Foods rich in carbohydrates, such as rice, bread, cereals, and pasta, are an important form of energy for the body and therefore are very important for a healthy diet.
However, when consumed in excess, carbohydrates increase the amount of body fat because excess carbohydrates are stored in the body as fat.
Therefore, it is appropriate not to overdo the intake of this type of food, but you should not exclude these foods from the diet, and it is recommended to eat 200 to 300 grams of carbohydrates a day in the case of a diet with 2000 calories daily, for example.
List of Foods Rich in Carbohydrates
| Foods | Amount of Carbohydrate in 100g | Energy in 100g |
|---|---|---|
| Corn flakes | 81.1 g | 374 calories |
| Corn flakes | 72.0 g | 436 calories |
| Wholemeal toast | 62.6 g | 364 calories |
| Salt and water cookie | 61.6 g | 451 calories |
| French bread | 57.3 g | 289 calories |
| Rye bread | 56.4 g | 263 calories |
| Rice | 28.0 g | 127 calories |
| spaghetti | 19.9 g | 101 calories |
| Cooked potato | 18.5 g | 85 calories |
| Pea | 18.1 g | 63 calories |
| Chickpeas | 16.7 g | 121 calories |
| Lentils | 16.7 g | 108 calories |
| Bean | 14.0 g | 91 calories |
| Soy | 7.5 g | 40 calories |
The foods listed in this table are just some of the high carbohydrate foods but other foods like milk, yogurt, cheese, carrot, beet, pumpkin, apple or pear, for example also have carbohydrates but in smaller amounts. Another carbohydrate-rich food is cassava flour, widely used to make farofa(toasted cassava flour mixture).
Foods Rich In Simple Carbohydrates
Foods that are abundant in carbohydrates are considered the sweetest foods such as refined sugar, white rice, baked noodle sauce, French bread, honey, fruit jelly, raisins, watermelon, cereals, popcorn or soft drinks.
These kinds of carbohydrate do not take much time to be digested by the body and, are quickly absorbed, producing an early sensation of hunger.
Thus, they are considered foods with high or moderate glycemic index, because their sugar immediately follows the blood and therefore must be avoided by people with diabetes and those who are trying to lose weight.
Foods Rich in Complex Carbohydrates
Foods that are rich in complex carbohydrates are comparatively less sweet such as whole grains, carrots, lentils, chickpeas, or peanuts.
These foods have a slower digestion rate and therefore reach the blood slowly, boosting satiety for a longer period. They are ideal foods for diabetics and also during diet regime. They are, in general, richer in fiber, B vitamins, iron, and minerals.
How to Use Carbohydrates to Gain Muscle Mass
For muscle mass, gain it is important to eat complex carbohydrates in the day and before training as they provide sufficient energy for the exercise. It is recommended to eat some protein-rich food, such as yogurt, 1 hour after exercise to facilitate hypertrophy muscularly.
