The 8 High Carbohydrate Foods
It’s time to constructively criticize the nutritional intake of carbohydrates and move beyond the legend that these are our worst enemies.
Have you ever wondered what are the 8 most common carbohydrate-rich foods in your diet? In this article, we give you the answer.
Most of us tend to think of carbohydrates as our enemies when it comes to losing weight or keeping fit.
This is totally wrong, because carbohydrates are macronutrients that act as a fuel that provides energy for the proper functioning of the body.
Remember that there are two types of carbohydrates : the bad and the good. Junk food, hydrogenated oils, and refined sugars are among the bad guys. It is very easy to understand why: their nutritional intake is low or nonexistent.
On the other hand, fruits, vegetables and natural sweeteners make up the group of good carbohydrates.
Therefore, it is not necessary to eliminate all foods rich in carbohydrates, but to balance the consumption of good carbohydrates in our diet in order to reap the nutritional benefits they provide.
8 foods rich in carbohydrates
1. Potato
It is one of the most accessible and economical foods on the market that you cannot miss in your diet. However, you should leave out fried preparations, that is, do not use oil at all.
The best way to eat it is to bake or prepare it in the oven. This way you keep the recommended amount of carbohydrates in a natural way.
A 100 gram serving of potatoes is equivalent to 27 grams of carbohydrate; an ideal amount to supplement it with other types of food. In addition, the potato is a source of vitamin B6, vitamin C and potassium.
2. Banana
Most fruits are sources of essential macronutrients for our body, and of course, bananas are no exception. The best thing to do is eat green bananas before a workout and ripe bananas after training.
Indeed, green bananas are composed of a lot of starch and therefore gradually release energy (ideal for endurance training), while ripe bananas are rich in sucrose, which contributes to energy recharge. of the body.
3. Oats
Believe it or not, oats are one of the most beneficial high carbohydrate foods out there. It is also rich in fiber. It only provides 50 grams of carbohydrate per cup. And in addition, you can accompany it with:
- Honey
- Milk
- Strawberries
- Yogurt
- Bananas
- Red fruits
- Dried fruits or seeds (like chia)
Oats are satiating and also energizing food. It is therefore a very common ingredient in various recipes for breakfasts and snacks.
4. Pasta
Most high performance athletes regularly consume large amounts of pasta in the days leading up to a competition. This is because pasta has a higher glycemic index than rice, which results in a higher energy intake.
Hence, pasta is another of the most recommended high carbohydrate foods. In addition, pasta made from whole wheat is ideal for long-term insulin secretion.
5. Rice
Rice is the most consumed cereal in the world after wheat. In addition to being economical, it is one of the foods with the highest carbohydrate content, around 80%. It is therefore an ideal source of energy before physical exercise.
You can serve it with meat, fish or eggs and a small portion of vegetables. It is better to prepare it with little oil and not to consume more than one cup per day.
6. Tapioca
The tapioca, produced from cassava roots, is a sound source of carbohydrates due to its high starch content. Therefore, tapioca is low in cholesterol.
A 100 gram serving of tapioca is equivalent to 84 grams of carbohydrates. It is one of the foods rich in carbohydrates, with the lowest sodium level and it does not contain sugar. Therefore, most nutritionists recommend it in their diet plans.
7. Bread
Bread is also a food rich in good carbohydrates when made with bran because it improves the bolus. Bran is also a nutrient that contains proteins, fats, minerals and even a percentage of water.
8. Whole grains
Whole grains are full of low glycemic carbohydrates, which serve as the fuel needed for our operations.
Almost all grains are high in fiber, which is essential for regulating bowel movements and for promoting and prolonging satiety. Their consumption therefore helps to regulate the metabolism.
