30 foods rich in carbohydrates
Carbohydrate-rich foods, such as bread, rice, sweet potatoes, and pasta, provide energy to the body in the form of calories, helping to maintain vital functions such as breathing and the functioning of organs such as the brain, heart, and lungs.
Despite being essential for health, when carbohydrates are consumed in excess, the body stores part of these calories in the form of fat, causing weight gain.
Therefore, it is recommended to prioritize complex carbohydrates rich in fiber, such as brown rice, whole-wheat bread, oats, legumes, vegetables and fruits. This is because these foods are absorbed more slowly by the body, promoting satiety and helping to balance blood glucose levels.
List of foods rich in carbohydrates
The following table shows the amount of carbohydrates in every 100 g of some cereals and legumes:
| Food | Amount of carbohydrates (100 g) | Amount of fiber (100 g) |
| Cornflour | 79.1 g | 5.5 g |
| White wheat flour | 75.1 g | 2.3g |
| Whole rye flour | 73.3 g | 15.5 g |
| White French bread | 58.6 g | 2.3g |
| Wholemeal bread | 49.9 g | 6.9 g |
| Cooked white rice | 28.1 g | 1.6 g |
| Cooked brown rice | 25.8 g | 2.7g |
| Cooked white pasta | 30.9 g | 1.8g |
| Cooked whole wheat pasta | 30.1 g | 3.9 g |
| Rolled oats | 66.6 g | 9.1 g |
| Cooked black beans | 14 g | 8.4 g |
| Cooked chickpeas | 27.4 g | 7.6 g |
| Cooked lentils | 16.3 g | 7.9 g |
Consuming carbohydrates before physical exercise helps improve physical performance, because this nutrient provides the energy the body needs to perform workouts.
The following table shows the amount of carbohydrates per 100 g of some fruits:
| Food | Amount of carbohydrates (100 g) | Amount of fiber (100 g) |
| Tamarind | 72.5 g | 6.4 g |
| Pine cone | 22.4 g | 3.4 g |
| Grape | 13.6 g | 0.9 g |
| Jackfruit | 22.5 g | 2.4g |
| Mango | 19.4 g | 1.6 g |
| Papaya | 10.4 g | 1 g |
| Pear | 14 g | 3 g |
| Litter | 15.2 g | 1.3g |
| Banana | 26 g | 2 g |
Some fruits such as blackberries, cherries and rose apple contain little carbohydrates and are therefore recommended for low-carb diets, a style of eating that reduces the consumption of foods rich in carbohydrates. Learn more about the low-carb diet .
The following table shows the amount of carbohydrates per 100g serving of some vegetables:
| Food | Amount of carbohydrates (100g) | Amount of Fiber (100 g) |
| Yam | 27.5 g | 3.9 g |
| Cooked cassava | 30.1 g | 1.6 g |
| Raw beetroot | 11.1 g | 3.4 g |
| Cooked green beans | 11.7 g | 4.2 g |
| Cooked Yam | 18.9 g | 2.6 g |
| Cooked pumpkin | 10.8 g | 2.6 g |
| Boiled English Potato | 11.9 g | 1.3g |
| Cooked sweet potato | 18.4 g | 2.2 g |
Furthermore, there are other foods that also contain carbohydrates, but in smaller quantities, such as milk, yogurt, butter and cheese, for example.
Recommended quantity
The recommended daily carbohydrate intake is between 55 and 60% of the total calories in the diet. A person with a 2,000-calorie daily diet should consume between 275 and 300 g of carbohydrates per day, for example.
However, the amount of carbohydrates in the diet varies according to each person’s weight, age, physical activity and general health status.
Difference between “good” and “bad” carbohydrates
The “good” carbohydrates are the so-called complex ones, which normally contain more fiber, such as brown rice, whole-wheat pasta, lentils, chickpeas, carrots and peanuts, for example.
Complex carbohydrates take longer to digest, helping to control hunger and blood glucose levels. Therefore, these carbohydrates are classified as having a low or moderate glycemic index. Learn more about the glycemic index of foods .
Carbohydrates considered “bad” are classified as simple, such as sugar, honey, corn syrup, and fruit juices. These carbohydrates have a high glycemic index and are quickly digested by the body, causing a rapid increase in blood glucose levels and stimulating hunger. Therefore, excessive consumption of this type of carbohydrate favors the accumulation of body fat and increases the risk of diabetes.
Why can consuming too many carbohydrates make you gain weight?
Carbohydrates, especially simple carbohydrates, are a quick source of energy because they are easily digested in the stomach and absorbed in the intestine. When carbohydrates are consumed, large amounts of sugar are released into the bloodstream, which are used by cells for vital functions and daily activities.
However, the body does not always use all the sugar that is released into the blood, especially in people who do not practice physical activities. Thus, the excess unused sugar is stored in the fat cells, causing weight gain.
How Fiber Can Help Prevent Excess Weight Gain
Fibers are compounds that are not digested by the body, which makes digestion a little more difficult and slower. Therefore, eating foods that contain carbohydrates but also have fiber is a good way to prolong the digestion of food, reducing the amount of sugar that is released into the blood and decreasing the accumulation of body fat.
How to use carbohydrates to gain muscle mass
To gain muscle mass, it is recommended to consume foods that are sources of complex carbohydrates throughout the day and before training, as they provide the energy the body needs to perform physical activity.
In addition, up to 1 hour after training, it is also recommended to eat some food rich in protein, such as yogurt and cheese, for example, to facilitate muscle mass gain. Check out what to eat to gain muscle mass .
However, to obtain better results, it is best to consult a nutritionist so that a nutritional plan can be drawn up adapted to individual needs.
