What contains carbohydrates?

What contains carbohydrates? They are found in fruit, vegetables, bread, but also in sweets and soft drinks. Carbohydrates are in many products, but there is a difference in which carbohydrates are good for your health.

Our bodies need fuel every day and carbohydrates are a good choice. You just have to choose the right one. There are fast and slow carbohydrates. They have different effects on your body. If you read this article, you will now know which types of carbohydrates are good for you and what they contain. Then you are already well on your way.

The difference between simple and complex carbohydrates

The human body uses micronutrients as fuel for all the processes needed to stay healthy. Carbohydrates are one such micronutrient. There are simple carbohydrates and complex carbohydrates. There is a difference in the speed at which they are absorbed, their influence on blood sugar levels, and thus how the body can use them.

Simple carbohydrates

When you eat something with simple or simple carbohydrates, the body can absorb them quickly. That means that it also gives you energy quickly. They do have the disadvantage that they cause your blood sugar level to fluctuate, a peak occurs, after which the body produces insulin. This substance ensures that the blood sugar level drops again.

Fluctuating blood sugar causes a lack of energy and a feeling of hunger. So you get hungry and look for a snack. The more you choose simple carbohydrates, the more of those fluctuations in your blood sugar you have and the more you eat. That way you run a higher risk of obesity and diabetes.

Fast carbohydrates are the same as fast sugars. So you can actually say that they are unhealthy carbohydrates. They contain hardly any nutrients, so they do not contribute to your health. Simple carbohydrates can be found in white bread, pasta and rice, as well as candy, cake, and chocolate.

Complex carbohydrates

These types of carbohydrates also provide energy to the body, but they are absorbed by the body much more slowly. That also means that the blood sugar will not peak. This prevents the tasty appetite and you benefit from the energy that these healthy carbohydrates provide for longer. You will be full longer after eating complex carbohydrates. They contain valuable nutrients such as vitamins, minerals, and fiber.

Fiber contributes to good health. There are two types of fiber:

• Soluble fiber: These are soluble; they are broken down in the colon. They are also referred to as fermentable fiber or prebiotics. They help transform food into a slimy mass, allowing it to pass better through the intestines. You get this fiber when you eat fruit, vegetables and legumes.
• Insoluble fiber: Non-fermentable fiber cannot be broken down. They stimulate the intestines so that they keep moving and thereby push the stool out. The fibers absorb moisture along the way; they swell and take up space. This helps to empty the intestines better. Insoluble fiber can be found in bran, vegetables, beans and whole-grain products.

It is therefore worthwhile to avoid simple carbohydrates and mainly opt for slow carbohydrates. Especially if you want to lose weight.

What contains carbohydrates? The healthy carbohydrates list

There are many healthy products with carbohydrates. If you are wondering what carbohydrates are in, you will find a lot of products below:

Fruit

• Currants
• Strawberries
• Apples
• Bananas
• Blueberries
• Cherries
• Kiwi
• Mandarins
• Mango
• Melon
• Pears
• Peach
• Plums
• Oranges

Cereals and rice

• Buckwheat
• Barley
• Oatmeal
• Maize
• Quinoa
• Rye bread
• Spelled
• Whole grain bread
• Whole-weat pasta
• Whole wheat wrap
• Brown rice

Vegetable

• Kale
• Broccoli
• Chestnut mushrooms
• Cucumber
• Oyster mushroom
• Bell pepper
• Parsnip
• Pumpkin
• Beetroot
• Red cabbage
• Green beans
• Spinach
• Brussels sprouts
• Tomatoes
• Onion
• Lamb’s lettuce
• chicory
• Roots
• Sweet potato

Legumes

• Kidney beans
• Peas
• Capuchins
• Kidney beans
• Chickpeas
• Lentils
• White beans

Unhealthy, fast carbohydrates list

Unhealthy products also contain carbohydrates. You will often find the fast sugars/carbohydrates in these products. A number of examples can be found below in this unhealthy carbohydrate list:

Candy

• Chocolates
• Licorice (salt, sweet, fruit liquorice, gums)
• Chocolate
• Fudge
• Lollipops
• Nougat
• Bacon / Marshmallows
• Wine gums
• Candies

Pastry

• Brownies
• Cake
• Pastries
• Biscuit
• muffins
• Scones
• Cake

Deserts

• Ready-made porridge
• Sweetened yogurt and cottage cheese
• Ice
• Pudding
• Custard
• Flavored yogurt

Bread and bakery products

• Bake-off rolls (white)
• Croissants
• Pita bread
• Sausage roll
• baguette
• White bread
• White dots
• Sweet buns (with filling)

Snacks

• Chips (all variants)
• Japanese pretzels
• cheese cookies
• gingerbread
• cakes
• Salty crackers
• Salty sticks

Other grain products and rice

• Cornflakes
• Muesli (which is not whole grain and contains a lot of sugar)
• Noodles
• pancakes
• Pasta (white)
• Pizza bases
• Rice (white)
• Tortillas

List of products without carbohydrates

Not all products contain carbohydrates. In this list you will find products that do not contain carbohydrates:

Meat (unprocessed)

• Steak
• Minced meat
• Chicken breast
• Turkey
• Pork
• Wild

Fish (raw)

• Anchovies
• Trout
• Herring
• Codfish
• Lobster
• Mussels
• Pangasius
• Plaice
• salmon

Nuts, seeds and kernels

• Almonds
• cashew nuts
• Hazelnuts
• Linseed
• Macadamia nuts
• Brazil nuts
• Pine nuts
• Pistachios
• Pumpkin seeds
• Walnuts
• Sunflower seeds

Oils and eggs

• Eggs
• Coconut oil
• Rapeseed oil
• Linseed oil
• Olive oil
• Safflower oil
• Sesame oil

Drinks

• Water
• Tea or coffee (unsweetened)
• Dairy or dairy substitutes (low in carbohydrates)
• Cheese (hard and soft)
• Buttermilk
• Cottage cheese
• Milk
• Vegetable milk (unsweetened)
• Yogurt

Flours (with a low carbohydrate content)

• Almond flour
• Coconut flour
• Flaxseed meal
• Sesame flour
• Soy flour