Foods rich in carbohydrates, such as bread, cereals, rice and all kinds of pasta, are an important form of energy for the body. However, when consumed in excess, they increase the amount of body fat because carbohydrates in excess are stored in the body in the form of fat.
Therefore, it is important not to exaggerate with the intake of this type of food. The recommended amount is only 200 to 300 grams of carbohydrates a day, which is easily achieved by eating rice at lunch and dinner, a French bread and biscuits along the day.
Following a low-carb diet is a great way to lose weight and to increase muscle mass. See an example of a menu and how to follow a low carb diet.
List of foods rich in carbohydrates
|Foods||Amount of carbohydrates in 100 g||Energy in 100 g|
|Corn flakes||81,1 g||374 calories|
|Maize Biscuit||72,0 g||436 calories|
|62,6 g||364 calories|
|Water biscuit||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|
|Boiled Potato||18,5 g||85 calories|
|Peas||18,1 g||63 calories|
|Chickpeas||16,7 g||121 calories|
|Lentils||16,7 g||108 calories|
|Beans||14,0 g||91 calories|
|Soy Beans||7,5 g||40 calories|
The foods listed in this table are just some of the ones that have higher levels of carbohydrates, but other foods like milk, yogurt, cheese, pumpkin, beetroot, carrot, apple or pear, for example also have carbohydrates but in smaller amounts. Another carb-rich food is cassava flour, widely used to make seasoned cassava flour.
Foods rich in simple carbohydrates
Foods rich in simple carbohydrates are considered the sweetest foods, like refined sugar, French bread, honey, fruit jams, watermelon, raisins, cereals, white rice, cooked pasta without sauce, popcorn and sodas.
This type of carbohydrate is digested and absorbed very quickly by the body and so provoke symptoms of hunger more easily. They are considered foods with a high or moderate glycemic index, because their sugar quickly gets into the blood and so should be avoided by diabetics or people trying to lose weight.
Foods rich in complex carbohydrates
Foods rich in complex carbohydrates are less sweet, some examples are, rice and whole-grain pasta, and also whole grain cereal, lentils, chickpeas, carrots, or peanuts.
Foods with complex carbohydrates have a slower digestion rate and therefore reach the blood more slowly, promoting satiety for a longer period. That is why they are also classified as foods with low or moderate glycemic index.
They are ideal foods for diabetics and also during a weight loss regimen. They are, in general, richer in B vitamins, iron, fiber and minerals.
What are good carbohydrates?
Although all sources of carbohydrates are good, choosing healthy carbohydrates like whole-grain industrialized products as well as fruits and vegetables is a better choice for those who want to lose weight or improve exercise results. So good sources of carbohydrates are:
- Fruit rich in carbohydrates and fibers: plum, papaya, figs;
- Whole-grain foods: brown rice, rice with beans, whole-grain pasta, whole-grain bread or bread with seeds;
- Vegetables: beets, cabbage, broccoli, cauliflower;
- Grains: beans, lentils, chickpeas;
- Tubers: sweet potatoes with peel, yams.
Foods rich in sugar, and consequently carbohydrates such as cakes, cookies, cereal bars, popcorn, sweets and desserts, in general, should not be consumed by those who want to lose weight or increase muscle mass.
How to use carbohydrates to gain muscle mass
To gain muscle mass it is important to eat complex carbohydrates throughout the day and before exercising because they provide adequate energy for exercise, and up to 1 hour after exercising it is recommended you eat some protein-rich food, such as yogurt, to facilitate muscular hypertrophy.