Food that is high in carbohydrates, such as bread, cereal, rice and all kinds of pasta, are an important source of energy for the body. However, when we eat too many carbs, the amount of body fat stored in the body may increase, so it is important not to overeat this type of food.
The recommended amount is only 200 to 300 grams of carbs a day, which is easily achieved by eating rice at lunch and dinner, a French bread roll and biscuits throughout the day.
|Foods||Amount of carbohydrates in 100 g||Energy in 100 g|
|Corn flakes||81.1 g||374 calories|
|Maize flour Biscuit||72.0 g||436 calories|
|62.6 g||364 calories|
|Cracker||61.6 g||451 calories|
|French bread roll||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 in smaller amounts.
Carbohydrates (also known as also called carbs, glycide or sugar) are molecules made up of carbon, hydrogen and oxygen. Their main function is to provide fast energy because they are easily digested and boost mood soon after consumption. When this energy is not burnt, however, it ends up being stored in the body as fat.
All vegetables have carbohydrates and the only animal-derived food that has carbohydrates is honey. The total daily consumption should not be more than 60% of your food intake.
There are 2 different types of carbohydrates:
1. Simple carbohydrates
Food that is rich in simple carbohydrates is usually sweet. Examples include refined sugar, French bread, honey, fruit jams, watermelon, raisins, cereals, white rice, cooked pasta, popcorn and sodas.
This type of carbohydrate is digested and absorbed very quickly by the body, which is why you feel hungry again soon after eating them. This food will typically have a moderate to high glycemic index, because their sugar quickly gets into the blood and should therefore be avoided by diabetics or anyone trying to lose weight.
2. Complex carbohydrates
Food that is rich in complex carbohydrates is usually less sweet. Some examples include whole-grain pasta and rice, as well as whole grain cereal, lentils, chickpeas, carrots, or peanuts.
Complex carbohydrates have a slower digestion rate which means they reach the blood more slowly. This can keep you feeling fuller for longer. These foods will usually have a low to moderate glycemic index, making them ideal for diabetics or anyone trying to lose weight
In addition, complex carbs are generally richer in B vitamins, iron, fiber and minerals.
Although many sources of carbohydrates can be good, choosing healthy carbohydrates like whole-grain products as well as fruits and vegetables may be better for anyone trying to lose weight or improve exercise results.
Therefore, good sources of carbohydrates are:
- Fruits rich in carbohydrates and fibers: plum, papaya, fig;
- Grains: brown rice, rice with beans, whole-grain pasta, whole-grain bread or bread with seeds;
- Vegetables: beets, cabbage, broccoli, cauliflower;
- Legumes: beans, lentils, chickpeas;
- Tubers: sweet potatoes with peel, yams.
In general, food with high sugar content and carbs (e.g. cakes, cookies, cereal bars, popcorn, sweets and desserts) should not be eaten by those who want to lose weight or increase muscle mass. Your body type may also affect your weight goals - learn more about the different body types and how they can vary from each other.
To gain muscle mass, it is important to eat complex carbohydrates throughout the day as well as before exercising. Carbs can provide adequate energy for exercise, and it is recommended you eat some protein-rich food, such as yogurt, up to 1 hour after exercising to facilitate muscular hypertrophy. Taking supplements for muscle growth in conjunction with this diet can promote more hypertrophy.