22 Carbohydrate-Rich Foods

Contents:

• What are carbohydrates and what types are there?
• What are simple carbohydrates?
• What are complex carbohydrates?
• Who benefits from eating carbohydrate-rich foods?
• Which foods contain carbohydrates?
• The plate rule, or How to eat carbohydrates?
• What might be hidden behind the label "sugar-free"?

What are carbohydrates and what types are there?

Carbohydrates are the main source of energy for the body, especially critical for the functioning of the brain, muscles, and nervous system. Food sources provide us with two main types of carbohydrates: simple (fast) and complex (slow).

What are simple carbohydrates?

Simple carbohydrates include monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose = glucose + fructose; lactose = glucose + galactose).
All simple sugars:

• are quickly (in 5-10 minutes) absorbed into the blood;
• rapidly increase blood glucose levels;
• provide the body with energy for a short period or are stored as glycogen.

Soon after consuming simple sugars, blood glucose levels drop sharply, and a desire to eat something else arises. According to some readers of The Guardian, this is precisely why restaurants offer bread baskets for tasting before ordering. While waiting for the waiter and studying the menu, glucose is absorbed, and hunger increases. After this, the customer is likely to order more dishes.
Examples of simple carbohydrates: sugar, honey, syrups, sweet drinks, confectionery, fruit juices (no fiber), milk (lactose).

What are complex carbohydrates?

Complex (slow) carbohydrates are polysaccharides (complex substances consisting of more than three simple sugars) anddietary fiber (cellulose).
Polysaccharides, such as starch, "work" like this:

• are slowly absorbed into the blood, as the digestive system uses enzymes to turn complex carbohydrates into simple ones;
• maintain glucose levels for a long time.

Dietary fiber does not contain calories, but promotes good digestion:

• soluble(pectins, beta-glucans, inulin) form a gel in the gastrointestinal tract, slow down the absorption of sugars and fats, serve as a prebiotic (food for beneficial bacteria microbiota).
• insoluble(cellulose, lignin) add volume to feces, accelerate intestinal peristalsis, promote regular bowel movements.

The key benefits of fiber: regulation of blood sugar and cholesterol levels, support of digestion and microbiota health, prolongation of the feeling of satiety.

Who benefits from eating foods rich in carbohydrates?

Carbohydrate-containing foods are necessary for everyone, but the following are especially sensitive to their deficiency:

Children

Children need carbohydrates for growth and development. Pediatricians urge monitoring the amount of carbohydrates in children's diets. They should get their daily intake not from confectionery products, which contain only fast carbohydrates, but from vegetables and fruits. They contain dietary fiber, slow carbohydrates, and a small amount of fast carbohydrates. Vegetable and fruit dishes should be included in almost every meal.
The daily carbohydrate requirement depends on age. The World Health Organization (WHO) has established the following standards for the consumption of foods containing carbohydrates for children:

Physically active people

Carbohydrates are the main source of energy for muscles.During exercise, carbohydrate-containing sports drinks deliver sufficient energy to the muscles. Consuming carbohydrates before and after exercise restores muscle glycogen stores, which is crucial during prolonged exercise.
The United States Anti-Doping Agency (USADA) recommends that athletes consume 3 to 12 grams of carbohydrates per kilogram of body weight per day.

Diet Watchers

To lose weight, sometimes eliminating just added sugar from your diet is enough. You should not give up foods rich in complex carbohydrates and fiber, because they:

• keep you feeling full longer;
• help you not to overeat;
• maintain intestinal microbiota and regular bowel movements.

The World Health Organization (WHO) recommends that all adults consume at least 400 grams of vegetables and fruits per day, as well as 25–30 grams of fiber. Those monitoring their weight or looking to lose a few pounds should also include this amount of carbohydrates.

Pregnant

Complex carbohydrates are important for fetal growth.In the first half of pregnancy, nutrition usually does not differ quantitatively from a woman's usual diet. However, many pregnant women begin to eat more simple carbohydrates (sweets) and fewer complex carbohydrates (cereals, legumes). However, a lack of complex carbohydrates can lead to a decrease in fetal growth, so from the second half of pregnancy, a woman should even increase her daily carbohydrate intake by 30 grams. But foods with fast sugars should be limited from the 14th week of pregnancy.

Which foods contain carbohydrates

Important: Almost all foods contain a combination of simple and complex carbohydrates. Usefulness is determined by the predominance of complex carbohydrates and fiber, as well as a low degree of processing.
We have compiled a list of carbohydrate-rich foods that are worth making part of your diet.

Dates

Containnatural sugars and fiber.Can be used as an alternative to sugar and sweet desserts. The International Journal of Food Science and Technology writes that date bars help athletes get enough energy during training.

Chickpeas

Contains starch, fiber, and resistant starch.The nutritional value of chickpeas is so high that Cambridge University experts have included it in the list of functional foods. Also, an analysis of 21 studies published in the American Journal of Clinical Nutrition (AJCN) found that chickpeas help reduce weight even without reducing calorie intake.

Oat Bran Bread

Oat bran bread, unlike white bread, contains beta-glucans (soluble fiber). They slow the absorption of glucose and cholesterol, helping to control their levels in the blood.

Brown Rice

Since the product is not cleared of the germ and bran, brown rice retains most of the beneficial dietary fiber. The American Diabetes Association recommends eating brown rice to lower blood sugar levels.

Durum Wheat Pasta

After a meal, blood glucose levels may exceed normal values ​​- this is called the glycemic response. Since durum wheat pasta contains more complex and indigestible carbohydrates (starch, fiber), it causes a significantly weaker glycemic response.

Barley

Barley is rich in a special type of fiber - beta-glucans. They slow down the absorption of starch from food and increase cell sensitivity to insulin.

Prunes

Contains fiber and sorbitol. Scientists from the University of Liverpool have found that it is much easier to control appetite if you eat prunes as a snack. However, you should not rely on prunes - they have a pronounced laxative effect.

Red beans

Beans are rarely considered a carbohydrate food due to their high protein content. However, one serving contains about 7 grams of fiber, as well as starch and resistant starch. Data on the effect of beans on weight is mixed. Some studies confirm that beans reduce waist circumference in young women. Also, a survey conducted among 8,229 adults from 1999 to 2002 showed that people who consume legumes, including beans, have lower body weight.

Bananas

Contain resistant starch (in unripe ones) and pectin (in ripe ones).Unripe bananas relieve diarrhea, while ripe ones relieve constipation. The dual effect is explained simply: as bananas ripen, most of the tannins in their pulp, which contribute to constipation, are destroyed. Soluble fiber, on the contrary, increases. In the stomach, it turns into a viscous gel and promotes bowel movement.

Peas

Starch and fiber are the main components of peas. The product also contains saccharides, which act as prebiotics, that is, they serve as food for the intestinal microbiota.

Corn

Boiled corn can be one of the main sources of fiber for people with gluten intolerance: there is no gluten in corn kernels. At the same time, whole grain corn contains many healthy carbohydrates, including dietary fiber.

Potatoes

If you add boiled potatoes to your diet, you will feel full longer and will not be tempted to snack soon after a meal. A group of Canadian researchers suggests that the structure of potato starch changes during the cooking process. Boiled potatoes accumulate indigestible fiber, which prevents the rapid absorption of carbohydrates.

Buckwheat

Buckwheat is another gluten-free and carbohydrate-rich product. Buckwheat grains contain a lot of resistant starch. It is not digested, but intestinal bacteria synthesize short-chain fatty acids from it. One of them, butyrate, strengthens intestinal cells and helps them prevent toxic substances from entering the blood.

Bulgur

Bulgur is made from durum wheat grains. They are pre-steamed, dried, and ground to create a functional food product. Bulgur is rich in insoluble fiber, which is beneficial for intestinal microbiota, as well as vitamins and proteins.

Apple

Apples are a good source of pectin, a soluble fiber. Pectin absorbs water in the intestines, adds bulk to stool, and facilitates its elimination. It is best to eat apples with the skin, as it contains most of the fiber.

Pear

Pears are rich in fructose and sorbitol, which has a laxative effect. The complex carbohydrates in pears are lignin, a fiber. Gut bacteria transform lignin into lignans, better known as phytoestrogens.

Freshly squeezed orange juice

Freshly squeezed 100% orange juice retains most of its fiber and polyphenols. The latter can slow down the absorption of fructose and glucose from the drink and maintain satiety longer.

Carrot

Promotes weight loss, helps regulate blood sugar and insulin levels after meals.

Watermelon

The high content of healthy carbohydrates makes watermelon an excellent product for those who are just starting to exercise. In addition to sugars, watermelon contains citrulline. This amino acid promotes the production of vasodilators, thereby facilitating the delivery of oxygen to muscles during strength training and can even reduce muscle soreness after training.

Cabbage

About 50% of cabbage is fiber, and the other half is natural sugars. A nice bonus: cabbage contains almost no fat, so it can be consumed when losing weight.

Cow's milk

Milk and dairy products provide only simple carbohydrates, mainly lactose. Despite this, milk has a low glycemic index, which means it does not cause a significant increase in blood sugar levels. At the same time, milk is a source of easily digestible protein, calcium, and vitamins. Beef liver Beef liver contains a certain amount of carbohydrates - these are glycogen reserves. A source of not only carbohydrates, but also high-quality protein, vitamins (especially A, group B), iron.

The Plate Rule, or How to Eat Carbohydrates

To make it easier to stick to a balanced diet, the Harvard University School of Public Health suggested using the plate rule.
1. Take a plate with a diameter of ~23 cm.
2. Mentally divide it:

• 1/2 plate: non-starchy vegetables and fruits. Salad greens, cucumbers, tomatoes, broccoli, cauliflower, carrots, asparagus, peppers, mushrooms, berries, apples. (Goal: fiber, vitamins, minerals, volume).
• 1/4 plate: complex carbohydrates. Whole grains (bulgur, brown rice, quinoa, oatmeal), starchy vegetables (potatoes, corn, pumpkin - count them in this quarter, not half!), legumes (beans, lentils, chickpeas), whole-grain pasta or bread. (Goal: energy, fiber, B vitamins).
• 1/4 plate: protein. Lean meats (chicken, turkey, beef), fish, seafood, eggs, tofu, tempeh. (Purpose: building material, satiety).

3. Add healthy fats: 1-2 tbsp. vegetable oil (olive, canola) for salad dressing or cooking. A handful of nuts or seeds.
4. Drinks: water, unsweetened tea/coffee.

What could be hidden behind the label "sugar-free"

When choosing foods rich in carbohydrates, carefully study the labels.
1. "Sugar-Free" ≠ "No Carbs or Sweeteners": This label means no sucrose (table sugar). But the product may contain:

• Other natural sugars: fructose (in fruits/juices), lactose (in dairy products), maltose (in malt).
• Natural sweeteners: honey, maple syrup, agave syrup, coconut sugar (they are still simple sugars!).
• Artificial or natural intense sweeteners: aspartame, sucralose, stevia, erythritol, xylitol, sorbitol. They can affect the microbiota, taste buds and appetite. "Sugar-free" often means it contains sugar.

2. Ingredient order: Ingredients are listed in descending order of weight. If "whole grain" bread lists "premium wheat flour" first and "whole wheat flour" in 4th or 5th place, it's more likely to be white bread than whole grain.
3. Hidden sugar in "healthy" foods: flavored yogurts, granola bars, sauces (ketchup, barbecue), bread, and ready-made cereals often contain added sugars under various names (dextrose, maltodextrin, high-fructose corn syrup, etc.).
Carbohydrates are not the enemy, but an essential source of energy and an important component of a healthy diet. The key is choosing the right sources: whole, minimally processed foods rich in complex carbohydrates and fiber (vegetables, fruits, legumes, whole grains). Limiting added sugars and carefully reading labels will help make your diet as healthy as possible. Use the "plate rule" as a simple tool for balance. To personalize your diet, especially if you have medical conditions (diabetes, IBS), consult a nutritionist or doctor. Blood glucose monitoring can be useful for assessing individual responses to different carbohydrate foods.