Which foods contain more carbohydrates. What foods have more carbohydrates? Let's consider some of them

Difficulties in implementation proper nutrition practically not, it is enough to observe a few basic provisions and choose the right power supply scheme. Carbohydrate-rich foods can help reduce calories effectively. They allow not only to lose weight, but also to improve metabolism, which is important for health. To get a beautiful and slim body, you need not only to know which foods are high in carbohydrates, but to engage in physical training.

What should be the food

Sometimes in modern world the pace of life does not allow giving the body special physical activity, therefore, to maintain health, it is necessary to choose your own balanced diet... It has been proven for centuries that proper nutrition contributes to a healthy and healthy life. Proper carbohydrate nutrition is one of the most complex mechanisms organism. The difficulty lies not only in the energy supply of the body, but also in the correct work of muscles, organs, digestive, circulatory, bone and vascular systems. The main role in all biological processes is played by carbohydrates. In the body, they are deposited in the form of glycogen accumulated in the muscles and liver.

You can not eat only foods containing carbohydrates, you need to know at least basic information about nutrition. What foods contain carbohydrates, proteins, fats and vitamins, how they affect the body, how much should be received and other data should be taken into account before starting a rigid diet. And it is imperative to consult a doctor if there is any chronic diseases or severe ailments. Only with the help of a doctor of knowledge can we develop a special individual program intake of certain food, which can help not only lose weight, but build muscle mass, in some cases, cure or reduce the severity of the disease.

Fats and proteins are necessary for the body to carry out the correct work of all organs and systems. Protein helps to improve muscle tone, the lack of protein in food intake interferes with building muscle mass... They contain amino acids that the body needs. A person is unable to synthesize them on his own, therefore he needs to consume them in the form of food, be it tossoy, egg white or any other products. Therefore, the diet should include animal proteins in the menu (better absorbed than proteins vegetable origin). Fats, like carbohydrates, are also a kind of battery for the body, but their structure is significantly different from carbohydrates. Products, saturated with fats, much more high-calorie carbohydrate, and much longer absorbed and broken down, deposited in the form of a fat layer, necessary to maintain the excellent condition of hair and nails. Fat is also needed for testosterone production.

Carbohydrates as the main energy source

The energy basis for humans is the consumption of plant and dairy products. This is due to the fact that these foods containing carbohydrates contribute to the saturation of the body with glucose. It is she who supports cellular metabolism.

What foods contain carbohydrates? Dairy products, fruits, vegetables, refined sugar, and complex carbohydrates are well saturated with starchy foods (grains, cereals). Moderate intake of complex carbohydrates with food is so significant for the human body, they are fundamental to a healthy diet. Foods containing unrefined carbohydrates are the healthiest foods. Contains their whole grain products, which are good for great content vitamins necessary for the body dietary fiber.

What foods contain healthful carbohydrates? Many people don’t know how to enrich their bodies with the right amount of carbohydrate-rich foods with their daily meals.
From what foods contain carbohydrates, the list of foods includes the following main components:
1. Bananas, legumes, bread and whole grain flours are insoluble. The benefits of this food are good effects on the large intestine in the form of intestinal normalization.
2. Eating oatmeal, buckwheat, brown rice, corn and pasta, as well as brown sugar.
3. It is also worth eating apples, melons, peaches, pears and berries, this is useful not only for saturating the body with carbohydrates, they still have diuretic effects, which allows you to remove from the body harmful substances naturally.
4. Cabbage of any kind, baked potatoes, bell peppers, onions in any form, carrots, beets, spinach. All these vegetables can improve vision and physical condition of a person.
5. Nuts, yoghurts, kefir and soy products improve the neurological state, the quality of sleep and the functioning of the glands of the needle brain.

It is known that the above menu components should be an integral part of human nutrition. They will help to reduce not only weight, but normalize blood sugar. Significant improvements are noted on the side of the central nervous system. If an individual diet requires foods containing carbohydrates, a dietitian should recommend a list of them, as the food may contain not only carbohydrate micronutrients that have a good effect on the body, but also worsen its condition.

That absorption is undesirable to consume in large quantities

As you know, simple carbohydrates are unable to enrich the body with the necessary nutrients due to their lack. Moreover, foods high in carbohydrates without nutrients it is highly discouraged to eat in large quantities, they can provoke many ailments or aggravate existing ones.
What harm do they do:
1. Become the cause of the rapid rise in blood sugar. This is especially dangerous for the sick. diabetes mellitus... They also provoke diseases of the pancreas due to its excessive overload, and cause it to produce high amounts of insulin, intended to normalize blood sugar.
2. These carbohydrates are one of the main causes of obesity. With their help are rapidly formed fat cells, as a result of which and there is an emergence from excess weight.
3. There are violations at the psychological level in the form of chronic fatigue or psychological instability. Often this is due precisely to the habituation of the body to the constant intake of food containing such carbohydrates.

It is worth noting that you cannot consume refined carbohydrates all the time, especially in large quantities. They cause ailments cardiovascular systems, the development of metastases ( cancer cells), osteoporosis, caries and many other diseases that are dangerous not only for general condition man, but for his life as a whole.

Foods that are high in carbohydrates that are harmful to health in varying degrees:

absolutely all white flour products;
sugar and foods containing it in large quantities, carbonated drinks;
canned juices, fast food products, puddings, ice cream and others.

These products contain refined substances, which, entering the body, provoke a short-term burst of energy, leading to fatigue.
People who prefer this food quickly become hungry again, they have to eat more, which is why they get better. Complex carbohydrates saturate the body for a longer period of time, which contributes to an improved physical and general condition, so they should always be part of the daily menu.

However, it is not enough to know the composition of foods containing carbohydrates; it is necessary to correctly distribute carbohydrate products over time. After all, it is known that food consumed in the first half of the day is better burned, therefore, to support the figure, the most high-calorie and carbohydrate-containing food needs to be eaten before 16.00, later more light food, in the evening, instead of your favorite side dishes, it is best to eat vegetable salad.

Carbohydrate-containing foods are absorbed more intensively in the morning after sleep. It can be various dairy cereals or cereals, as well as potatoes and fruits.
If a person trains his body, regardless of the time of physical activity, the need for carbohydrates, and accordingly, their assimilation, increases the enemy. Fitness instructors call this a “carbohydrate window”. During this period, carbohydrates enter the muscle, aneuric mass.

In order for the diet to be balanced and complete, when compiling it, you need to know about the substances used with food. Simple and complex carbohydrates occupy a significant place in the diet of every person. However, you need to know not only about the substances that make up food, but also understand their principle of action.

The concept of "fast or simple carbohydrates" is very popular today. Their group includes sugar, fructose and glucose. As a rule, their use contributes to the addition extra pounds.

Glucose

The main task of glucose is to stabilize the natural metabolism of carbohydrates in the body. Thanks to this substance, the brain can function fully, receiving the necessary energy. Eat simple and complex carbohydrates, in particular glucose, should be in small quantities.

cherries;
pumpkin;
raspberries;
grape;
cherries;
watermelon.

Fructose

Refers to a popular type of fruit sugar. This sweetener is a frequent guest on the table of a person with diabetes. However, the simple carbohydrates found in fructose can raise blood sugar levels, but in small amounts.

Fruit sweetener has a rich flavor. It is also believed that the introduction of this sweetener into the daily menu can reduce general indicator unnecessary substances (empty carbohydrates) in the diet.

The taste of this sweetener is much more intense than that of simple sugar... It is believed that by including fructose in the diet, it is possible to achieve a reduction in the harmful carbohydrate content of food.

Sucrose

There are no nutritional components in this sweetener. After hitting human body, is broken down in the stomach, and the resulting components are sent to the formation of adipose tissues.

When referring to simple carbohydrates, they most often mean sugar, but in reality there are a lot of products containing empty organic matter. Such food is not always useless, however, it contains sugar.

What harms a slim figure?

A vicious enemy beautiful figure are dishes prepared with granulated sugar. Various cakes, sweets and sweet pastries are considered such food.

Nutritionists have a negative attitude to this food because the substances contained in it behave in a specific way: they enter the stomach, where they break down into separate elements.

Important! Sugar is quickly absorbed by the blood, provoking sudden jump insulin!

The main ingredient in all desserts - sugar - promotes the accumulation of fat. And the feeling of hunger, after eating sweet food, reminds of itself in the shortest possible time.

Easily digestible carbohydrates: features

Simple carbohydrates are often quickly absorbed monosaccharides and disaccharides. This process is rapid because it is based on glucose and fructose.

Such elements are used together with baked goods, some vegetables or dairy products. They cannot behave differently due to the simple structure.

Note! Fast or simple carbohydrates are very harmful for people who are inactive.

Instant food processing in sedentary conditions increases blood sugar concentration. When its level drops, the person feels hungry. In this case, the unused substances are converted into fat.

However, in this process there is one interesting feature: with a carbohydrate deficiency, a person feels tired and constantly tends to sleep.

Note! Use organic matter in large quantities contributes to completeness.

Fast carbohydrates: are there or not?

All nutritionists recommend that you keep your intake of these substances to a minimum. Excessive amounts of sugary foods will bring empty carbs to the body, which are converted to fat. And as you know, getting rid of fat reserves is very difficult, and sometimes even impossible.

Note! Foods rich in easily digestible carbohydrates can, unfortunately, be addictive.

But it is not easy enough to completely refuse such food or eat it in a minimal amount. Composing dietary useful menu it is necessary to calculate simple carbohydrates.

The diet can be enriched with mass healthy foods: all kinds of cereals, berries, herbal decoctions, freshly squeezed fruit juices and vegetables. But healthy food should also be eaten in reasonable amounts.

Substances that are rapidly absorbed by the stomach and converted into adipose tissue, is in the composition of vegetables, berries, fruits, which contain a different amount of monosaccharide. The percentage of glucose in them is different, but it is still present.

List of foods with simple carbohydrates

Berries and fruits containing glucose:

raspberries (3.9%);
strawberries (2.7%);
cherry (5.5%);
plum (2.5%);
cherry (5.5%);
watermelon (2.4%);
grapes (7.8%).

carrots (2.5%);
white cabbage (2.6%);
pumpkin (2.6%).

Fructose is found in a wide variety of foods found in vegetables, berries, fruits and natural honey. As a percentage, it looks like this:

watermelon (4.3%);
beets (0.1%);
apple (5.5%);
cherry (4.5%);
cabbage (1.6%);
raspberries (3.9%);
cherry (4.5%);
grapes (7.7%);
black currant (4.2%);
pear (5.2%);
strawberries (2.4%);
melon (2%);
honey (3.7%).

Lactose can be found in milk (4.7%) and fermented milk products: sour cream of any fat content (from 2.6% to 3.1%), yogurt (3%), kefir of any fat content (from 3.8% to 5.1%) and in fat cottage cheese (2.8% ) and low-fat (1.8%).

Sucrose is found in an insignificant amount in many vegetables (from 0.4% to 0.7%), and its record amount, naturally, lies in sugar - 99.5%. A high percentage of this sweetener can be found in some plant foods: carrots (3.5%), plums (4.8%), beets (8.6%), melon (5.9%), peach (6.0%), and mandarin (4.5%).

For clarity, you can demonstrate a table of simple and complex carbohydrates, or rather, the products in which they are contained.

What foods do not contain carbohydrates?

So that food is beneficial and does not harm the figure, nutritionists are advised to opt for complex carbohydrates that normalize digestion, slowly saturate the body and provide a powerful supply of energy.

When composing a menu for the day, you should take into account all the vital components of products and use them in moderation. And in order to limit the use of fast carbohydrates, a list indicating the calorie content of a particular food should always be kept at hand.

The basis healthy eating is the balance of proteins, fats and carbohydrates. For a stable life of the body, food must contain all the required components. Foods high in carbohydrates provide us with the glucose we need to support proper metabolism at the cellular level.

In the article, we understand the benefits and dangers of carbohydrates for the human body.

The benefits of carbohydrates

Carbohydrates are broken down in the body more quickly than protein and fat compounds. They are required to function properly immune system, participate in metabolic processes at the cellular level and the synthesis of nucleotides responsible for the transmission of hereditary information.

Important! In the process of losing excess weight, you should eat foods containing carbohydrates only for breakfast and lunch.

The blood of a healthy adult contains about 6 grams of glucose. This provides a person with energy for a quarter of an hour. The balance of blood sugar is maintained by two hormones - insulin and glucagen.

Insulin lowers the amount of glucose in the blood, converting it to glycogen or fat.
Glucagen increases blood sugar in the case of a lack of the latter. In this case, the body consumes previously stored glycogen contained in muscle tissue and liver. These stored resources are enough to provide energy for 10-15 hours. When this supply is used up and the sugar level drops, the urge to eat arises.

There are several varieties. organic compounds- simple, complex, soluble and insoluble dietary fiber.

By the rate of assimilation, glucose is in the first place, the second is fructose. The third and fourth places are occupied by lactose and maltose, which are absorbed during digestion gastric juice and intestinal enzymes.

Products containing the group simple carbohydrates, in the stomach are broken down to glucose. Once in the bloodstream, it is used for cellular nutrition.
The process of breaking down complex carbohydrates is quite lengthy. It starts in the stomach and ends only when the food bolt reaches small intestine... This is due to the presence of fiber in this group, which prevents the rapid absorption of sugars.
Foods containing an indigestible group of these organic compounds, such as dietary fiber and pectins, are essential for intestinal motility and elimination of toxins. They also bind cholesterol, while stimulating activity beneficial microorganisms in the intestines.

If the diet is dominated by foods with a high carbohydrate content, our body actively stores excess glycogen. And with an excess of sugars in food and sufficient reserves of glycogen, carbohydrates are transformed into body fat, thereby contributing to an increase in body weight.

List of foods with healthy carbohydrates

Only if the food contains enough complex carbohydrates, the body will not feel a deficiency.

Bananas and popular whole grain breads are rich in insoluble fiber and stabilized starch. They are indispensable in the work of the large intestine. With their assistance, you can easily normalize the bowel function in people suffering chronic constipation.

They are found in large quantities in following list products: in oatmeal, pasta, buckwheat and corn. It will also be very useful to include apples (unpeeled), apricots, various berries, melons, plums and pears in the menu.

Complex carbohydrates are found to a large extent in cabbage, potatoes, peppers, onions, tomatoes, zucchini, cucumbers, carrots, radishes and beets. Nutritionists also advise to include in your diet flax seeds, nuts, seeds, legumes and milk fermentation products.

You need to eat fully and understand in which products we use, the largest number carbohydrates. This is the only way to get enough energy, normalize blood glucose and increase the productivity of brain activity.

In addition, these products lower blood cholesterol levels, normalize metabolism and help in getting rid of excess weight.

Only if used correctly carbohydrate foods, the central nervous system will work without interruption. This will help avoid neuroses, apathy and depression.

Table of foods with unhealthy carbohydrates

Regular use deprived of important nutrients, but rich in simple carbohydrates, foods can lead to the development or exacerbation of pre-existing diseases.

Their overuse promotes:

A rapid increase in blood sugar, which increases the load on the pancreas to produce insulin. Over time, this can lead to the development of diabetes mellitus.
The high content of simple carbohydrates in the daily diet is addictive and manifests itself chronic fatigue, a sudden change in mood, or depressive states.
All kinds of diseases of the heart and blood vessels, cancerous tumors, osteoporosis and degenerative disorders caused by free radicals can also develop due to the high amount of simple carbohydrates in everyday foods.

List of foods containing a lot of carbohydrates (harmful to the body):

butter baked goods, soft wheat pasta;
pure sugar, syrups, jam, soda;
confectionery, jelly, milk chocolate;
canned juices, ice cream and fast food.

This list includes high-calorie foods, the burst of energy after consumption of which is short-lived and is quickly replaced by fatigue and hunger.

Unlike simple ones, complex carbohydrate compounds must be included in daily diet... It is they that provide a longer feeling of fullness and give a boost of vigor to support the physical and mental health of our body.

See the detailed table for popular products below (the table is clickable to enlarge). Table: What foods are high in carbohydrates?

People who abuse simple carbohydrates develop fat cells faster, leading to overweight and obesity.

Lack and excess of carbohydrates in the body

Carbohydrates are indispensable for the energy supply of the brain and nervous system... Thanks to food in muscular system and the liver accumulates a certain reserve of complex carbohydrates in the form of glycogen. If food is not available, it begins to transform into glucose, ensuring stable blood sugar levels.

However, if complex carbohydrates are eliminated from the diet, its reserves are depleted after about twelve hours. In this case, carbohydrates in the body are formed from derivatives of protein metabolism.

If there are few carbohydrates in the body, liver cells begin to degenerate into fatty ones, and when this fat breaks down, ketones (acetone, benzophenone) are produced in the body and accumulate in large quantities. As a result of this, metabolic disorders occur. In addition, due to the high content of ketones, the process of oxidation of fats and proteins begins, which leads to intoxication and can lead to coma.

Eating foods high in carbohydrates raises blood insulin levels and leads to the formation of fat.

Energy enters the human body through food, and its main suppliers are carbohydrates, which are primarily responsible for the formation of energy in muscles and internal organs... By receiving enough carbohydrates, we also provide normal functioning brain tissue. If you know which foods contain carbohydrates and eat them daily, you do not have to worry about the state of the nervous system, and to put it simply, without carbohydrates, a person will not be able to move and think correctly. Pay attention to carbohydrates should be mostly those who are engaged in active species sports whose work is related to physical activity and those who just want to have a good figure with muscle, not fat.

Types of carbohydrates and their effects on humans

Knowing which foods contain a lot of carbohydrates, many prefer them, forgetting that excess is often harmful, and an excess of carbohydrates in the body can lead to excess weight and obesity. In addition, it is worth knowing that they can be both positive (slow) and negative (fast). Positive carbohydrates, which are also called unrefined carbohydrates, are not converted in the body immediately, therefore energy comes in gradually, as for negative or refined carbohydrates, they carry in themselves extra calories and can cause great harm to the body.

Fast Carbohydrate Foods	Slow Carbohydrate Foods
Bread, any bakery	Buckwheat, oatmeal, yachka, lentils, chickpeas
Marmalade, honey	Fruit: apple, pear, lemon, grapefruit
Marshmallow, marshmallow	Berries
Sugar, jam
Rice, potatoes, corn

Fast carbohydrates

Foods containing carbohydrates are presented in a wide variety, among them there are foods that contain sufficient amounts of monosaccharides, such as glucose, fructose and galactose, as well as disaccharides, among which lactose, maltose and sucrose should be distinguished. This fast carbohydrates, which are considered beneficial for the body, since they are well absorbed by our body, immediately entering the bloodstream. One of the most easily digestible fast carbohydrates is glucose, which our brain needs, so people who are engaged in mental work cannot do without it.

The list of foods containing carbohydrates includes those that are rich in fructose. While excessive consumption of glucose can be harmful, fructose, although twice as sweet, is suitable even for people with diabetes because it takes longer for the body to absorb than glucose.

With dairy and fermented milk products lactose enters the human body, which is broken down into gastrointestinal tract, turning into galactose, which is not found in pure form in food. Galactose, for its part, is converted into glucose in the human liver. Lactose, like other disaccharides, is slowly absorbed by the body, it is useful for children and normalizes the intestinal microflora, which is important for older people.

Among disaccharides, there is also a real enemy of people with a tendency to be overweight - sucrose, which is a pure carbohydrate, which, when it enters the body, is deposited in the form of extra pounds. Maltose, which is found in beer and other foods, is also a source of excess weight.

Did you know that alcohol slows down the process of lipolysis (breakdown of fat cells), so it will be extremely difficult for you to lose weight by consuming alcohol.

Slow carbohydrates

Having understood which foods contain fast carbohydrates, you can move on to polysaccharides - complex or slow carbohydrates. They cannot be considered very useful, however, in limited quantities and they are necessary for a person, despite the fact that excessive consumption of glycogen, starch, fiber and pectin, namely, they belong to this group, can lead to excess weight. By digesting which foods contain slow carbs and cutting back on those foods, you can cure other health problems as well. Complex carbohydrates contain a large amount structural elements that are not absorbed by the body immediately.

The reserve polysaccharide in the human body is glycogen, which, in the event of a lack of carbohydrates, is converted into glucose. A good supplier of carbohydrates to the body is starch, which, for the most part, is well absorbed by the body, if we are not talking about resistant starch, which is fermented by bacteria in the large intestine, which contributes to the normalization of the intestinal microflora.

Slow carbohydrates absorbed for a long time, so they are best consumed in the morning. Their energy will be enough for the whole day.

Foods containing carbohydrates and limiting their intake

Given the presence of two groups of carbohydrates, the table of foods containing carbohydrates is divided into two parts. From the first part you can find out which foods contain fast carbohydrates, the other part of the list contains foods containing slow carbohydrates. In any case, despite the benefits and harms of this or that carbohydrate, you need to know what foods they are in in order to organize the right one, balanced diet without disturbing the metabolism.

Fruits are a good source of glucose, including special attention deserve grapes, bananas, cherries, raspberries and cherries. Also, a large amount of glucose is found in vegetables - pumpkin and cabbage.
The list of foods containing carbohydrates can be continued by watermelon, pear, strawberries, apples, black currants and honey, rich in fructose and useful for patients with diabetes.
The source of lactose in the human body is, as already mentioned, milk and fermented milk products.
Sucrose is found in its pure form in those products that can hardly be called useful - in sugar, jam, many baked goods, ice cream and sugary drinks.
Maltose, in addition to beer and malt, is present in honey and some baked goods.
The list of foods containing complex carbohydrates can start with animal products, and especially the liver, which contains large amounts of glycogen.
Starch enters the human body through potatoes, bananas, rice and legumes - beans, lentils, peas and beans. Starch is also contained in pumpkin, tomatoes, cabbage and other vegetables.

Remember: there are no bad carbs, it's all about quantity. Most of foods containing a reasonable amount of carbohydrates cannot harm the human body; there are also foods containing a large amount of carbohydrates among them. Therefore, it is sometimes worth listening to the opinion of nutritionists who have tabooed some of these products. They do not advise, for example, to abuse products such as cakes and other sweet foods, you should also be careful about baked goods, canned fish and crab sticks... Eat less semolina, rice and barley, and many fruits should be treated more carefully. If you want to have a good figure, forget about milk, fat sour cream and kefir. At the same time, you can safely eat fat-free foods, olive oil, lean fish, chicken eggs, meat and even sausage with sausages, the main thing is that it should be normal, no frills.

Carbohydrates are the main source of energy for the body and are mainly obtained from plants and dairy products. There are three types of carbohydrates - starch, sugar, and fiber.

Starch is made up of a chain of small sugars. These chains must break in order to generate energy. Each gram of starch contains 4 calories. Sugars are simple carbohydrates that are easily absorbed by the body. Fiber does not have any calories because our body does not absorb it during digestion.

Products that contain high level sugars: candy, jelly, soda, cake, and fruits. Foods that contain starch: noodles, breads, grains, and vegetables. Consuming healthy, high-fiber carbohydrates in moderation will help you maintain a healthy weight. But too many calories can lead to weight gain and gain blood pressure especially in those people who suffer from diabetes.

Most people choose diet foods with low content carbohydrates. But our intake of carbohydrate foods must be well balanced, otherwise it can be harmful to the body. Each gram of carbohydrates contains 3.75 kcal. Our body needs 40 to 60% of its calories from carbohydrates, and in portions that are not harmful to health. Recommended daily rate carbohydrate intake is 130 g for adults.

1. Potatoes:

Potatoes contain the required amount of carbohydrates in the form of starch. One cup of boiled potatoes contains 31 grams of carbohydrates, and a cup of mashed potatoes contains 36 grams. Fritters have the highest amount of carbohydrates, that is, 35%, and fries contain 27% carbohydrates. Potatoes are also rich in potassium. A medium-sized vegetable contains only 110 calories and is completely devoid of sodium, cholesterol and fat, so it is suitable for any diet. It also contains vitamin C, B6, fiber, and iron.

2. Whole grains:

Whole grains are an excellent source of complex carbohydrates and dietary fiber.

Nearly every whole grain is high in complex carbohydrates, as well as bran and endosperm, which provide the body with a variety of nutrients and other health promoting ingredients. Cereals that contain carbohydrates include rice, corn, wheat, barley, oats, and buckwheat. Brown rice contains 38 mg of carbs per serving. It not only provides our body with energy-giving carbohydrates, but also contains the necessary amount of fiber, which improves digestion. Whole grains contain similar, and sometimes more, disease-fighting chemicals than many typical fruits and vegetables. Whole grains improve digestive tract and helps control weight.

3. Citrus fruits:

Citrus products are known to be a good source of vitamins, minerals and dietary fiber that promote healthy growth, development, and well-being of the body.

The main source of energy in citrus fruits is carbohydrates. These fruits contain just simple carbohydrates: fructose, glucose and sucrose, as well as citric acid, which provide us with energy. A medium-sized grapefruit contains 18.5 grams of carbohydrates and 2.7 grams of fiber. 151 g of oranges contains 14 g of carbohydrates.

4. Berries:

Sweet and juicy, the berries are rich in pro-anthocyanins, natural pigments and antioxidants. Strawberries, such as blueberries and blackberries, also contain significant amounts of carbohydrates. Both contain 14 grams of carbohydrates, while blueberries have a higher carbohydrate rate of 21 grams per cup. These berries also help rid the body of harmful oxygen and protect it from cancer and other infections.

5. Watermelon:

In addition to its wonderful taste and low calorie content (watermelon has a lot of water), this berry is an excellent source of vitamin C (a powerful antioxidant) and beta-carotene, and thus provides enough vitamin A to prevent cataracts and improve vision. ½ cup watermelon cubes contains 5.5 grams of carbohydrates and also has an average glycemic index of 72.

6. Apples:

Delicious and crunchy apples are one of the most popular fruits as well as a favorite of health conscious fitness enthusiasts.

7. Sweet potatoes:

Sweet potatoes provide the body with good carbohydrates to give us energy. 227 grams of sweet potatoes contains 240 calories and 55 grams of carbohydrates. It has almost no sodium, and very little saturated fat and cholesterol. This good source fiber, vitamin B 5, potassium, vitamin A, C and manganese.

8. Nuts and legumes:

Legumes like important source food are very close to cereals. They contain more protein than any other vegetable and thus resemble animal meat in their nutritional value... Just like grains, nuts and legumes are rich in complex carbohydrates.

In addition to carbohydrates, they also contain proteins, omega-3 fatty acids and a complex of vitamins and minerals, as well as a lot of fiber, which helps in digestion and maintenance healthy weight... Foods that contain the required amount of protein include lentils, peas, soybeans, beans and beans.

9. Cereals:

Cereals - healthy way start the day, but better measure their amount and be aware of the carbohydrate content.

Most ready-to-eat grains are high in sugar, although manufacturers claim they are whole grains on the packaging. These cereals have 98% carbohydrates, in contrast to sprouted counterparts such as oats or rye, which contain 13-15% carbohydrates. Other nutrients in grains are fiber, protein, zinc, iron, and vitamins. Oats are the healthiest breakfast options.

10. Dried fruits:

Dried fruits like kiwi, prunes, and dates contain the right amount of carbohydrates along with others important components(fiber and vitamins). They can be used in moderate amounts to satisfy the sweet tooth.

Dried fruits such as apples, prunes and bananas contain 88% carbohydrates, while dried peaches, apricots, and raisins are about 75%. 1/4 cup of raisins provides 45 grams of carbohydrates. Many nutritionists recommend using dried fruits in salads and baked goods.

11. Bananas:

Bananas are rich in fiber and potassium. So, one banana has 24 g of carbohydrates. It also contains more sugar than any other fruit. Bananas are rich in vitamins B6, C and fiber. Turn on, by at least, one banana in your daily breakfast, or add it to cereals, fruit salads, yoghurts and milkshakes.

12. Bread:

Bread supplies a significant portion of the nutrients we need to grow and maintain the health and well-being of the body. It is a good source of vitamins, minerals, fiber and carbohydrates, and is almost free of cholesterol and fat.

A slice of whole grain bread contains about 20 g of carbohydrates, and White bread contains even more carbohydrates. Try to limit your consumption of bread or choose black instead of white. It's also rich in fiber, which can help keep you satiated for longer and control hunger.

13. Pasta:

White flour and semolina pasta are high in carbohydrates and glycemic acid. Try quinoa or wheat pasta instead of unhealthy counterparts and add healthy vegetables to the toppings. Three cups of spaghetti will provide your body with 97 grams of carbohydrates. Durum pasta is also rich in B vitamins and iron, which only add nutritional value.

14. Green vegetables:

Some green vegetables are also high in carbohydrates and contain important vitamins and minerals. While you should minimize your intake of simple carbohydrates, they low level, which was found in green vegetables, does not make the latter harmful due to high content nutrients. Peas, acorn juice and asparagus can contain up to 30 grams of carbohydrates. Other vegetables include beans, okra, cucumbers, courgettes, and spinach.

As you can see, not all foods high in carbohydrates can be harmful to your figure. It is important to always remember which of them can really harm the body and which cannot, because our body needs not only proteins and fats, but primarily carbohydrates.