8 Foods Rich In Carbohydrates

Have you ever wondered what might be the 8 most common carbohydrate-rich foods in your weekly intake? Well, here are the answers.

Most of us tend to think of carbohydrates as our enemies when it comes to losing weight or getting fit. This is totally false, since carbohydrates are macronutrients that work as energy fuel  for the proper functioning of the body.

Remember that  there are two types of carbohydrates : the bad and the good. Junk food, hydrogenated oils and refined sugars are part of the group of bad guys, as stated in this study carried out by the National University of Colombia. It is very easy to identify why: its nutritional contribution is poor or null.

Fruits and vegetables, as well as natural sweeteners, make up the group of good carbohydrates.

Therefore, there is no reason to eliminate all foods rich in carbohydrates, but to balance the consumption of good carbohydrates in our diet in order to enjoy the nutritional benefits they provide.

5 foods rich in carbohydrates

1. Potato

This is one of the most accessible and inexpensive foods on the market that you cannot stop consuming in your diet. However, you should leave out the frying, that is, do not use any type of oil in particular.

The best way to ingest it is by cooking it or preparing it in the oven, in this way you maintain the recommended amount of carbohydrates in a natural way.

Every 100 grams of potato is equivalent to 27 grams of carbohydrates; an ideal amount to complement it with other types of food. In addition, the potato is a source of vitamin B6, vitamin C and potassium.

2. Banana

Most of the fruits are sources of essential macronutrients for our organism, and the banana does not escape from it. The most advisable thing is to consume green banana before training, and the ripe one after training.

This is because the green banana is composed of starch, releases energy little by little (this is ideal for resistance training) and is beneficial for the digestive system, according to this study carried out by the University of Brasilia. While the mature is rich in sucrose, which contributes to the recharge of energy in the body and improves cognitive functions, as this research from the University of Murcia ensures.

It should be noted that, in particular, green banana contains resistant starch that acts as soluble fiber. This, thanks to pectin, can moderate cholesterol levels (according to this study from the University of Lima) and reduce appetite.

3. Oats

Believe it or not, oatmeal is one of the most beneficial carbohydrate-rich foods out there. It is also rich in carbohydrates and fiber, providing 50 grams of carbohydrates per cup.  And the best of all is that you can accompany it with:

• Honey.
• Milk.
• Strawberries.
• Yoghurt.
• Bananas / bananas.
• Fruits of the forest.
• Nuts and seeds (such as chia).

Oatmeal is a satisfying and energizing food. It is also a very common ingredient in various recipes for breakfasts and snacks. Best of all, it is low in calories and provides important nutrients such as antioxidants and vitamins and minerals. 

4. Pasta

Most elite athletes regularly consume certain amounts of pasta in the days leading up to a competition. This is because common pasta has a higher glycemic index than rice, which translates into: a higher energy intake.

Therefore, pasta is another of the most recommended carbohydrate-rich foods.  

5. Rice

Rice is the most consumed cereal in the world after wheat. In addition to being inexpensive, it is one of the foods rich in carbohydrates, approximately 80%. Therefore, it is an ideal source of energy before physical exercise.

You can accompany it with meat, fish or eggs and a small portion of vegetables. The ideal is to prepare it with little oil and consume an amount not exceeding one cup a day.

6. Tapioca

This food, belonging to the group of tubers, is a healthy source of carbohydrates due to its high starch content; Furthermore, tapioca is low in cholesterol.

Just 100 grams of tapioca make  the equivalent of 22 grams of carbohydrates. This is one of the lowest sodium high carbohydrate foods. That is why most nutritionists recommend it in their diet plans.

7. Bread

Bread is a food rich in good carbohydrates when it is made from bran fiber since it increases the bolus. Savado is a nutrient that has proteins, fats, minerals and even a percentage of water.

8. Whole grains

Whole grains are loaded with low-glycemic carbohydrates, as they function as the fuel you need to carry out various activities.

Almost all cereals are high in fiber,  which is essential to regulate intestinal transit, as well as promote and prolong the state of satiety, according to this study carried out by Tufts University (United States). Its consumption helps regulate metabolism.

Finally, hopefully this article has helped you demystify carbohydrates. Certainly, we must inform ourselves of the different options that we have at our disposal. In fact, as you have seen, we have a wide range of options before us to choose a rich and varied diet without falling into boredom.