Carbohydrates provide energy for the body. The Recommended Dietary Allowance for carbohydrate is 130g for children and adults. The authors of "Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids" estimate that men consume about 220 to 330g of carbohydrate, and women consume about 180 to 230g of carbohydrate, per day. The carbohydrates in the diet primarily come from plant-based foods. Dairy foods are the one exception, according to "Krause's Food, Nutrition and Diet Therapy."
Grains and Starches
Cereal grains and starches are the major source of carbohydrates in the diet, according to "Krause's Food, Nutrition and Diet Therapy." Most grains and starches, when choosing the whole grain variety, are high in fiber, vitamins and minerals. Bread type foods such as English muffins, bagels, tortillas and rolls contain carbohydrate. Pasta is made from wheat flour and is another source of carbohydrate. Grains such as rice, couscous, barley and millet are plant-based sources of carbohydrate. Legumes such as chickpeas, lentils and kidney beans, although sources of protein, also contain high amounts of carbohydrate.
Fruits
Along with being high in fiber, vitamins and minerals; fruits also contain carbohydrates, according to the American Diabetes Association. All fruits, including fresh, dried and canned ones, are sources of carbohydrate. Juice is also high in carbohydrate.
Vegetables
Vegetables are low in calories and are sources of fiber, vitamins and minerals. Some vegetables are high in carbohydrate. The American Diabetes Association refers to these vegetables as starchy vegetables. Starchy vegetables include corn, white potatoes, sweet potatoes, acorn squash, spaghetti squash, lima beans and peas.
Milk
Milk products are high in calcium and protein. Milk also contains a carbohydrate called lactose, according to "Krause's Food, Nutrition and Diet Therapy." The lactose in milk products makes it a high carbohydrate food. High carbohydrate milk foods include milk and yogurt.
Snacks
Most snacks are made from flour and sugar, and are also major sources of carbohydrate in the diet. Examples include cookies, sherbet, pretzels, brownies, cakes, chips and candy.
References
- "Krause's Food, Nutrition and Diet Therapy"; L. Kathleen Mahan, MS, RD, CDE, Sylvia Escott-Stump, MA, RD; 1996
- Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids: Dietary Carbohydrates: Starches and Sugars
- American Diabetes Association: Diabetes Food Guide Pyramid
- American Diabetes Association: Carbohydrate Counting
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