Carbohydrates, or carbs, come in a variety of forms, including sugar, starch and fiber. Many fad diets recommend that people limit the amount of carbs in their diet. Carbs are not all bad, according to the Harvard School of Public Health. When consumed, carbohydrates break down into glucose, the body's primary source of fuel. But for health promotion, it is better to choose whole food carbs, such as whole grains and fruits, than processed ones, such as white bread and sweets.
Starches
The diabetes exchange list is a tool people can use to help determine the carb content of foods. Starches contain 15 gm of carb per serving, according to the Mayo Clinic diabetes exchange list. A typical starch food and serving includes 1 slice of bread, 1/3 cup of rice or pasta, 3/4 cup unsweetened cold cereal, 1/2 cup cooked hot cereal, 5 whole grain crackers, 1/2 cup cooked corn, 3 oz. baked potato and 3 graham cracker squares. The Mayo Clinic suggests people choose more whole grain starches, such as whole wheat bread, brown rice and rolled oats, for the additional fiber and nutrients.
Fruits
Fruits also contain carbs. A serving of fruit contains 15 gm of carb, according to the Mayo Clinic. A typical serving includes 4 oz. apple, 4 oz. banana, 12 cherries, 3 dates, 1/2 of a grapefruit, 1 kiwi, 1/2 cup of mango, 1/2 of a large pear, 1 1/4 cups strawberries, 1/2 cup unsweetened canned fruit, 2 tbsp. of raisins, 1/2 cup of apple juice and 1/3 cup of prune juice. Whole fruits make better food choices than juice because the added fiber helps control hunger.
Milk and Yogurt
In addition to being high in protein and calcium, milk and yogurt also contains carb. A typical serving of milk or yogurt has 12 gm of carb, according to the Mayo Clinic. Serving sizes include 1 cup of milk, 2/3 cup of plain or light yogurt, 2/3 cup of fruit sweetened yogurt, 1 cup of soy milk and 1/2 cup of eggnog. It is better to choose low-fat and fat free milk and yogurt products to limit calorie and saturated fat intake.
Sweets, Desserts and Other Carbohydrates
Sweets and desserts also contain carbs. The amount varies depending on the food item and serving size. Some examples include 12 oz. can of regular soda has 37 gm of carbohydrate, a small unfrosted brownie has 15 gm of carbohydrate, two small chocolate chip cookies have 15 gm of carbohydrate, a small frosted cupcake has 30 gm of carbohydrate, 1/2 cup of regular pudding has 30 gm of carbohydrates, a 1 oz. muffin has 15 gm of carbohydrate, a glazed doughnut has 30 gm of carbohydrate, 1/2 cup of frozen yogurt has 15 gm of carbohydrate, five chocolate kisses have 15 gm of carbohydrates and 1 tbsp. of honey has 15 gm of carbohydrate. The intake of these foods should be limited because they have very little nutritional value.
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