Carbohydrates--which include starches, sugars and fibers--are one of the primary dietary categories. The enzyme amylase breaks down carbohydrates into glucose, also called blood sugar, which provides energy to the body. Carbohydrates, or carbs, are classified as simple or complex based on the food's chemical structure and the speed at which the carbohydrate sugar is digested. According to the National Institutes of Health, simple carbs have one or two sugars, while complex cards have three or more. The United States Department of Agriculture reports that foods with less sugar, either natural or added, are healthier and lower in calories.
Dairy Products
Milk and milk products, which are good sources of calcium, have the natural, simple sugar lactose. Reduced-fat milk without added sugar has about 11 or 12 carbs per cup. Eight ounces of plain, whole-milk, low-protein yogurt has about 16 carbs. Most cheeses, except cottage and ricotta, are low in carbs.
Fruits
Fruit has fructose, a natural sugar, which is also a simple sugar. Some fruits are high in carbs; however, simple raw fruits do not have added, or refined, sugar. Tangerines, or mandarin oranges, have about nine carbs. Raw apples without skin have about 14 carbs and with skin about 19 carbs. One cup of watermelon has about 11 carbs and one raw Asian pear or a cup of strawberries has about 12 carbs.
Vegetables
Vegetables are complex carbohydrates. One cup of raw spinach has about one carb, while a cup of cooked spinach has seven to 10 carbs. A cup of canned mixed vegetables has about 15 carbs. Lettuce, celery, raw carrots, turnip greens, summer squash, okra, cabbage and radishes are also low in carbs.
Legumes
Beans and peas are complex carbs and many are high in carbs. Snap beans, however, have about six to 10 carbs. One cup of cooked edible-podded peas has about 11 carbs.
Whole Grains and Breads
Whole grains are complex carbohydrates and many are high in carbs; however, small, cooked portions can help reduce the carb content. A cup of cooked oat bran has 24 carbs. One slice of reduced-calorie wheat, rye or white bread has about 10 carbs. One packet of plain oat cereal prepared with water has about 17 carbs.
Meat, Fish and Poultry
Pork, beef, chicken, fish and other meat foods are low in carbs if cooked without breading and other additions. Carb counts are as low as zero for some baked or broiled meat dishes.
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