A carbohydrate is a component of food that helps provide the body with energy. The basic building block of a carbohydrate is sugar, and dietary carbohydrates are classified based on their composition. The most common types of dietary carbohydrates are monosaccharides such as glucose and fructose; disaccharides such as sucrose and lactose; and polysaccharides such as starches and fiber. The type and amount of dietary carbohydrates contained in certain foods varies.
Fruits
Fruits are high in monosaccharide carbohydrates, specifically fructose and glucose. Apples, bananas, oranges, grapefruit, apricots, peaches and berries are all good sources of dietary carbohydrates, although some fruits tend to contain higher levels than others, depending on how they are prepared. For example, according to the USDA National Nutrient Database for Standard Reference, a single apple contains approximately 19g of carbs, while 1 cup of grape juice has about 38grams.
Vegetables
Vegetables are high in cellulose and pectin, two types of polysaccharides that are the main components of fiber. Certain types of vegetables are also high in starch, which is also a dietary carbohydrate. Examples of vegetables that are high in dietary fiber include peas, corn, Lima beans and potatoes. One cup of canned sweet yellow corn contains about 41g of carbohydrates. Split peas are also high in carbs, providing approximately 41g per cup.
Whole Grains
Similar to vegetables, products derived from whole grains tend to be high in both starch and fiber, two common dietary carbohydrates. The American Diabetes Association recommends eating foods such as whole wheat pasta, whole grain breads and cereals, oatmeal, bran and whole grain rice to increase your intake of dietary carbohydrates. Just 1 cup of whole grain wheat flour contains 87g of carbohydrates.
Dairy
Lactose, a disaccharide carbohydrate, is the primary sugar found in milk and most other dairy products including hard and soft cheeses, yogurt, ice cream, sour cream and butter. The amount of carbohydrates in each food depends primarily on its fat and sugar content. According to MayoClinic.com, 1 1/2 cups of frozen yogurt contains 55g of carbs, while an 8-oz. glass of fat-free milk has just 12g of carbs.
Beans
Beans and legumes are an excellent source of dietary carbohydrates in the form of fiber. Examples of high-fiber, high-carbohydrate beans include black beans, kidney beans, chickpeas, lentils, white beans and pinto beans. One cup of canned chickpeas contains 54g of carbs, while a cup of cooked lentils offers nearly 40g. Baked beans are also particularly high in carbohydrates with 54g of carbs per cup.
References
- European Food Information Council: Carbohydrates
- U.S. Department of Agriculture: USDA National Nutrient Database for Standard Reference, Release 20
- Massachusetts Institutes of Technology: Illustration of Carbohydrates in Foods
- MayoClinic.com: Carbohydrate-loading Diet
- American Diabetes Association: Carbohydrates
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