Carbohydrates, more commonly known as carbs, include sugars and starches, which are long chains of sugar molecules. Your body utilizes carbs to generate and store energy to fuel the functions of your organs and tissues. The U.S. Department of Health and Human Services and the U.S. Department of Agriculture's "Dietary Guidelines for Americans" recommends that carbs contribute no more than 45 to 65 percent of your daily calories. Knowing the amount of carbs in various foods can help you devise a balanced nutrition plan.
Bread
Bread contains a high concentration of starch and may have added sugar, contributing to the total amount of carbs. One slice of white or whole-wheat bread contains approximately 22 g of carbohydrates, according to the USDA. Breads made from whole-grain and refined flours contain different amounts of fiber, vitamins and minerals. The USDA recommends that whole grains make up half of the grains in your diet. Consider including whole-grain bread instead of white bread in your nutrition plan.
Rice
Rice contains a high concentration of complex carbs. The USDA reports that 1 cup of cooked, glutinous white rice, also called sticky rice, contains 37 g of carbohydrates. Brown rice contains 44 g of carbohydrates per cooked cup. The foods you eat with rice affect the speed of carbohydrate digestion and absorption into the bloodstream. Including protein or fat in a meal with rice can slow the digestive process, blunting the effect of the rice on your blood sugar level, explains registered dietician and nutrition consultant Julie Lichty Balay in a 2009 article published in "Diabetes Self-Management."
Fruit
Fruit contains natural sugars and adds varying amounts of carbs to your diet, depending on the types of fruit you eat. The carbohydrate content reported by the USDA of some high-sugar fruits includes 1/2 cup raisins, 58 g; one large banana, 31 g; 1 cup of grapes, 27 g; one medium apple, 25 g; and 1 cup of sweet cherries, 22 g.
Milk
Milk contains the sugar lactose, a moderate source of carbohydrates. One cup of skim, low-fat or whole milk contains 12 g to 13 g of carbs, according to the USDA. Milk provides your body with protein, vitamins A and D, calcium, potassium and other minerals important to your bone and muscle health.
Beans
Beans in your diet provide carbohydrates, proteins and other nutrients. The carbohydrate content of beans varies according to the variety. For example, 1 cup of cooked white beans contains 44 g of carbohydrates and 1 cup of cooked soybeans contains 18 g, according to the USDA. Canned baked beans have added sugar and contain approximately 54 g of carbohydrates per cup.
Sweet Beverages
Sweet beverages can add a significant amount of carbohydrates to your diet. A 12-oz. can of regular cola contains approximately 35 g of carbohydrates, reports the USDA. Fruit-flavored soft drinks contain approximately 38 g of carbohydrates per 12 oz. serving. A 16 oz. mocha beverage, with milk, espresso, chocolate sauce and whipped cream, contains approximately 40 g to 43 g of carbohydrates, according to the nutritional information provided by two national coffeehouse websites.
References
- U.S. Department of Health and Human Services and the U.S. Department of Agriculture: Dietary Guidelines for Americans 2005, Chapter 7 Carbohydrates
- USDA Agricultural Research Service, What's in the Foods You Eat Search Tool, 4.1: Bread, White
- USDA Agricultural Research Service, What's in the Foods You Eat Search Tool, 4.1: Bread, Whole Wheat, 100%
- MyPyramid.gov: How Many Grain Foods are Needed Daily?
- USDA Agricultural Research Service, What's in the Foods You Eat Search Tool, 4.1: Rice, White, Cooked, Glutinous
- USDA Agricultural Research Service, What's in the Foods You Eat Search Tool, 4.1: Rice, Brown, Cooked, Regular
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