Foods consist of carbohydrates, proteins and fats. Carbohydrates, also known as saccharides, include sugars, starches and certain types of dietary fiber. Your body transforms carbohydrates into energy. The Institute of Medicine notes that adults require 130 g of carbohydrates daily to support body functions. Most Americans exceed this intake level. The "Dietary Guidelines for Americans 2005" recommends that carbohydrates account for 45 to 65 percent of your total daily calories. Familiarizing yourself with foods with high carbohydrate content can help you develop a healthful nutrition plan that does not include excess calories from sugars and starches.
Dried Fruit
Dried fruits, such as raisins, dates, and apple and banana chips, contain a high concentration of natural carbohydrates. For example, 1/4 cup of raisins contains nearly 29 g of carbohydrates, according to the USDA National Nutrient Database. Although dried fruit is nutritious, watch your portion sizes when eating dried fruit or trail mix to avoid excess carbohydrate intake.
Rice
Rice is a high-starch food, which breaks down into simple sugars when digested in your small intestine. The USDA National Nutrient Database reports that 1 cup of cooked, white or brown rice contains approximately 41 to 46 g of carbohydrates. One cup of cooked, wild rice contains 35 g of carbohydrates. Eating a small amount of fat or protein with rice helps slow digestion of the starch, which blunts the effect of rice on your blood sugar level.
Candy
Candy contains a high concentration of refined sugars, including sucrose and fructose. A plain, milk chocolate bar contains more than 26 g of carbohydrates and 235 calories, according to the USDA. One piece of hard candy contains approximately 6 g of carbohydrates, and 10 gumdrops contain nearly 36 g. The USDA recommends that you include candy in your diet only if you have calories available after meeting the minimum daily intake for the essential food groups.
Desserts
Desserts are appealing temptations that typically contain high concentrations of carbohydrates, calories and fat. The carbohydrate content reported by the USDA for a serving of some popular desserts includes cherry pie, 69 g; 16-oz. chocolate milkshake, 68 g; pecan pie, 64 g; pineapple upside-down cake, 58 g; apple pie, 58 g; chocolate cake without frosting, 51 g; and a fast-food, hot fudge sundae, 48 g. If you occasionally include desserts in your nutrition plan, budget your total carbohydrate calories to accommodate for the high sugar content of these foods.
Regular Soda
Regular sodas can add a substantial amount of carbohydrates to your diet. A 12-oz. can of regular soda contains 35 to 38 g of carbohydrates, reports the USDA. Added sugar in your diet from regular sodas may sabotage your nutrition plan by elevating your total carbohydrate intake. If you are a soda drinker, keep track of your soda intake for a week to help you assess the effect this carbohydrate-rich, discretionary food has on your nutritional intake.
References
- Institute of Medicine of the National Academies, Food and Nutrition Board: Dietary Reference Intakes (DRIs): Recommended Intakes for Individuals, Total Water and Macronutrients
- U.S. Department of Health and Human Services and the U.S. Department of Agriculture: Dietary Guidelines for Americans 2005
- USDA National Nutrient Database for Standard Reference, Release 18: Carbohydrate by Difference (g) Content of Selected Foods per Common Measure
- USDA Agricultural Research Service, What's in the Foods You Eat: Milk Chocolate Candy, Plain
- USDA Agricultural Research Service, What's in the Foods You Eat: Gumdrops
- USDA Agricultural Research Service, What's in the Foods You Eat: Hard Candy
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