Carbohydrates are composed of sugars and starches that are easily digested into glucose (sugar), which functions as the body's primary source of energy. Under normal circumstances, the brain and nervous system depend entirely on glucose for energy, so a constant and adequate supply of dietary carbohydrates is critical.
Highest Carbohydrates
The USDA Nutrient Database includes foods that contain 100 to 155 grams of carbohydrates per cup. Some of the items, such as flour and uncooked rice, use 1 cup in the cooking process, which results in more than one serving. Other foods in this category are condensed milk, dates, raisins, semi-sweet chocolate and white chocolate.
High
This group consists of foods that provide between 50 to 100 grams of carbohydrates per serving. Foods in this class are canned and frozen fruits with sugar added, desserts, graham crackers and chocolate cake. Pies made with canned fillings are especially high due to the combination of crust and sweetened fruit.
Medium
The majority of healthy foods found in a well-balanced diet fall in between 10 to 50 grams per serving. Raw fruits such as oranges, bananas, papayas, pears, apples and peaches are in this list along with tomato and orange juice. Beans, lentils, rice, spaghetti, macaroni, noodles and potatoes are in this caregory. Vegetables include corn, peas, squash, broccoli, Brussel sprouts and tomato products. Most breads fall in the range of 20 to 30 grams, along with croissants, oat cereal and pudding. This is also where you'll find ready-to-eat cereals, which range from 20 to 40 grams per serving.
Low
Beef, pork, chicken and most fish do not contain any carbohydrates. Ham has a trace amount, while scallops, oysters and clams contain 2 to 10 grams per serving. The only other exception is when the meat has a breaded coating such as fried chicken.
Glycemic Value
In addition to counting carbohydrates, you may also want to consider the glycemic index (GI) value, which refers to how rapidly the carbohydrate is converted to sugar in the body. Foods that cause a quick conversion have a high GI value. These are the carbohydrates that are highly refined (white flour). The result is a fast increase in blood sugar, which in turn triggers high levels of insulin and can lead to insulin resistance. Foods with low GI values are higher in fiber and contain less processed flour and sugar. They are digested more slowly and that prevents glucose levels from rising too quickly.
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