List Of High-carb Foods & Carbohydrates

Although carbs generally have a bad reputation for causing weight gain, they provide several nutritional benefits in a healthy, balanced diet. Foods rich in carbohydrates provide a source of energy for the body, aiding in muscle contractions and other physiological functions. Unrefined complex carbohydrates, such as whole grains, are superior to their refined, simple counterparts, such as white bread and rice. Complex carbohydrates are rich in vitamin B and are a source of dietary fiber.

Breads and Grains

Breads, grains and cereals are high-carbohydrate foods, with those containing whole grains having the most nutritive value. Whole-wheat or multigrain bread, oatmeal, barley, rice, amaranth and pasta are all high sources of carbs you can include in a healthy diet. A cup of cooked brown rice has approximately 45g of carbs, and 3.5g of dietary fiber. A cup of oats has around 26g of carbs with 4.1g of dietary fiber. Be aware of proper portion sizes and look for the word "whole-grain" on the list of ingredients when buying these products.

Root Vegetables

Root vegetables are often higher in carbohydrates than other vegetables, such as celery and cucumber, which boast a higher water content. Sweet potatoes, turnips, beets, carrots and corn are high-carb foods that provide energy, nutrients and fiber. A medium-sized baked potato has approximately 39.55g of carbs, with 3.9g of those from dietary fiber. A cup of cooked carrots has approximately 13g of carbs, in comparison to lower-carb vegetables, such as celery which has 2.38g of carbs in two raw stalks.

Fruits

Fruits are a rich source of vitamins and minerals and carbohydrates for quick energy. Many fruits, such as apples and pears, have much of their fiber in the skin. A medium-sized apple with skin on has around 19g of carbs and 3g of dietary fiber. One medium pear has around 25g of carbs and 5.1g of dietary fiber. Certain fruits are higher in simple sugars than others, such as apricots, bananas, raisins, cantaloupe, watermelon and pineapple. In general, dried fruits have a higher sugar content than fresh fruits. For exmaple, an apricot has nearly 8g of carbohydrates with 6.47g of those from sugar, while a dried apricot contains just over 20g of carbohydrates with 17g of those carbs coming from sugar.