The Mayo Clinic says that carbohydrates are used for energy. They can be divided into two groups: simple and complex carbohydrates. Simple carbs are easily broken down by the body and absorbed into the bloodstream, providing a quick burst of energy. Complex carbs are broken down more slowly and provide longer-lasting endurance. Many foods contain carbohydrates.
Breads & Grains
Most breads and grains are considered complex carbohydrates. However, the Mayo Clinic says that foods that are highly processed or made with white flour are considered a simple carbs, and can add to the accumulation of belly fat. Foods with simple carbs tend to have a higher number of carbs per gram. For example, a slice of white bread contains 12.6g of carbs, while a slice of whole-grain bread has just 11.8g. Choose complex carbs for longer-lasting energy.
Other grain sources of carbohydrates include bagels, which can range from about 14g of carbs in a plain mini-bagel to almost 70g in a large egg bagel; doughnuts, which range from just under 6g of carbs in a doughnut hole to almost 70g for an extra large glazed; and oatmeal, which has about 19g of carbs in one serving.
Fruits and Vegetables
Even though many fruits contain simple sugars, the amount of fiber present helps slow down the digestion and provides for longer-lasting energy. They also tend to have a high water content, which adds to a feeling of satiety, or feeling full longer.
Fruits that have a high carbohydrate content include large apples, which contain about 35g of carbs, papaya, which contains about 30g, and large bananas, which contain about 25g of carbohydrates.
Vegetables are also excellent sources of carbohydrates, again due to their high fiber content. The sugars in most vegetables are released slowly and in a steady supply, which the body is able to burn rather than having to store in cells or as fat. Potatoes supply the highest amount of carbohydrates, with about 15g in a small baked potato. Other good vegetable sources of carbs are yams and corn, both with about 15g in a 1/2-cup serving.
Beans are a different type of vegetable called legumes. Beans are considered a complex carbohydrate, contain high amounts of protein, and are broken down slowly and steadily. The best bean sources of carbohydrates are garbanzo beans with a whopping 50g of carbs in 1 cup, followed by navy and pinto beans with 45g of carbs in 1 cup.
Dairy
Dairy products with high sugar content, like ice cream, pudding and some yogurt, have a high carb content. Other dairy products, like some cheese and eggs are low in carbs.
A large egg has .39g of carbs. An 8-oz. cup of milk, either whole or skim, is 12g. A plain yogurt is 12 to 14g per 8-oz. cup. Yogurt with fruit can contain 32 to 40g of carbohydrates in an 8-oz. cup.
Condiments
Many condiments have added sugar, a major source of carbohydrates. Plain table sugar contains 15g in 1 tbsp. A tablespoon of jam or pancake syrup can also contain 15g of carbs. Ketchup and barbecue sauce contain 5g and 6g, respectively, and cranberry sauce contains 25g in a 1/4-cup serving.
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