According the National Institute of Health (NIH) carbohydrates are referred to as simple or complex, depending on how fast your body digests and absorbs the sugar. Simple carbohydrates are found in fruits, milk products and table sugar. Complex carbohydrates are contained in whole grain breads and cereals and starchy vegetable.
Carbohydrates are a source of minerals, fiber and vitamins. They are your body's main source of energy. Your body changes carbohydrates into sugar during the digestion process. The sugar moves into your bloodstream, where it's transported to individual cells to provide energy.
Carbohydrates give the body a sufficient fuel supply that's required for organ function and physical activity. Endurance athletes (marathon runners, swimmers) are known for loading up on carbs prior to an athletic event or competition to maximize the storage of energy and improve endurance.
There are possible side effects associated with carbohydrate loading for energy. They include weight gain caused by water retention, changes in blood sugar levels and gas, bloating and loose stools.
Cereals, Grains & Breads
A list of high-carbohydrate foods includes mainly cereals, grains and bread, bagels, rice, barley, oatmeal, spaghetti, pasta and muffins. According to the Mayo Clinic, four slices whole-wheat bread has 81 grams of carbohydrates and 1 cup of bran Nutty barley cereal contains 92 grams. One cinnamon raisin bagel has 39 grams and 3/4 cup of plain, uncooked spaghetti has 44 grams. One and a half cups of brown rice has 67 grams.
Fruits
The fruits that contain a high quantity of carbohydrates are apricot, dates, blueberry, fig, grapes, apple, orange, pear, pineapple, strawberry, watermelon, banana and raisins. The Mayo Clinic says a banana contains 24 grams while a small apple has 21 grams, 12-oz. serving of unsweetened grape juice has 56 grams and 1 and a half cups of low-fat fruit yogurt has 55 grams. The Massachusetts Institute of Technology (MIT) says quarter cup of raisins has 46 grams of carbohydrates.
Vegetables
High carbohydrates foods also include vegetables and legumes (beans and peas). According to MIT a quarter cup of baked beans contains 48 grams while the same sized serving of lentils, kidney beans and lima beans each have approximately 30 grams of carbohydrates.Some of the root vegetables such as potatoes, sweet potatoes, carrots and corn also contain a high quantity of carbohydrates. For instance, MIT says one 5 oz. Russet baked potato contains 30 grams of carbohydrates.
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