Carbohydrates, with the exception of fiber, are the body's most readily available source of energy. Carbohydrates also play a crucial role in digestion, allowing the body to utilize the vitamins and minerals found in this macronutrient. Almost exclusively plant-based, except for milk, carbohydrates also help the body metabolize proteins and fat. While some foods are 100 percent carbohydrate, such as cotton candy, which is spun sugar, others provide a more appealing addition to a healthy diet.
Vegetables and Vegetable Products
If you are following the USDA's MyPyramid guidelines, any vegetable or 100 percent vegetable juice counts as one choice from the vegetable group. Vegetables with the highest carbohydrate count in 1 cup measurements include yams with 41 g, winter squash with 31 g, corn has 29 g, potatoes have 26 g and 1 cup of parsnips has 23 g. Vegetables with the least carbohydrates include arugula, spinach, watercress, mushrooms, lettuce, garlic, alfalfa sprouts, chives and cabbage, all with less than 2 g per cup.
Beverages
Beverages with the highest and lowest carbohydrate count includes soft drinks with 39 g per 12 oz. can, regular coffee with less than 1 g in 6 oz., and herbal tea with less than .5 g per 6-oz. cup. A 3 1/2 oz. glass of red wine has 1.8 g, while the same amount of white wine has less than 1 g. Keep in mind that 10 g of sugars is equal to 2.5 tsp; just 1 can of a soft drink literally contains nearly 10 tsp. of sugar.
Dairy
Most cheeses such as cheddar, Colby, brie, mozzarella, and Monterey Jack, have less than 1 g of carbohydrates per ounce. Cottage cheese has 5.6 g of carbohydrates and ricotta has 7.48 g per cup. One cup of half-n-half has 10.4 g of carbohydrates, while an equal amount of sour cream has 9.82 g. Vanilla ice cream has 15.6 g per cup, while orange sherbet has 23 g. Whole, low-fat and nonfat milk has around 11 g of carbohydrates per cup. One cup of sweetened condensed milk has a whopping 166 g of carbohydrates.
Fats and Oils
Most fats and oils such as canola, cod liver, corn, cottonseed, grapeseed, margarine, olive, peanut, safflower and sesame oils have no carbohydrates. Butter has a trace amount of carbohydrates. While these fats and oils have no carbohydrates, they do have a substantial amount of fats and no protein.
Fruit and Fruit Juices
According to the USDA MyPyramid guidelines, at the 2,000 calorie level, you should consume 2 cups of fruit daily. Fruits with the highest carbohydrate count include 1 cup of apricot nectar at 36 g, 1 medium banana at 27 g, 1 cup of cherries at 24 g, 10 dates with 61 g, 10 dried figs with 122 g, 1 cup of dried peaches with 80 g, and 1 cup of dried pears with 122 g. Fruits with the least amount of carbs include 1 kumquat with 3 g, and 1 passion fruit or 1 peach with less than 10 g each.
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