What is high carb food

Food that is high in carbohydrates, such as bread, cereal, rice and all kinds of pasta, are an important source of energy for the body. However, when we eat too many carbs, the amount of body fat stored in the body may increase, so it is important not to overeat this type of food.

The recommended amount is only 200 to 300 grams of carbs a day, which is easily achieved by eating rice at lunch and dinner, a French bread roll and biscuits throughout the day.

List of high carb foods

The foods listed in this table are just some of the ones that have higher levels of carbohydrates, but other foods like milk, yogurt, cheese, pumpkin, beetroot, carrot, apple or pear, for example, also have carbohydrates in smaller amounts. 

What are carbs?

Carbohydrates (also known as also called carbs, glycide or sugar) are molecules made up of carbon, hydrogen and oxygen. Their main function is to provide fast energy because they are easily digested and boost mood soon after consumption. When this energy is not burnt, however, it ends up being stored in the body as fat.

All vegetables have carbohydrates and the only animal-derived food that has carbohydrates is honey. The total daily consumption should not be more than 60% of your food intake.

There are 2 different types of carbohydrates:

1. Simple carbohydrates

Food that is rich in simple carbohydrates is usually sweet. Examples include refined sugar, French bread, honey, fruit jams, watermelon, raisins, cereals, white rice, cooked pasta, popcorn and sodas.

This type of carbohydrate is digested and absorbed very quickly by the body, which is why you feel hungry again soon after eating them. This food will typically have a moderate to high glycemic index, because their sugar quickly gets into the blood and should therefore be avoided by diabetics or anyone trying to lose weight.

2. Complex carbohydrates

Food that is rich in complex carbohydrates is usually less sweet. Some examples include whole-grain pasta and rice, as well as whole grain cereal, lentils, chickpeas, carrots, or peanuts.

Complex carbohydrates have a slower digestion rate which means they reach the blood more slowly. This can keep you feeling fuller for longer. These foods will usually have a low to moderate glycemic index, making them ideal for diabetics or anyone trying to lose weight

In addition, complex carbs are generally richer in B vitamins, iron, fiber and minerals.

What are good carbs?

Although many sources of carbohydrates can be good, choosing healthy carbohydrates like whole-grain products as well as fruits and vegetables may be better for anyone trying to lose weight or improve exercise results.

Therefore, good sources of carbohydrates are:

• Fruits rich in carbohydrates and fibers: plum, papaya, fig;
• Grains: brown rice, rice with beans, whole-grain pasta, whole-grain bread or bread with seeds;
• Vegetables: beets, cabbage, broccoli, cauliflower;
• Legumes: beans, lentils, chickpeas;
• Tubers: sweet potatoes with peel, yams.

In general, food with high sugar content and carbs (e.g. cakes, cookies, cereal bars, popcorn, sweets and desserts) should not be eaten by those who want to lose weight or increase muscle mass. Your body type may also affect your weight goals - learn more about the different body types and how they can vary from each other. 

How to use carbs to gain muscle mass

To gain muscle mass, it is important to eat complex carbohydrates throughout the day as well as before exercising. Carbs can provide adequate energy for exercise, and it is recommended you eat some protein-rich food, such as yogurt, up to 1 hour after exercising to facilitate muscular hypertrophy. Taking supplements for muscle growth in conjunction with this diet can promote more hypertrophy. 

Watching the amount of carbohydrates you eat is an important part of many diets. Whether you are trying to find foods that are low in carbs for a keto diet, or make a meal that is rich in carbohydrates to feel full, finding these foods can be a challenge. We’ve assembled a list of high-carb foods, as well as a list of low-carb foods to help you get started!

Harvard Medical School explains that for most people, carbohydrates are the main source of energy in the diet. Getting the right amount of carbohydrates is an important factor in weight control and health. The calorie-providing types of carbohydrates are sugars and starches, and high-carb foods are rich in one or both of these.

Another consideration is quality of carbohydrate foods. Some high-carb foods are healthy and include important nutrients such as protein, healthy fat, fiber, or certain vitamins or minerals. Others are little more than refined starch or sugar, or unhealthy fats. These are some healthy high-carb foods to be aware of. Your Lark coach can help you make more nutritious choices when you opt for high-carb foods.

Low in protein and fat, grains are nearly all carb – specifically, starch. According to Mayo Clinic, refined grains are especially starchy because other nutrients have been stripped away, while whole grains retain fiber, vitamins, minerals, and a bit of healthy fat. Since they have similar healthy carb counts, you are better off choosing whole grains rather than refined when you can.

Refined include white bread, white rice, white pasta, and refined cereals. Whole grains include whole-grain bread, brown rice, whole-grain pasta, oatmeal, and whole-grain cereal. Other grain-based foods include refined and whole-grain crackers and pretzels.

Most fruit is low in starch, but high in sugar and total carbs. Raisins and other dried fruit are especially carbohydrate-dense, as is fruit juice. Bananas, pineapples, grapes, mangoes, apples, and figs are some of the higher-carb fruits. The Department of Agriculture (USDA) has nutrition information for many common foods.

Starchy vegetables are appropriately named, but do not let their carb content scare you off. They contain fiber, potassium, and antioxidants, among other nutrients. Corn, peas, sweet potatoes, winter squash such as acorn and butternut, and potatoes are all high-carb foods with healthy properties.

Beans, peas, lentils, and soybeans are high in starch, but also in protein, fiber, iron, and potassium, according to the Linus Pauling Institute. They are also linked to health benefits such as lower risk for certain cancers, so they can be considered a healthy carb.

These foods are less nutritious, as the Dietary Guidelines explain! They have carbs from added sugars and often from starches. Sugar, honey, molasses, brown sugar, and syrups are nothing but sugar, and candy and jam are nearly all sugar. So are soft drinks, energy drinks, sports drinks, and sugar-sweetened coffee beverages. Cakes, cookies, pies, and other baked goods are sugary, starchy, and often high in fat. Sweetened cereals and sugar-sweetened flavored yogurt are also high-carb.

“Mixed” foods have a few components. They can be healthy, but are often not. Examples include pizza with a high-carb crust, chips and nachos, with carbs in the potato or corn in the chips, sandwiches, with carbs in the bread, granola bars, and breaded foods, such as fried chicken and fish, onion rings, and eggplant parmesan.

Low-carb foods can help you out if you are on a low-carb diet for weight loss, blood sugar control, or other health reasons. Some are healthy and packed with protein, healthy fats, and/or other nutrients, but a few contain unhealthy fats. This list of low-carb foods can help you keep carbs in check and choose healthier options. Lark can also guide you in healthier choices as you watch your carbs.

1. Meat, Poultry, and Seafood

Meat, poultry, and fish have no carbohydrates. Some types of shellfish have a minimal amount, and processed meats, such as ham, can have a bit of sugar or starch. Although fat has no carbs, trim the fat from meat and the skin from poultry to lower your consumption of unhealthy saturated fats. Choosing fish when possible is a heart-healthy choice. 

While all pure fats are carbohydrate-free, some are healthier than others. Opt for olive oil and other plant-based oils when you have the chance, and limit butter, margarine and shortening with hydrogenated oils, and lard.

Peanuts, sunflower and pumpkin seeds, and almonds, hazelnuts, walnuts, pecans, and other nuts are low-carb and rich in healthy fats. They also provide protein and fiber.

Milk is a natural source of carbs, and yogurt can have 10, 20, or more grams of carbohydrates, but cheese is low-carb. Mozzarella, cheddar, swiss, feta, parmesan, and blue cheese are just a few low-carb cheeses. Cottage cheese is also low-carb, although slightly higher than aged cheese.

You name it, it is a good choice for a low-carb food. Non-starchy vegetables are low in carbohydrates and calories, and often high in fiber, vitamins, and minerals. Leafy greens such as spinach and lettuces, cucumbers, sprouts, celery, mushrooms, bell peppers, eggplant, cauliflower, and brussels sprouts are just a few of the possibilities.

Water is the ultimate calorie-free, carb-free beverage, and unsweetened herbal tea and decaffeinated green tea, black tea, and coffee are also great choices. While sugar-free diet drinks are carb-free, they are less healthy.

Friends, family, a personal trainer, and fitness instructors can help you along the way. A personal health coach can also help. Lark is a fully-automated program that is available to users 24/7. You can chat with your coach anytime, set and work towards exercise and diet goals, and get customized feedback and coaching. With motivation, reminders, and tracking features, Lark DPP and other Lark programs can help you hit exercise recommendations and is Fully CDC Recognized.