Foods rich in carbohydrates, such as bread, cereals, rice and all pasta, are an important form of energy for the body, however, when consumed in excess, they increase the amount of body fat because excess carbohydrates are stored in the body as a form of fat.
Thus it is important not to exaggerate the intake of this type of food, being recommended to eat only 200 to 300 grams of carbohydrates a day, which is easily achieved by eating rice at lunch and dinner, 1 a French bread and biscuits along the day.
Eating a low-carbohydrate diet is a great way to lose weight and is a good way to increase muscle mass. Check out the menu and learn how to make a low carb diet.
List of foods rich in carbohydrates
| Foods | Amount of carbohydrate in 100 g | Energy in 100 g |
| Corn flakes | 81.1 g | 374 calories |
| Sweet corn biscuit | 72.0 g | 436 calories |
| Wholemeal toast | 62.6 g | 364 calories |
| Salt water biscuit | 61.6 g | 451 calories |
| French bread | 57.3 g | 289 calories |
| Rye bread | 56.4 g | 263 calories |
| Rice | 28.0 g | 127 calories |
| spaghetti | 19.9 g | 101 calories |
| Cooked potato | 18.5 g | 85 calories |
| Pea | 18.1 g | 63 calories |
| Chickpeas | 16.7 g | 121 calories |
| Lentils | 16.7 g | 108 calories |
| Bean | 14.0 g | 91 calories |
| Soy | 7.5 g | 40 calories |
The foods listed in this table are just some of the high carbohydrate foods but other foods like milk, yogurt, cheese, pumpkin, beet, carrot, apple or pear, for example also have carbohydrates but in smaller amounts. Another carbohydrate-rich food is cassava flour, widely used to make farofa. Learn how to consume cassava flour without getting fat.
What are carbohydrates?
Carbohydrates are molecules made up of carbon, hydrogen, and oxygen, and can also be called carbohydrate, sugar, or sugar. Its main function is to provide fast energy because it is easily digested, increasing the disposition soon after its consumption, but when this energy is not spent, it ends up being stored in the body as a fat.
All vegetables have carbohydrates and the only animal food that has carbohydrates is honey, its recommended intake in the total daily diet should not exceed 60%. However, there are different classifications, and so foods rich in complex carbohydrates are the most suitable for those who need to lose weight.
Foods rich in simple carbohydrates
Foods rich in simple carbohydrates are considered the sweetest foods and include refined sugar, French bread, honey, fruit jelly, watermelon, raisins, cereals, white rice, baked noodle sauce, popcorn and soda.
This type of carbohydrate does not take much time to be digested by the body and, therefore, is quickly absorbed, producing an early sensation of hunger.
Thus, they are considered foods with high or moderate glycemic index, because their sugar quickly follows the blood and therefore should be avoided by diabetics and those who try to lose weight.
Foods rich in complex carbohydrates
Foods rich in complex carbohydrates are less sweet foods such as rice and whole-grain pasta, such as whole grains, lentils, chickpeas, carrots, or peanuts. See other examples in: Foods with low glycemic index.
Foods with complex carbohydrates have a slower digestion and therefore reach the blood more slowly, promoting satiety for a longer period. Therefore, they are also classified as foods with low or moderate glycemic curve.
They are ideal foods for diabetics and also during the regimen of weight loss. They are, in general, richer in B vitamins, iron, fiber and minerals.
What are good carbohydrates?
Although all sources of carbohydrates are good, choosing healthy carbohydrates like whole-grain industrialized products as well as fruits and vegetables is a better choice for those who want to lose weight or improve academy results. So good sources of carbohydrates are:
- Fruit rich in carbohydrates and fibers: plum, papaya, fig,
- Whole foods: brown rice, rice with grains, whole noodles, whole wheat bread or bread with seeds;
- Vegetables: beet, cabbage, broccoli, cauliflower;
- Grains: beans, lentils, chickpeas;
- Tubers: sweet potatoes in shell, yams
However, foods high in sugar, and therefore carbohydrates, such as plain cake made with white flour, cookies, cereal bars, popcorn, sweets and dessert, should not be consumed by anyone who wants to lose weight or increase muscle mass.
How to Use Carbohydrates to Gain Muscle Mass
To gain muscle mass it is important to eat complex carbohydrates throughout the day and before training because they provide adequate energy for exercise, and up to 1 hour after exercise it is recommended to eat some protein-rich food, such as yogurt, to facilitate hypertrophy muscular.
Watch this video to learn how to use carbohydrates to improve results in the gym:
