8 Carbohydrate-Rich Foods

It's time to be honest about the nutritional value of carbohydrates and go beyond the myth that they're our worst enemies.
8 Carbohydrate-Rich Foods

Last update: 27 May, 2022

Have you ever wondered what the most common carbohydrate-rich foods could be? Well, we’ll tell you all in this article.

Most people tend to think that carbohydrates are your worst enemy when it comes to losing weight or staying in shape. But this is completely false. Carbohydrates are macronutrients that work as fuel for the body to work correctly.

Remember that there are two types of carbohydrates: good and bad. Junk food, hydrogenated oil, and refined sugars make up some of the bad ones. It’s really easy to see why: their nutritional value is either poor or zero.

Whilst on the other hand, fruit, vegetables, and natural sweeteners form part of the good carbohydrate group.

Therefore, it’s not a case of avoiding foods rich in carbohydrates. What you need to do is balance the amount of good carbohydrates in your diet so that you can enjoy all their nutritional benefits.

8 Carbohydrate-Rich Foods

1. Potatoes

carbohydrate-rich foods

This is one of the most accessible and cheap foods available and you can’t avoid including it in your diet. However, you should leave all fried foods to one side, i.e. don’t use any oil.

The best way to eat potatos is to cook them in the oven. This way you preserve the recommended amount of carbohydrates in a natural way.

Each 100 grams of potato is equivalent to 27 grams of carbohydrates, an ideal amount for accompanying it with other foods. Potatoes are also a source of vitamin B6, vitamin C, and potassium.

2. Bananas

a few banana bunches on a table

Most fruits are sources of essential macronutrients for the body, and bananas are no exception. It’s best to eat a green banana before exercise and then a ripe one afterwards.

This is because green bananas are made up of starch and it releases energy gradually (which is ideal for resistance training), while ripe bananas are rich in sucrose, which helps the body recover energy.

3. Oats

Some oats with serving spoons

Although you may not believe it, oats are one of the most beneficial foods rich in carbohydrates that exist. They’re also rich in fiber. They provide 50 grams of carbohydrates per cup. And the best thing is that you can accompany them with:

  • Honey
  • Milk
  • Strawberries
  • Yogurt
  • Bananas
  • Berries
  • Nuts and Seeds (like chia)

Oats are energising and make you feel full. This is why they’re a very common food for breakfast and mid-afternoon snacks.

4. Pasta

3 delicious pasta recipes

The majority of elite sportspeople regularly consume certain amounts of pasta in the days leading up to a competition. This is because regular pasta has a higher glycemic index than rice, which means it provides more energy.

As a result, pasta is another highly recommended food rich in carbohydrates. The whole-grain variety is ideal for the long-term secretion of insulin.

5. Rice

A wooden spoon in some rice

Rice is the most consumed food in the world after wheat

You can accompany it with meat, fish, or eggs, and a small portion of vegetables. The best way is to cook it with as little oil as possible and eat no more than a cup per day.

6. Tapioca

rice pudding

This food is a tuber and is a healthy source of carbohydrates because of its high starch content. Therefore, tapioca is low in cholesterol.

Just 100 grams of tapioca contains 22 grams of carbohydrates. This is one of the foods rich in carbohydrate which is also low in sodium and doesn’t contain sugar. For this reason, many nutritionists recommend it in diet plans.

7. Bread

Bread is a food rich in carbohydrates

Bread is a food that’s rich in good carbohydrates when it’s made from bran fiber, which increases the cud. Bran is a nutrient that contains proteins, fats, minerals and also water.

8. Whole-grain Cereals

Whole-grain cereals are loaded with carbohydrates with a low glycemic index, which work as the fuel needed to carry out a variety of activities.

Almost all cereals have a high fibre content, which is essential for regular intestinal transit, and they also make you feel fuller for longer. Their consumption helps regulate your metabolism.