8 High-carbohydrate Foods
In the right amount, high-carbohydrate foods are very important and provide valuable nutrients.
Carbohydrates provide energy for muscles and the brain and are an essential part of a healthy diet. We therefore recommend foods rich in carbohydrates today , which should not be missing in your diet in moderation.
It is important to consume healthy carbohydrates and avoid unhealthy ones. We are talking about simple and complex carbohydrates in this case:
For example, short-chain or simple carbohydrates can be found in finished products, fast food, sugar, industrial baked goods, etc. Although they provide energy quickly, they hardly contain any nutrients or minerals.
Multi-chain or complex carbohydrates are found in fruits, vegetables and oats, for example. In the right amount, foods rich in carbohydrates are very important and provide valuable nutrients.
8 high carbohydrate foods
1. High carbohydrate foods: potatoes
Potatoes can be used in many ways and are inexpensive. However, pay attention to a healthy method of preparation and avoid French fries, for example. We recommend oven-baked potatoes for healthy carbohydrates.
There are 27 grams of carbohydrates in 100 grams of potatoes, so in combination with other healthy ingredients it is a healthy food. The tuber also provides vitamin B6, vitamin C and potassium.
2. High carbohydrate foods: bananas
Fruit usually provides essential macronutrients, and bananas are no exception. We recommend a green banana before exercise and a ripe banana afterwards.
Green bananas contain more starch and slowly release energy. Ripe bananas, on the other hand, are richer in sucrose, which helps the body gain energy.
3. High carbohydrate foods: oats
Oats have many health benefits. This cereal contains not only carbohydrates but also a lot of fiber.
Oats contain around 50 grams of carbohydrates per cup. You can combine this cereal in many ways, for example with:
- honey
- milk
- Strawberries
- yogurt
- Bananas
- Berry
- Nuts and seeds (such as chia seeds)
Oats provide energy and have a very filling effect. This is why this cereal is very popular in the morning or as an afternoon snack.
4. High carbohydrate foods: pasta
The majority of top athletes regularly consume large amounts of pasta in the days before a competition. Pasta, for example, has a higher glycemic index than rice and therefore provides more energy.
The best thing to do is to opt for whole wheat pasta!
5. High carbohydrate foods: rice
Rice is one of the most popular staple foods worldwide. It is not only very inexpensive, but also rich in carbohydrates (around 80%). For this reason, it is an ideal source of energy before physical activity.
You can combine rice with meat, fish, or eggs and a small portion of vegetables. Use as little oil as possible when preparing it and don’t eat more than one cup a day.
6. High carbohydrate foods: tapioca
This tuber is high in starch and considered a healthy source of carbohydrates.
100 grams of tapioca contain around 22 grams of carbohydrates. This tuber is sugar-free and low in sodium, which is why many nutritionists recommend it.
7. Foods rich in carbohydrates: bread
Bread is also rich in carbohydrates. However, you should prefer real whole grain bread to actually benefit from the benefits. It provides proteins, fats, minerals and also contains water.
8. Foods rich in carbohydrates: whole grains
Whole grains are high in carbohydrates with a low glycemic index, which makes them perfect for muscle and brain fuel.
Almost all grains have a high fiber content, which is essential for regular bowel movements. They also make you feel full longer. Their consumption also helps regulate your metabolism.
