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List of foods rich in carbohydrates


Discover the list of foods rich in carbohydrates.

Foods rich in carbohydrates facilitate a rapid rise in blood sugar levels (glycemia) after eating them.

Consequently, although carbohydrates can be a source of quick energy for the body, the benefits for your health are low, so it is advisable not to include them on the menu frequently.


List of foods rich in carbohydrates

Below you will see a list of carbohydrate foods and their ratio per 100 grams of edible product, classified as:

• rich in carbohydrates (foods high in carbohydrates, those in which they account for more than 50% of their content),

• medium (around 15-20%),

• low carb (less than 15%)


• without carbohydrates (from 0 to 1%).

In addition, you will be able to download and print a  complete list of foods for free in PDF with which to prepare the recipes for your carbohydrate meals.

Those foods that have 50 grams or more of carbohydrates per 100 grams of food are considered rich in carbohydrates :

• White sugar, brown sugar.


• Tapioca, corn flour, wheat, oats or rye, barley, gofio.

• White or brown rice.

• Cornflakes, Weetabix, or muesli cereals.

• Pasta (eg macaroni) and dough (puff pastry, etc.).


• White bread, cookies, biscuits, pastries, pastries, pastries.

• Honey, fresh and dried dates.

• Chocolate with or without milk, chocolates, nougat.

• Raisins, quince, dried figs.


• Lentils, dried beans, dried beans.

• Skimmed milk powder, sweetened condensed milk.

Medium carbohydrate foods

They are those that have between 16 and 49 grams of carbohydrates per 100 grams of product:

• Marzipan, apple pie, fruit ice cream, creamy ice cream.


• Whole wheat bread, muffins, wheat bran, wheat germ, soy flour.

• Chickpeas, chestnuts, sweet corn on the cob, garlic.

• Whole milk powder, quiche lorraine, egg custard, fruit yogurt, semi-skimmed fruit yogurt.

• French fries, sweet potato, cooked potato.


• Soda pop.

• Battered chicken breasts, a hot dog with mustard, cheeseburger, cheese pizza.

• Peach in syrup, pineapple syrup, banana, pomegranate, coconut, grapes, custard apple.

• Tomato, Ketchup sauce.


Low-carbohydrate foods

They are those that have between 2 and 15 grams of carbohydrates per 100 grams of product:

• Flavored yogurt, or liquid, or skimmed, or natural, or with cream (Greek), heavy cream, goat’s milk, whole cow’s milk, or semi-skimmed, whipped cream, curd.

• Burgos cheese, skimmed white cheese, Petit-Suisse cheese, fresh cheese mg. 20%, Speisequark type cheese, goat cheese.

• Rice pudding without added sugar.


• Fried sourdoughs, cooked beets.

• Cocoa powder, instant coffee, coffee extract powder.

• Tomato, fried tomato, avocado, carrot, cucumber, bell pepper, leek, cooked periwinkles, onion, fresh or canned peas, broccoli, broccoli, zucchini, thistle, cabbage, red cabbage, cauliflower, artichokes, aubergines, pumpkin, Brussels sprouts, canned palm hearts, radish.

• Kiwi, tangerines, orange, grapefruit, lemon, pears, watermelon, melon, peach, apricot, persimmon, rosewood, cherries, apple, pineapple, banana, raspberries, strawberries, acerolas, green figs


• Hazelnuts, walnuts, almonds, Brazil nuts, roasted peanuts, pistachios.

• Beef burgers, Frankfurt sausages, pork liver, pork liver, beef liver, salami, salami, pork sausage, fried chicken, meat extract.

• Gatorade, tonic water, bottled lemonade, cider, port wine, dry vermouth, white wine, lager beer, stout, champagne, anisette.

• Hake, red mullet, walleye, oysters, octopus.


• Bolognese sauce, cheese sauce, onion soup, soup cubes, minestrone, Ravioli with tomato sauce.

• Pine nuts, sunflower seeds, oat bran, sesame, popcorn.

Very low carbohydrate foods

They are those that have around 1 gram of carbohydrates per 100 grams of product:

• Swiss chard, celery, watercress, lettuce, bean sprouts, sprouted soybeans, endives, cooked asparagus, canned asparagus, raw spinach, cooked spinach.


• Turbot, horse mackerel, horse mackerel, pout, horse mackerel.

• Chicken liver, cooked ham, pork rinds.

• Eggs, hard-boiled egg.

• Brie cheese, cheese portions, cured manchego cheese.


• Wine vinegar.

Non-carbohydrate foods

Non-carbohydrate foods are those that have one gram or less per 100 grams of product weight:

• Oils (olive, soy, sunflower, corn, peanut, coconut), olives.


• Clams, chirlas, cockles, crab, prawns, lobster, prawns, mussels, barnacles, scallops.

• Canned anchovies, eel, elvers, herring, canned tuna, fresh tuna, fresh or salted or dried cod, sea bream, mackerel, caviar, spider crab, Norway lobster, eel, sea bream, emperor, rooster, sole, whiting, monkfish, fresh salmon, or smoked, fresh sardines, or with canned tomato, or in oil, cuttlefish, trout, frog legs.

• Bacon, sausage, foie gras, stuffed pork loin.

• Horse meat, goat, kid, fat or lean pork, rabbit, lamb, sheep, veal, cow, land snail, lamb heart, or beef, pheasant, beef tail, chicken, canned sausage, bovine blood, pig brains, or lamb, or veal, bacon.


• Pigeon, duck, turkey, partridge, pigeon.

• Infused coffee, infused tea, Diet-Coke, light soda.

• Champignon, boletus edulis mushrooms, chanterelle mushrooms, morel mushrooms, truffles.

• Parsley, turnip greens.


• Red wine, cognac, rum, gin.

• Liquid yolk egg, dry beer yeast.

• Lard, butter, industrial or vegetable margarine, mayonnaise.

• Blue cheese, or Babibel, Camembert, chédar, emmental, gouda, gruyere, mozzarella, parmesan, Pyrenees, Roquefort, fresh manchego, or semi-cured.


• Water, salt.

Low carbohydrate foods are those that you can eat on the ketogenic diet, rich in fat, and often used to lose weight.

Notwithstanding these values, if you suffer from diabetes mellitus you should take into account when preparing your food, in addition to the grams of carbohydrates in each of the foods, also the glycemic index (GI).

Glycemic index of foods (GI). Good and bad carbs

The glycemic index measures the intensity and speed with which foods that contain carbohydrates raise the level of glucose in the blood (glycemia) after eating them.


Consequently, foods with a high glycemic index raise blood glucose more quickly than others with a low glycemic index.

For example, whole wheat bread will have a lower GI than white bread, or pastries, which have it higher.

Diabetics should eat foods with a low glycemic index and only from time to time, better not daily, will they be able to eat those with a medium GI, for which these lists will be useful, accompanied by the corresponding suggestions from their specialist (doctor or nutritionist).


List of Foods with their glycemic index

Low glycemic index :

• Whole wheat bread, oatmeal, whole wheat spaghetti.

• Eggplant, broccoli, chicory, green beans, cucumber, kohlrabi, Brussels sprouts, asparagus, spinach, zucchini cabbage, chickpeas.

• Apple, apricot, pear, blackberry, strawberry, raspberry, currant, cherry, kiwi, orange, plum.

• Peanuts, hazelnuts, almonds, walnuts, pumpkin, or sunflower seeds.


• Milk, cheese, natural yogurt.

• Meat, liver.

• Fish Seafood.

Medium glycemic index  :

• Muesli.


• Cooked potatoes, sweet potatoes, gnocchi, peas.

• Cooked carrots, pumpkin, beets, boiled corn.

• Grape, pineapple, banana, melon, papaya.

• Veal cutlet.


High glycemic index  :

• White bread, rolls, croissant.

• Corn flakes, popcorn.

• Chips.

• Chocolate, marzipan.


• Sugar.

What are carbohydrates

Carbohydrates (or saccharides) are the largest component of the macronutrients that make up food, along with proteins and fats, and are the main source of energy for our body, and the fastest.

They are made up of sugar molecules and are the main fuel for the brain and muscles. And they are measured in calories (kilocalories) or kilojoules.

Our body never stops consuming energy, not even while sleeping, and it is necessary for the functioning of its basal metabolism (the essential minimum).


Much of that energy is provided by carbohydrates even though it provides half the calories per gram of food (4 cal/gr) than fat (9 cal/gr).

And when ingested, they will go to the digestive system to be converted into glucose, which will pass into the bloodstream where, through complex mechanisms, they will end up providing energy to all the cells of the body.

Types of carbohydrates

Carbohydrates are made up of one or more sugar units (saccharides) in simpler or more complex structures, which allows them to be classified.

Classification of carbohydrates:


According to their number, monosaccharides, disaccharides, and polysaccharides.

Monosaccharides, made up of sugar, are the simplest carbohydrates or carbohydrates: Glucose (fruits), Fructose (fruit), Galactose (milk).

Disaccharides, formed by the union of two monosaccharides: Sucrose (glucose + fructose), Lactose (glucose + galactose), Maltose (glucose + glucose).

Polysaccharides, formed by the union of many monosaccharides: Starch (in potatoes, cereals, legumes, and vegetables), Glycogen (energy reserve), Fiber, cellulose (a homo-polysaccharide of glucose) or pectin (fiber in grains whole, vegetables, legumes, and fruits)


According to their structure: simple or complex carbohydrates, which play an important role in nutrition.

Complex carbohydrates, which are usually rich in fiber, vitamins, and minerals, are made up of various sugars and their structure is longer, which means that before being used to provide energy to cells, they must be broken down into simpler units.

Function of carbohydrates

The main functions of carbohydrates are:

They provide energy to the body.

After the ingestion of food, and before the carbohydrates pass into the blood, the body will divide them into glucose molecules that will be incorporated into the cells to produce ATP (Adenosine triphosphate), which will serve as an energy source in metabolic processes.


This production is rapid and in the absence of oxygen, unlike what happens with the production of ATP from fats.

This rapid energy production mechanism is important for immediate and intense physical activity, as in athletes.

They allow storing energy reserves .

When the body has a surplus of glucose, it can store it in the form of glycogen in the liver and in the muscles.

This liver glycogen can be used later, without the need for new food, to provide energy to the cells, and to keep blood glucose levels stable.


And the glycogen accumulated in the muscles can be used by the muscle cell itself when necessary, such as during intense physical activity.

However, if that storage of glycogen reserves in the liver and muscles exceeds their capacity, the remaining carbohydrates will be converted into triglycerides and stored as fat.

They facilitate healthy digestion .

Some carbohydrates are not transformed into glucose, but rather pass through the intestine undigested. They are dietary fiber or dietary fiber : soluble and insoluble.

Soluble dietary fiber

It can be found in products such as fruits, vegetables, and legumes. After ingesting it, it will travel through the intestine, absorbing water and forming a substance that will add volume to the stool, making it softer. On the other hand, it favors the reduction of the level of bad cholesterol, LDL.


Insoluble dietary fiber

It is found in some vegetables and fruits, in whole grains and seeds. It softens the stool and facilitates its transit through the colon.

In such a way that not eating foods with fiber regularly increases the risk of suffering from diverticular disease (or diverticulosis) so common after 50 years, and that in some cases causes a more serious disorder such as diverticulitis.

The intake of insoluble fiber also facilitates the control of diabetes because it allows the absorption of carbohydrates to be slower, avoiding sudden increases in blood glucose after eating


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