Carbohydrates are the most abundant energy macronutrient in the usual table, covering around 50 to 60 or 70% of daily calories. We show you what they are The 13 foods with more carbohydrates, healthy and not so healthywhich we usually include in our diet.
Table sugar: source of simple carbohydrates
Table sugar is a food that provides 100% carbohydrates being these of easy assimilation or simple and for that reason, harmful in high proportions, for our organism.
Given the is a free sugar that is rapidly metabolized On the part of our body, we recommend avoiding this food in the usual diet, being able to use sweeteners instead.
Candies, gum and other treats
They are mainly sugar-based products or, they include syrups, syrups and honey inside, being therefore, source of added sugars that it is recommended to avoid in the daily diet.
Candies, chewing gum, jellies and other goodies concentrate around a 95% carbohydrates of poor nutritional quality and with an addictive effect on our body.
Honey, syrup and syrups, other free sugars concentrated in hydrates
Honey, syrups and syrups are another type of free sugars that we can add to our table and that are quickly assimilated, therefore it is advisable to reduce their intake every day.
In all cases, they concentrate about 75% carbohydrates inside, these being simple or fast metabolized.
Corn starch, starches and other starches
These are ingredients that we can add to our dishes that concentrate around a 85% carbohydrates being mostly complex hydrates, but easily assimilated by the body, since they are metabolized like a refined flour in the human body.
For this reason, also are ingredients to avoid or moderate considerably on the daily table.
White and brown rice, the latter being less concentrated in carbohydrates
Rice is a very widespread cereal in our daily table that concentrates complex carbohydrates. However, in the case of white rice the proportion reaches 80% while in brown rice, the carbohydrate content drops to 70%.
The hydrates of Integral ricebeing a source of vegetable protein and fiber, is metabolized more slowly and is more satiating as well as recommended instead of white or refined rice.
White or refined wheat flour that is part of many dishes
The white or refined wheat flouris used for a wide variety of preparations, including the table bread that we all know dough, cookies and others.
concentrated around a 70% carbohydrates that are rapidly metabolized in the body and therefore, it is recommended to moderate their consumption or combine them properly to lower their glycemic index.
Dry pasta, white or integral
Pastas are foods in which, as in bread, ahrina predominates, therefore they concentrate carbohydrates in amounts that are around the 70%, this percentage being lower in wholemeal pasta They have more fiber and vegetable proteins than refined or white ones.
The carbohydrates from whole-grain pasta are always more beneficial For the body, they are slowly assimilated and are accompanied by other quality nutrients that white or refined pasta does not provide.
Oatmeal, spelled flour and other whole grains
The flours that result from the grinding of a whole grain preserve the proteins, fiber and fats that those that are refined do not. Therefore, the concentration of hydrates is about a 65%being therefore lower than that of white flours.
They are source of complex carbohydrates beneficial to the body as well as other quality nutrients.
Oat flakes, ideal to enrich our breakfast
The oat flakes provide around one 60% carbohydrates complex, difficult to metabolize in our body and therefore very satiating.
They are accompanied by vegetable proteins in high proportions and beneficial unsaturated fats for our body, which is why oatmeal They are the perfect component for our breakfasts if we want to obtain quality carbohydrates.
Cakes, pastries and other pastry products
Cakes, pastries, buns and other bakery or pastry products, in addition to including flour, are a source of sugar and therefore concentrate around a 60% carbohydrates many of them easily assimilated in our body.
These ultra-processed products it is recommended to avoid them in the usual diet, with the aim of protecting the health of the organism.
Bread derived from cereals, in all its variants
Breads, which are made up mostly of flour, are another food concentrated in complex carbohydrates, being higher percentage in white breads or refined flours than integral ones. However, its content is around the 50 grams of carbohydrates per 100 grams of food.
Undoubtedly, whole grain breads, derived from a whole grain or with the addition of seeds, legumes and others, are those that have the best quality of carbohydrates for the body, being recommended avoid those based on refined flour.
Non-oily legumes source of carbohydrates of high nutritional quality
Non-oily legumes, which are all except peanuts and soybeans, have about 35% carbohydrates of high nutritional quality, since they are difficult to digest and are accompanied by fiber and vegetable proteins that are beneficial for the body.
Among these legumes we find lentils, chickpeas, beans or beans, dry beans, lupins and others that it is recommended to incorporate it into the usual diet.
Fruits and vegetables of excellent quality for the body
Fruits, greens and vegetables are a source of carbohydrates in small proportions, and can provide from four to 20% of this nutrient accompanied by fiber, water and vegetable proteins in variable amounts.
These are foods of excellent nutritional quality, very satiating and recommended to include in the daily table and incorporate beneficial carbohydrates for our body.
These are the 13 foods with more carbohydrates, healthy and not so healthy, which we usually include in our table.
In Vitónica | Seven reasons not to demonize carbohydrates: choose the most suitable ones
Image | Unsplash, Jumpstory, iStock and Pixabay