Carbohydrates are one of the macronutrients (along with protein and fat) that can provide calories and energy in the human diet.
Chemically, carbohydrates are molecules made up of carbon, oxygen, and hydrogen. When you eat carbohydrates, the body breaks some of them down into the sugar glucose, which is a major source of energy for the body and especially the brain.1
The body can also store glucose in the liver and muscles as glycogen to use later. Unfortunately, once these stores are filled, the extra glucose can be stored as fat.2 Plants, on the other hand, store sugar as starch. This starch is a major source of carbohydrates in the human diet.
In addition to sugars and starches, fiber is also a carbohydrate. The body cannot digest fiber, however, so it slows down the digestion of other parts of your food and can prevent your blood sugar from spiking.
Carbohydrates—whether sugars, starch, and/or fiber—are found in fruits (as the sugar fructose), dairy products (as the sugar lactose), vegetables, breads, grains, and any products with added sugar (such as sugary beverages).
The healthiest way to enjoy carbohydrates is to eat so-called "good carbs" like fruits, vegetables, beans, legumes, and sweet potatoes, where sugar is combined with important vitamins, minerals, and dietary fiber. These types of carbohydrates are broken down into glucose more slowly. Again, this keeps blood sugar levels more even. "Bad carbs" like white bread, white pasta, and other processed foods are quickly digested and therefore raise blood sugar levels quickly.3
The glycemic index is a way to determine how quickly carbohydrates are digested and how they affect blood sugar. Foods with a high glycemic index should be enjoyed in moderation to avoid diabetes, heart disease, weight gain, and other health problems.
A word of caution: the glycemic index doesn't always provide the whole picture. According to the glycemic index, you should choose a Snickers bar over watermelon. Of course, even very sugary fruits provide vitamins, minerals, and other health benefits candy bars do not. For this reason, some people suggest using the glycemic index to choose the best option within one type of food, for example, choosing brown rice over white rice, but not to dictate your whole diet.1
The Mayo Clinic recommends between 225 and 325 grams of carbohydrates for the average 2,000 calorie per day diet (that is about 45-65% of your daily caloric intake).4 Still, some people find a low or reduced carbohydrate diet is better for maintaining their weight and improving their health.5
Carbohydrate-rich Foods
| Ingredient | g of Carbohydrates per 100g | g of Carbohydrates per 100 calories |
|---|---|---|
| evaporated cane juice | 100.0 | 30.0 |
| ener-g egg replacer | 100.0 | 26.7 |
| splenda brown sugar blend | 100.0 | 20.0 |
| sugar | 100.0 | 25.8 |
| turbinado sugar | 99.8 | 25.0 |
| powdered sugar | 99.8 | 25.6 |
| gumdrops | 98.9 | 25.0 |
| brown sugar | 98.1 | 25.8 |
| sweet and sour mix | 97.3 | 25.4 |
| country time lemonade mix | 97.2 | 25.7 |
| peppermint candies | 94.6 | 23.4 |
| red cinnamon candies | 94.1 | 26.7 |
| kool-aid drink mix | 94.1 | 24.3 |
| chocolate sprinkles | 94.0 | 22.2 |
| jelly beans | 93.6 | 24.9 |
| instant vanilla pudding mix | 93.5 | 24.7 |
| instant pistachio pudding mix | 92.9 | 24.6 |
| instant lemon pudding mix | 91.8 | 25.3 |
| cornstarch | 91.3 | 24.0 |
| splenda sugar substitute | 91.2 | 27.1 |
| maple sugar | 90.9 | 25.7 |
| chocolate milk powder | 90.9 | 22.4 |
| orange jell-o | 90.5 | 23.8 |
| butterscotch chips | 90.4 | 23.1 |
| fruit pectin | 90.4 | 27.8 |
| ovaltine | 90.3 | 22.6 |
| candy corn | 90.2 | 24.6 |
| carob powder | 88.9 | 40.0 |
| tapioca | 88.7 | 24.8 |
| arrowroot | 88.2 | 24.7 |
| instant chocolate pudding mix | 87.9 | 23.3 |
| puffed rice cereal | 87.8 | 22.9 |
| amaretti cookies | 87.4 | 20.8 |
| tapioca flour | 87.0 | 26.1 |
| palm sugar | 87.0 | 26.7 |
| chocolate malt powder | 86.9 | 21.2 |
| angel food cake mix | 86.1 | 23.5 |
| cellophane noodles | 86.1 | 24.5 |
| cocoa krispies cereal | 86.1 | 22.1 |
| peeps | 85.7 | 25.7 |
| dried pineapple | 85.7 | 25.7 |
| crisp rice cereal | 85.1 | 22.3 |
| marshmallow creme | 85.0 | 27.6 |
| corn chex | 84.9 | 22.9 |
| guar gum | 84.5 | 30.0 |
| rice chex | 84.5 | 22.5 |
| corn flakes | 84.1 | 23.6 |
| reduced fat graham crackers | 83.9 | 21.7 |
| matzo meal | 83.7 | 21.2 |
| glaze | 83.7 | 24.5 |
| fennel pollen | 83.3 | 20.0 |
| minute tapioca | 83.3 | 25.0 |
| gluten-free pretzels | 83.3 | 20.8 |
| dried onion flakes | 83.3 | 23.9 |
| rice noodles | 83.2 | 22.9 |
| potato starch | 83.1 | 23.3 |
| quick-cooking tapioca | 83.0 | 24.9 |
| custard powder | 82.8 | 20.2 |
| candied citron | 82.7 | 25.7 |
| yellow cake mix | 82.4 | 22.4 |
| honey | 82.4 | 27.1 |
| dried cranberries | 82.4 | 26.7 |
| crispbread | 82.2 | 22.5 |
| wheat chex | 82.2 | 23.8 |
| sushi rice | 81.7 | 22.1 |
| rice cake | 81.5 | 21.1 |
| white cake mix | 81.3 | 21.9 |
| miniature marshmallows | 81.3 | 25.6 |
| whole wheat pretzels | 81.3 | 22.5 |
| instant potatoes flakes | 81.2 | 22.9 |
| peppermint patties | 81.0 | 21.1 |
| agar agar | 80.9 | 26.4 |
| ground cinnamon | 80.6 | 32.6 |
| bran flakes | 80.4 | 25.1 |
| sugar-free raspberry gelatin | 80.2 | 40.5 |
| rice flour | 80.1 | 21.9 |
| grape-nuts cereal | 80.1 | 22.3 |
| funfetti cake mix | 80.0 | 20.0 |
| baked tortilla chips | 80.0 | 19.3 |
| long-grain white rice | 80.0 | 21.9 |
| gluten free bread flour | 79.9 | 23.2 |
| pretzel sticks | 79.8 | 21.0 |
| grits | 79.6 | 21.5 |
| golden raisins | 79.5 | 26.3 |
| golden syrup | 79.2 | 24.8 |
| rice | 79.2 | 22.1 |
| onion powder | 79.1 | 23.2 |
| caramel popcorn | 79.1 | 18.4 |
| candied ginger | 78.8 | 24.5 |
| carrot quick bread mix | 78.6 | 20.0 |
| raisins | 78.5 | 26.5 |
| brownie mix | 78.3 | 17.8 |
| popped popcorn | 77.9 | 20.1 |
| gnocchi | 77.8 | 23.4 |
| farro | 77.7 | 22.1 |
| dark corn syrup | 77.6 | 27.1 |
| dried blueberries | 77.5 | 22.1 |
| sorghum flour | 77.5 | 21.5 |
| couscous | 77.4 | 20.6 |
| uncooked long grain rice | 77.2 | 20.9 |
