Saturday, January 23, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Calisthenics Training

    Calisthenics Training: A Beginner’s Guide

    Metcon Exercises and Workouts:

    Fun and Effective Metcon Exercises and Workouts for Big Guys

    Joe Weider Training Principles

    The 25 Best Joe Weider Training Principles and Methods

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

    Healthiest Ways To Eat Eggs

    Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

    Break Through Keto Plateau

    How To Break Through Keto Plateau and Achieve New Fat Loss

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Kroc Rows Vs Pendlay Rows

    Kroc Rows Vs. Pendlay Rows – Which One Is Best?

    Dumbbell Lying Pronation

    Dumbbell Lying Pronation Exercise Guide and Videos

    Side Delt Exercises

    Best Side Delt Exercises for Broader, More Powerful Shoulders

    Dumbbell Lying Rear Lateral Raise

    Dumbbell Lying Rear Lateral Raise Exercise Guide and Videos

    Long Head Triceps Exercises

    The Best Long Head Triceps Exercises for Thicker, Stronger Arms

    Dumbbell Lying Triceps Extension

    How To Do The Dumbbell Lying Triceps Extension

    Box Jump Exercise Guide

    Box Jump Exercise Guide – Muscles Worked, How-to, Tips, and Variations

    Dumbbell Iron Cross Exercise

    Dumbbell Iron Cross Exercise Guide and Videos

    Good Morning Exercise Guide

    Good Morning Exercise Guide – Muscles Worked, How-to, Tips, and Variations

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Pre Workouts Without Creatine

    12 Best Pre-Workouts Without Creatine For 2021

    Powerlifting Singlet

    Powerlifting Singlets: All You Need To Know (Reviewed)

    Best Workout Shoes

    16 Best Workout Shoes For Better Performance in 2021

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Nutrition Nutrition Tips

5 High-Carb Foods To Avoid And Their Healthy Alternatives

The List of High-Carb Foods

Ash, ACE, MScbyAsh, ACE, MSc
September 21, 2019
High-Carb Foods

High-Carb Foods

  • 17shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Carbs play a vital role in human development, blood clotting, fertilization, and the proper functioning of the immune system. They are also found in almost every living thing. The term “carbohydrates” is a broad category that includes starches, fibers, and sugars (1).

While it is true that the amount of free sugar in our diet should be reduced, we should include foods high in carbohydrates such as starchy, high fiber varieties for a balanced diet.  Therefore, what matters most is the quality of carbohydrate rather than the quantity.

Recommended Daily Value for Carbohydrates

Based on a 2,000 calorie diet, the daily value (DV) is 300g per day (2). Depending on your calorie needs, this value may be lower or higher. It is important to note that:

  • A low DV of total carbohydrate per serving is 5% or less 
  • A high DV of total carbohydrate per serving is 20% or more

What this means is that you should aim for a total DV percentage of total carbohydrate per serving that falls between these numbers. It is, however, important to note that not all carbs are the same. Try to opt for whole-grain versions of food like pasta and rice, instead of the refined versions.

When choosing foods with carbohydrates, you should focus on those options that are nutrient-dense, and contain carbs in the form of fiber and sugars that occur naturally – these are better for you compared to options that contain less fiber and nutrients, and added sugar content from artificial sources. 

Below, we introduce you to five foods that are high in carbs – these are the types of foods that you want to avoid, as they generally contain a 20% or higher DV of total carbohydrate. We will also show you five healthy alternatives that are lower in carbs, and able to give you access to a more nutrient-dense food that will contribute to a healthier body.

5 Foods High in Carbohydrates to Avoid

1. Soft Pretzels 

Pretzels are low in fat and protein and high in carbohydrates (3). Compared with potato chips, 1 ounce of pretzels raises blood sugar higher than the same amount of potato chips.  Per 100g, pretzels contain: 

  • Total Calories: 338 
Total Carbohydrate 

of which dietary fiber  of which sugars

69.39g 1.7g  0.25g DV         23%  7%  1%
Total Fat 3.1g 5%
Protein 8.2g 16%
Calcium   23%
Iron   3.92%
Sodium 545mg 23%

Full nutrition profile of Pretzels.

2. Potato Chips 

This snack is easy to grab and may seem like a quick fix for hunger, but potato chips contain almost no fiber, only 2g of protein and are extremely high in sodium. Per 100g, potato chips contain: 

  • Total Calories: 532 
Total Carbohydrate 

of which dietary fiber  of which sugars

53.83g  3.1g  0.33g DV         18%  12%  1%
Total Fat 33.98g 52%
Protein 6.39g 13%
Calcium   21%
Iron   1.28%
Sodium 527mg 22%
Vitamin C   20%

Full nutrition profile of potato chips.

3. White Bread 

Bread made from refined grains has the germ and bran removed, extending their shelf life and giving them a finer texture. However, the refining process removes fiber and other vital nutrients. 100g of white bread contains: 

  • Total Calories: 266 
Total Carbohydrate 

of which dietary fiber  of which sugars

49.42g  2.7g  5.67g DV         14%  11%  11%
Total Fat 3.33g 5%
Protein 8.85g 18%
Calcium 144mg 14%
Iron 3.61 20%
Sodium 490mg 20%
Vitamin B2 8.85mg 521%
Vitamin C 0mg  

Full nutrition profile of white bread.

4. Sugary Drinks (Carbonated Beverages)

The calorific breakdown of carbonated, sugary drinks such as cream soda comes from 100% carbohydrate, all of which is from sugar and 0% protein and 0% fat. One 12-ounce can of soda contains approximately ten teaspoons of sugar alone. It’s easy to see how so many people consume significantly more than the recommended DV. 1 can (12 fl oz) contains: 

  • Total Calories: 189.21 
Total Carbohydrate 

of which dietary fiber  of which sugars

49.34g  0g  49.34g DV    14.84%  0%  100.17%
Total Fat 0g 0%
Protein 0g 0%
Calcium 18.55mg 3.71%
Sodium 44.52mg 3.71%
Vitamins   0%

Full nutrition profile of Carbonated beverages.

5. Candy 

Another unhealthy food item made almost entirely out of sugar is candy. The main ingredients in jellybeans, for example, are corn syrup, sugar, modified food starch, and less than 2% of flavorings and other ingredients. Regarding nutritional value, 100g of jellybeans contains: 

  • Total Calories: 375 
Total Carbohydrate 

of which dietary fiber  of which sugars

93.55g  0.2g  70g DV         20%  1%  140%
Total Fat 0.05g 0%
Protein 0g 0%
Calcium 3mg 0%
Sodium 50mg 2%
Vitamins   0%

Full nutrition profile of Candies.

Healthy Foods High In Carbohydrates

1. Raw Quinoa 

Hailed as a superfood, quinoa is a nutrient-dense, gluten-free carbohydrate. While many people think it is a grain, it isn’t. Quinoa is a seed or pseudo-grain. It is the only source of carbohydrates that contains all nine amino acids. Additionally, it is a complete protein. It’s loaded with fiber and packed with vitamins and minerals. One 100g of uncooked quinoa contains: 

  • Total Calories: 368 
Total Carbohydrate 

of which dietary fiber  of which sugars

64.16g  7g  0g DV         21%  28%  0%
Total Fat 6.07g 9%
Protein 14.12g 28%
Magnesium 197mg 49%
Phosphorus 457mg 65%
Iron 4.57 25%
Sodium   0%
Cholesterol   0%
Vitamin B2 14.12mg 831%

Full nutrition profile of Raw Quinoa.

2. Sweet Potatoes

Not only are sweet potatoes high in carbohydrates, but they also contain high levels of vitamins A and C. In fact, one cup of sweet potato takes care of half your daily vitamin C needs. Both vitamins are key in supporting immune function, with Vitamin A playing a huge role in healthy organ function, skin, and good vision. 100g of sweet potatoes contains: 

  • Total Calories: 86 
Total Carbohydrate 

of which dietary fiber  of which sugars

20.12g  3g  4.18g DV           7%  12%  8%
Total Fat 0.05g 0%
Protein 1.57g 3%
Magnesium 25mg 6%
Phosphorus 47mg 7%
Potassium 337 10%
Manganese 0.26mg 11%
Cholesterol   0%
Vitamin B2 1.57mg 92%
Vitamin A 14187IU 608%
Vitamin C 2.40mg 2%

Full nutrition profile of sweet potatoes.

3. Oats

High in both carbohydrates and protein, oats are extremely healthy and known to help treat diabetes, lower high cholesterol, and blood pressure, digestion problems, as well as prevent stomach cancer, colon cancer, and heart disease. 100g of oats contains: 

  • Total Calories: 389 
Total Carbohydrate 

of which dietary fiber  of which sugars

66.27g  10.6g  0g DV         22%  42%  0%
Total Fat 6.9g 11%
Protein 16.89g 34%
Magnesium 177mg 44%
Phosphorus 523mg 75%
Potassium 429mg 12%
Manganese 4.92mg 214%
Cholesterol   0%
Vitamin B2 16.89mg 994%

Full nutrition profile of oats.

4. Oranges 

91% of an orange’s calories come from carbohydrates. This fruit has many benefits, including: 

  • Slowing the advancement of vision loss
  • Boosts the immune system
  • Aids in the absorption of iron
  • Protects the body’s cells from damage

200g of oranges contains: 

  • Total Calories: 94 
Total Carbohydrate 

of which dietary fiber  of which sugars

23.50g  4.8g  18.70g DV           8%  20%  38%
Total Fat 0g 0%
Protein 1.88g 4%
Vitamin C 106.4mg 178%
Vitamin B2 1.88mg 110%
Potassium 362mg 10%
Calcium 80mg 8%
Cholesterol   0%

Full nutrition profile of Oranges.

5. Blueberries

Blueberries may be small, but they are considered a superfood. They are high in carbohydrates, vitamin C and potassium, and are packed full of antioxidants.

Blueberries are anti-inflammatory and can help lower the risk of cancer and heart disease. 100g of blueberries contains: 

  • Total Calories: 57 
Total Carbohydrate 

of which dietary fiber  of which sugars

14.49g  2.4g  9.96g DV           5%  10%  20%
Total Fat 0.33g 1%
Protein 0.74g 1%
Vitamin C 9.7mg 9%
Vitamin B2 0.74mg 44%
Potassium 77mg 2%
Phosphorus 12mg 2%
Cholesterol   0%

Full nutrition profile of Blueberries.

Foods High in Carbohydrates: Quality Matters

No matter which carbohydrate-rich foods you choose to include in your diet, remember that the type of carbohydrate is more important than the amount you eat.

Choose carbohydrates from healthy sources for a healthy, well-balanced diet. 

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
  • 17shares
  • Facebook
  • Twitter
  • Reddit
  • Flipboard
  • LinkedIn
  • WhatsApp
  • Telegram
  • Messenger

Join our list

Subscribe to our mailing list and get interesting stuff and updates to your email inbox.

Thank you for subscribing.

Something went wrong.

We respect your privacy and take protecting it seriously

Categories: Nutrition Nutrition Tips
Tags: CarbohydratesHigh Carb FoodsNutrition Tips
Previous Post

Katrin Davidsdottir To Speak At ESPN W. Women + Sports Summit Event

Next Post

Transparent Labs ProteinSeries 100% Grass-Fed Whey Protein Concentrate Review 2020

Ash, ACE, MSc

Ash, ACE, MSc

Ash is a Certified Personal Trainer through the American Council on Exercise (ACE). She holds B.A. in biology from Rutgers, and M.S. in Exercise Science (Kinesiology) from CBU.

Related Posts

Ronnie Coleman
Nutrition Tips

What Did Ronnie Coleman Eat in His Prime?

Healthiest Ways To Eat Eggs
Nutrition Tips

Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs

Weight Cut For Powerlifting Events
Nutrition Tips

6 Methods To Help You Cut Weight For Powerlifting Events

Rid Of Lower Belly Fat
Nutrition Tips

How To Get Rid Of Lower Belly Fat

Bcaas Before Or After Workouts?
Nutrition Tips

Should You Take BCAAs Before Or After Workouts?

How To Load Creatine
Nutrition Tips

How To Load Creatine For Faster Muscle and Strength Gains

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Ronnie Coleman

What Did Ronnie Coleman Eat in His Prime?

Blessing Awodibu

Blessing Awodibu Is A Shredded 287lb As He Begins Prep For Pro Debut

Larry Wheels Deadlift PR

Larry Wheels Hits All-Time Personal Record With Earth Shattering 855lb Deadlift Triple, Gets Injured

Natural Bodybuilding

6 Obvious Signs of a Natural Bodybuilder

Kevin Levrone

Kevin Levrone Moves Serious Weight With 12 Reps Of 315lb Behind-The-Neck Press

Julius Maddox 1

Julius Maddox Does 750lb Bench Press With Ease, Looks Superhuman

Calisthenics Training

Calisthenics Training: A Beginner’s Guide

Recent Reviews

Pre Workouts Without Creatine

12 Best Pre-Workouts Without Creatine For 2021

Powerlifting Singlet

Powerlifting Singlets: All You Need To Know (Reviewed)

Best Workout Shoes

16 Best Workout Shoes For Better Performance in 2021

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Write For Us
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

46422