High carbohydrate foods: where to get them from?

If we are sedentary, don't exercise regularly and don't need enough energy for a great physical exertion, we can include carbohydrates in our diet in limited amounts. But if the opposite is true, and especially if you play sports regularly, you should also think about getting enough carbohydrate intake to give you enough energy to perform well in sport. Today we'll look at what carbohydrates are and why you should include them in your diet. And we'll show you what foods are rich in carbohydrates.

What are carbohydrates?

There's no such thing as sugar. They are primarily complex carbohydrates, or also compound carbohydrates, that give us a healthy energy boost, and not just a quick and short-lived one like other sugars can.
If you can't avoid sugary things, either because you have a craving or because it gives you a quick boost ofYou should not exceed the recommended maximum daily amount, which is 10%. But this also includes, for example, the sugar you add to your coffee in the morning. If you want to replenish your energy for a longer period of time, it is better to reach for wholemeal bread, oatmealor a muesli for breakfast, ideally without sugar, chocolate or other sweet additives. Nuts, seeds and dried fruit give you more energy and are just as tasty.

Why not avoid carbohydrates in your meals?

The average person who does not need excess carbohydrates for physical exertion or high performance sports should consume about 40-60% carbohydrates daily. The amount should then be regulated according to the way of life and work. In a sedentary job, it is better to reduce their intake to avoid weight gain. On the other hand, when there is a lot of physical exertion, it is better to increase carbohydrates. In addition, in sports people, the right amount of carbohydrates not only helps to increase performance, but also to reduce body fat.

How about eating carbohydrates?

In order for our bodies to function properly, not only in sports but also in general life, we need to give them the three most important essential nutrients. These are protein, fat and carbohydrates. We have already written about protein in the article High Protein Foods. Now it's time to look at the next one, carbohydrates. Carbohydrates cover about 50% of our energy throughout the day. Protein and fat are the next sources of energy. Our body can process carbohydrates well. They are needed to "power" our cells and organs, especially the brain, adrenal cortex or retina. They are the only possible source for red blood cells. Our body processes the carbohydrates and either uses them to create immediate energy, which it supplies throughout the day, or, if there are more carbohydrates, stores them in the liver and muscles. Excess carbohydrates are converted into fat by our body, so we need to limit our carbohydrate intake in sedentary lifestyles. When we eat too little, we also supply the body with too little carbohydrate. It can partially make them from liver and fat stores. If even this is not enough, the body starts to reach into its protein stores.

How are carbohydrates made and what are their sources?

Carbohydrates can come from plants, i.e. fruit and vegetables, but also from some animal products. It depends on what kind of carbohydrate it is. Carbohydrates include fructose (in fruit), glucose, sucrose, cellulose, maltose and starch. Lactose and milk sugar are formed in animal milk.

Simple sugars

To make things less complicated, we further divide carbohydrates into simple and complex. Simple carbohydrates, also called monosaccharides, are sugars that our bodies process and convert into energy immediately. These are glucose, fructose, lactose and sucrose. They are simply found in foods that have a sweet taste, i.e. fruit, dairy products, ice cream, chocolate, andice cream, marmalades, sweetened drinks, fruit juices, but also in beer or some sweet spirits.

Complex sugars

Complex carbohydrates are larger than simple sugars, so our body cannot process them just like that - through the blood. Therefore, it first makes them into simple sugars, which are more easily absorbed into the body through the blood. However, this process can take several hours. Therefore, they do not give you immediate energy, but they can supply it gradually. This is great because we are not hungry again shortly after eating them and our blood sugar levels do not rise.

Complex carbohydrates include starch, bread, pasta, vegetables, potatoes and ricee, cereals, corn, quinoa, peas, beans and lentils, oatmeal and more. We will now look at which foods are rich in carbohydrates and which are worth including in our dietso that we always have enough energy that our bodies can use properly.

Foods rich in carbohydrates

In our table, which we have compiled this time with the help of the website Aktin.cz, you will find important foods that will help you provide your body with sufficient energy dosed gradually, thanks to the amount of carbohydrates. We list these in grams, again in a ratio per 100 grams of the selected food. You will find great sources especially for side dishes that you can combine with meat, fish and vegetables, but also dairy products.

Rice

People who are trying to lose weight often include rice in their diet instead of potatoes or pasta. It is considered a diet food, yet has a relatively high percentage of carbohydrates. For every 100 grams of rice, there are 79 grams of carbohydrates. But it also depends on what kind of rice you choose. In any case, it's a great accompaniment to meats and vegetables and can be prepared salty or sweet. It is therefore important not to exclude it from your diet.

Quinoa

People with gluten allergies will be particularly familiar with quinoa, as it is gluten-free and therefore suitable for their diet. However, it is also suitable for the diets of anyone who wants to eat healthy and enjoy a rich source of carbohydrates. It contains 64 grams of carbohydrates per 100 grams of food. It is a pseudo cereal that is also a rich source of protein.

Chocka

Lentils can be a great source of carbohydrates but also protein. You don't have to buy only the most famous, brown lentils. Red lentils are also excellent, as they don't need to be soaked beforehand and are quick to prepare. It is good for soup, sauces and salads. For these, green lentils and belunga are best. 100 grams of lentils will give you approximately 63 grams of carbohydrates.

Chickpeas

Chickpeas have experienced a boom in recent years, even among people who are not just after a healthy diet. It can be bought ready-made - like the popular hummus spread - or canned. But you can also cook it at home. You can add it to soups, salads or make falafel. Its advantage is that it can be prepared salty or sweet, so you can easily prepare food according to your current taste.

Oatmeal

Oatmeal has become such a standard part of a healthy diet. You can add it to yoghurt or milk in the morning and combine it with fresh or dried fruit, nuts, almonds or various seeds. They're also great mixed into smoothies and in porridge form. You can use them for breakfast, but also during the day for snacks. In addition to carbohydrates, they are also a rich source of protein and fibre.

Couscous

Couscous has also experienced a boom in recent years. It is a pasta that is ready very quickly - just pour hot water over it and it can be prepared in both savoury and sweet versions. If you mix it with vegetables, legumes, seeds or meat, you have a quick and tasty lunch or dinner that will give you plenty of energy.

Rye bread

Bread in general is a great source of carbohydrates, and if you combine it in your diet correctly, you don't have to worry about getting fat after eating it. You can also use white bread, but wholemeal bread is better and healthier. We have included rye bread in the table as an example, which has about 48 carbohydrates per 100 grams of food and if you combine it correctly with fresh cheese, avocado, etc., you'll have a tasty breakfast and snack that will give you plenty of energy.

Musli

Muesli or granola is a favourite breakfast for many of us.But if you're buying them at the store, be sure to read up on what they contain. If they have high amounts of sugar and fat, you'd better return them to the shelf. Unsweetened mixes that contain high levels of oatmeal, driedfruit, nuts and other additives that we mentioned above with oatmeal. This makes it easy to make muesli at home. You can't go wrong with high percentage dark chocolate either.

Potatoes and sweet potatoes

Potatoes have been a source of energy since ancient times. If you want to make the most of them, cook them in their skins, as this will give them the lowest glycaemic index. We have already written about this in our article Low glycaemic index foods. Potatoes contain 18 grams of carbohydrates per 100 grams of food, and if you're looking for an option that has a carbohydratemore than that to add variety to your meat or vegetable side dishes, reach for the popular sweet potato. These have 20 grams of carbohydrate and when prepared well can be not only a good source of carbohydrate but also a tasty side dish.