Food Source of Carbohydrates

Carbohydrates are the main source of energy for normal body metabolism. It is recommended that 45 percent to 65 percent of our daily calories come from carbohydrates. Complex carbohydrates also contribute fiber and essential nutrients to a healthy diet.

Sugars

• Sugars in the form of sucrose, fructose, lactose and maltose are highly refined sources of carbohydrate.

Bread

• Bread, pasta, flour and products made from flour are good carbohydrate sources. Soy flour is much lower in carbohydrates but still contains 28 grams of carbohydrates per cup.

Grains

• Whole and processed grains---such as rice, quinoa, barley, buckwheat, bulgur, millet, farina and oats---are all good carbohydrate sources.

Fruits and Vegetables

• Fruits and vegetables contain carbohydrates in varying amounts. Sweet fruit and starchy vegetables---such as potatoes, carrots, corn and beans---are moderately high in carbohydrates. Fruits and vegetables---such as tomatoes, squash and green peas---contain moderate amounts of carbohydrates, and leafy green vegetables contain only trace amounts.

Trace Carbohydrates

• Carbohydrates are found in varying amounts in processed foods, condiments, luncheon meats, and sugar-cured ham and bacon. Even items marked "sugar free" can contain significant amounts of carbohydrates.