The most abundant sources of carbohydrates are not that hard to get. They are just within our reach; all one needs to do is to utilize those natural sources properly and stay healthy.
Carbohydrates are known as the fuel of the human body. They are responsible for the energy that we get. Lack of carbohydrates makes one weaker, causes malnutrition and fatigue.
Don’t worry much. Here, we’ll provide the list of some most abundant sources of carbohydrates that are available near you!
All the staffs where the most abundant sources of carbohydrates are found:
Grains are the easiest sources of carbohydrates
Grains are the harvests that are produced all over the world. Depending on the geography and weather, the type of grains that are cultivated varies as well. But still, grains are quite easy and common.
Let’s take a look at the grainy sources that are rich in carbs.
- Rice is produced from paddy. A kind of grain that is widely produced in Asia (especially in Vietnam, China, Bangladesh, Japan, Korea, and India). As the staple food of a wide portion in Asia and some portions of Africa, this grainy food has become a well-known source of carbs. As for the food value, every 100 grams of rice contains 28 grams of carbohydrates. That is abundant for sure. Rice can be eaten as plain rice, fried rice, rice cakes- and there are a lot of traditional recipes of rice in different regions too!
- Wheat is just another widely found and one of the most abundant sources of carbs. To be specific, they are even more common than rice. Wheat is the primary source of flour; the element essential to making bread of all kinds. All-purpose wheat flours contain 76 grams of carbohydrates per 100 grams. The amount of carbs that exist in wheat is much higher than the rice itself. They are widely cultivated all over the world. Asia, both Americas, and Africa- they are produced in all four big populated continents. And, according to WHO, the consumption of flour-based meals is increasing every year.
- Corns are just another common source of carbohydrates. Popcorns are popular, but corn flours are a healthier source of carbs. Every 100 grams of corn contains 27 grams of carbohydrates. There is more. Corns are known as a great diet-friendly carb; because they are just fine with diabetic people too. Corn flours are also becoming a more and more popular source of carbs every year for their healthy food value.
- Even though oats are largely known as diet carbs, they are an abundant source of carbohydrates. Just one cup of oats contains 21 grams of carbohydrates. That’s a rich amount. Cooked oats are considered a great option to get a high amount of carbohydrates without getting much bad fat with it.
- Barley is known for being a source of flour and as a good dietetic. Every 100 grams of barley can provide you with 73 grams of carbohydrates. That amount is abundant for sure. Barley flour and cooled barley– both are great for gaining healthy carbs.
All these grainy sources have a common byproduct- flour. That’s the prime ingredient for a lot of foods such as bread, chapati, pasta, noodles, etc. And, all these foods are known as the best and most available sources of carbs. So, worry not!
Read: Top 16 healthy food for weight loss | 100% Natural Diet
Vegetables with an abundant amount of carbohydrates
Carb-based foods are usually the staple foods of most of the nations in the world- rice or bread.
But, relying simply on the grains is not a smart move. There are a lot of vegetables that are super rich in carbs. Let’s take a look at their names-
- Potato is the first name on this list- probably everyone knows this too. Potatoes are known as a vegetable with a very high amount of carbohydrates. Not to mention that they are the staple food of some nations. About potatoes, just one medium-sized potato is equivalent to 38 grams of carbohydrates. They are available, cheap, and tasty. A great option for carbs indeed.
- Sweet potatoes are just as good as potatoes. They are rich in carbohydrates and taste so good just like their family veg potatoes! Every 100 grams of sweet potato contains 20 grams of carbohydrates.
- Cabbages and similar kinds of vegetables; such as kales, cabbages, and brussels sprouts are great options for healthy carbs. One cup of cooked brussels sprout contains 11 grams of carbohydrates. Whereas, one small cabbage has 39 grams of carbs. Impressive, right?
- Beets, all sorts of beets and beetroots, are super-rich in carbs. This purple vegetable contains 10% carbs from its overall food value. The number of carbs remains intact even after cooking the veggie. Such a great source of carbohydrates!
- One cup of cooked squash contains 21 grams of carbohydrates. Squash is therefore easily recognized as an abundant source of carbs.
Read: A Diabetic Diet Plan: Proper diet guidelines for diabetes patients
Carb riched fruits
Fruits are the greatest source of balanced nutrition. Some fruits contain an excessive amount of carbs. Here, we’ll provide the list of those carb-riched fruits.
- A small apple can provide you with 15 grams of carbohydrates. They are the definition of perfection. As apples are available all over the world, it won’t be exaggerated to say that they are an abundant source of carbohydrates.
- Strawberries are another carb-riched fruit. Just one cup of strawberries is enough to provide 11 grams of carbohydrates. The amount doesn’t get reduced even after being processed.
- Every 100 grams of banana contains 23 grams of carbs. This fruit is not only available all over the world, but they’re also quite cheap as well. A great option to satisfy the need for your daily carbs.
- Mangoes are mostly oriental seasonal fruit. This super tasty and sweet fruit is recognized as a high-carb fruit. Though this is oriental and seasonal, mangoes are still considered an available and abundant source of carbohydrates. Mostly because this fruit is easy to process. As bottled mango juice or processed mango cakes and creams, they’ll remain just as carb riched as raw and ripe mangoes.
- Raspberries are also a high-carb fruit with great nutrition values. They contain about 13 grams of carbohydrates per 100 grams. Not to mention that they are quite available and cheap as well. This means they can easily provide a high amount of carbs to anyone.
- As sweet as grapes are, it is easy to guess that they will be rich in carbs. These mouth-watering fruits from the vines contain 17 grams of carbohydrates per 100 grams. The carb amount will remain just the same even after processing them into juice or wine as well.
- One cup of fresh figs can provide about 35 grams of carbohydrates. This fruit is traditionally popular among Arabs and Muslims all over the world. Though they are available globally. Figs taste super good, have a good amount of carbs as well as other important nutrition values. Sounds great, right?
- Jackfruit is an Oriental fruit that is mostly grown during summer. This oriental fruit is highly nutritious and rich in carbohydrates. To be more specific, only one cup of raw sliced jackfruit contains 38 grams of carbohydrates. A lot of people don’t seem to know about this fruit; but this one doesn’t cost much, is very tasty, and highly nutritious. A perfect package.
- Dates are another popular Arab fruit. They are mostly known as dried fruit, but guess what- raw and ripe dates are just as good as well. And dates; both fresh and dried are exceptionally rich in carbs. Every 100 grams of dates contain 75 grams of carbohydrates! What an insane amount!
Grains, vegetables, and fruits are all great meals. But, they are not the only staffs that people tend to eat. There are other snacks and casual foods and drinks that people tend to eat and drink every day. Some of them contain a high and abundant amount of carbs too. In the next part, we’ll go through a list of that casual food and drinks with high carbs.
Read: How to gain weight naturally for skinny people | A to Z guidelines
Casual carbohydrate sources
Just as mentioned above, we’ll provide you with a list of some casual carb sources.
- Sugar. This is common knowledge though. But we bet that you didn’t know that sugarcane sugars are not the only option for intense carbohydrates. There’s a type of sugar that is made from date juice- and they are just as good as sugarcane sugars and contain a high amount of carbs.
- This credit goes to sugar as well. Practically, all sorts of juices are great sources of carbs. That makes sense as sugar is an essential element for juice.
- Chocolates are also rich in carbs. Well, cocoa contains some amount of carbs. And some chocolates require sugars for the production process. Casually, they become great sources of carbs.
So, here it was. We sincerely hope that you will be able to determine your diet plan by including your favorite carb sources and you won’t need to struggle between your need versus your appetite.
Again, for any kind of emergency or any specialized diet plan; we’d like to advise you to take help from the field professionals in person.