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What are carbohydrate foods?


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Carbohydrates

   Carbohydrates known  as: compounds neutral charge, consisting of carbon, oxygen, hydrogen, one of the three main types of nutrients that supply the body with energy, and there are two types: simple carbohydrates, such as sugars, complex carbohydrates,  and carbohydrates, where the body most of the breaks sugars And carbohydrates , and convert them into glucose , which is a simple sugar that the body uses to nourish the cells. Reducing cholesterol in the blood. 

Foods rich in carbohydrates 

The body needs carbohydrates, in addition to proteins and fats . Usually, unprocessed food sources of carbohydrates are beneficial for health and nutritious, such as vegetables, carbohydrate- rich fruits , grains (grains), and legumes, in addition to some dried fruits that contain a level Carbohydrates. Below is a list of the most important foods that fall under these sources: 

  • Sweet potatoes: Sweet potatoes are good sources of vitamin A, vitamin C , and potassium, and one medium-sized bean, roasted with its skin, contains 23.61 grams of carbohydrates, and one study has found that some carbohydrate molecules in one of the sweet-colored sweet potatoes Purple may have anti-tumor and antioxidant properties. 
  • Beet: is beet , or beets of vegetables eaten fresh or cooked; where one cup of sugar beet raw contains 13 grams of carbohydrates, it is worth mentioning that beetroot is rich in potassium, vitamin A, folic acid, calcium , Inorganic nitrates considered beneficial for the health of the heart. 
  • Corn: One hundred grams of corn contains 25 grams of carbohydrates, and 3.36 grams of protein. It also provides the body with good amounts of vitamin C. And one study indicated that corn is good for blood sugar levels and high blood pressure . 
  • Quinoa: features quinoa higher their content of magnesium, phosphorus, and potassium, as the cup , each of which contains 39.41 grams of carbohydrates, and 1.61 grams of sugar, 8.14 grams of protein, and can help quinoa reduce weight Because of its high protein and fiber content, in addition to one of the studies conducted in mice indicated that this type of grain can regulate the level of sugar in the blood. 
  • Full of rice: is full of rice healthy alternative to white rice; as one cup full of rice cooked contains 36 grams of carbohydrates, and contains high amounts of antioxidants. 
  • Oats: Oats are one of the most beneficial types of whole grains for health, as it is characterized by its various uses. One cup of rolled oats contains 27 grams of carbohydrates, in addition to five grams of protein, and four grams of fiber. Research has indicated To its benefits for heart health and blood vessels. 
  • Banana: A medium serving of bananas contains 26.95 grams of carbohydrates. It also contains vitamin A, vitamin C, and potassium, which are good for a healthy heart and reduce blood pressure. 
  • Apples: A medium-sized apple contains 25.13 grams of carbohydrates, and also contains fiber, potassium , and other vitamins, and one study indicated that eating apples by elderly women can reduce the risk of disease leading to death Cancer. 
  • Mango: The mango of the sweet taste of tropical fruits, contains one cup of it to 24.72 grams of carbohydrates. 
  • Dates: There are many different types of dates , and they all have a sweet taste, knowing that one tablet of scheduled dates contains 17.99 grams of carbohydrates. 
  • Raisin: Raisins are prepared by drying grapes, and they are used as a snack, knowing that one cup contains 129.48 grams of carbohydrates, and it is considered a good source of antioxidants. 
  • Tut Goji: Contains Tut Goji (English: Goji berries) on a high proportion of antioxidants, and vitamin A, contains one cup of it on 32 grams of carbohydrates. 
  • Lentils: The lentils legumes rich in protein; where it per cup cooked contains 17.86 grams of protein, and 39.86 grams of carbohydrates. 
Types of carbohydrates 


There are many different types of carbohydrates, which are:
  • Monosaccharides: The monosaccharides smaller sugar units, Examples include: glucose, galactose, fructose, glucose is the main energy source of cells, can be found galactose in some sources of food, such as milk, dairy products, while fructose is found in Fruits and vegetables.
  • Bilateral sugars: bilateral sugars consist of two parts linked from monosaccharides, and examples of it: lactose, maltose, sucrose; where there is lactose in milk, and consists of glucose correlation with galactose, while sucrose produced is located in the sugar table when link Glucose with fructose. 
  • Polysaccharides: A series of two or more types of monosaccharides, and these sugars constitute stores of food in animals and plants, as they have a constructive role in the walls of plant cells, strengthening the external structure of insects, and among the types of polysaccharides: Glycogen, which is stored in the liver, muscles in humans, animals, and starches , which are glucose polymers that consist of amylose , amylopectin, and is found in starch. S rice, potatoes, wheat, and can human digested by the enzyme amylase, as is cellulose of various sugars, one of the structural components in plants, found in wood, cotton, and leaves.


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