Foods with high carbohydrates for athletes

Grains and seeds

What are the varieties of grains and seeds that contain carbohydrates?

Bread and cereals

Bread is a rich source of carbohydrates, whether it is from whole grains or from refined flour, and most cereals are high in carbohydrates, and therefore it should be consumed in moderation when following a diet low in carbohydrates.

For example, one slice of white bread contains 14 grams of carbohydrates and one gram of fiber, while one slice of whole wheat bread contains 17 grams of carbohydrates and two grams of fiber.

Brown rice

It is a popular dish, and it is a healthy alternative to white rice, and it is rich in antioxidants, and it is worth noting that one cup of cooked brown rice contains 36 grams of carbohydrates.


Quinoa is a seed that is prepared and eaten like a grain, and is a rich source of carb; A cup of quinoa contains about 13% of the daily amount of carb, in addition to that it is rich in many minerals and plant compounds that improve blood sugar control, protein, and fiber as well.

Which helps to feel full, which may contribute to weight loss, and it is worth noting that quinoa is gluten-free, and therefore it can be an alternative to wheat for people who follow a gluten-free diet.


Half a cup of dry oats contains 27 grams of carbohydrates, and a cup of oatmeal contains 9% of the daily amount of carbohydrates. It should be noted that oats can be prepared in various ways, whether through steam or otherwise, and is available in many types.


Varieties of legumes that contain carbohydrates:


It is a common legume, a rich source of protein and carbohydrates; One cup of boiled lentils provides 39.86 grams of carbohydrates, 17.86 grams of protein, and 15.6 grams of fiber, and lentils contain a high percentage of potassium, phosphorous, calcium, and folate.


Carbohydrates make up 27.4% of chickpeas, while fiber makes up about 8% of it, and it is a good source of vegetable protein, and it contains many vitamins and minerals, such as: iron, phosphorous, and B vitamins, and in addition, eating chickpeas contributes to It promotes heart and digestive health, and is also linked to a reduced risk of cancer.


Carbohydrates make up approximately 22.8% of beans, which are in the form of starch and fiber, and beans are a rich source of protein, many vitamins, minerals, and antioxidants, such as: anthocyanin and isoflavones. With many health benefits, such as; Improve blood sugar control, reduce the risk of colon cancer, and it is worth noting that eating raw or undercooked beans may be harmful.


They are sold in small, dry green packets. They are rich in carb; Half a cup of cooked green peas contains 12 grams of carbohydrates, and according to the American Dietary Guidelines, peas are classified as starchy vegetables, whether fresh or frozen.

Carbohydrate-rich vegetables

What vegetables are rich in carbohydrates:


Carbohydrates are an essential component of potatoes; A 100-gram portion of boiled potatoes with the peel provides about 20.1 grams of carbohydrates, and also contains high amounts of water, moderate protein, and fiber, and is also fat-free.

Sweet Potatoes

A quantity of 100 grams of sweet potatoes provides about 20.1 grams of carbohydrates, and 86 calories, and it is worth noting that there are more than 400 strains of sweet potatoes that are grown around the world, as some of their parts such as leaves, stems and tubers are used in the food industry, medicine, and animal feed.


Beetroot is a root vegetable, also known as beet, and contains essential nutrients, including carbohydrates; Where raw or cooked beets contain between 8-10% of carb, and although eating them raw is delicious, cooking them and making pickles from them is more common.


Is a widespread vegetable, which is used in many dishes, such as; Salads, etc., and 100 grams of corn contains 25 grams of carbohydrates, 3.36 grams of protein, in addition to a good amount of vitamin C, and according to a study published in the Journal of Medicinal Food in 2007, corn is useful in improving sugar levels in blood, and high blood pressure due to its antioxidant content.

Fruits rich in carbohydrates

What fruits are rich in carbohydrates:


Bananas contain many nutrients; As each medium banana, equivalent to 118 grams, contains 27 grams of carb, and 14 grams of sugars; Including 5.9 grams of glucose, 5.7 grams of fructose, and 2.8 grams of sucrose, and it is worth noting that the classification of bananas is often as a sweet banana, and it can be eaten as a dessert, snack, or cooked, Like; Plantains.


Mango is a tropical fruit, and is characterized by its delicious taste, juiciness, fruit shape, and health-beneficial properties; It is a rich source of vitamins, minerals, and antioxidants, and one cup of mango pieces contains 99 calories and 25 grams of carbohydrates.


Dates provide the beneficial nutrients that the body needs in small quantities (micronutrients), and some fiber, and one date grain contains more than 5 grams of carbohydrates.


dried grapes. One cup of raisins contains 129.48 grams of carbohydrates. It is also a good source of antioxidants. It contains many other minerals, such as: potassium, magnesium, phosphorous, and calcium. Raisins can be eaten as a snack, or added to bars. Cereals, salads, yogurt, and granola.

Sugary candy bars energy bars, and granola bars

These bars are commonly promoted as being healthy, but they are high in sugar, even those sweetened with dried fruits made from whole grains, and some may resort to eating them when they want to eat what is fast and cheap.

Potato chips and crackers

are common snacks, and these processed foods are usually consumed in large quantities within a short period of time, which increases the amount of carbohydrates consumed, and therefore it is advised to avoid their consumption, especially by people who follow a low-carb diet, as they contain 28 carbohydrates. One gram of tortilla chips, which equals roughly 10 to 15 medium-sized chips, contains 18 grams of carbohydrates, and one gram of fiber, and 28 grams of whole-wheat crackers contain approximately 19 grams of carbohydrates, including 3 grams of fiber.


Sweets are a rich source of sugar, and examples of them are: cake, ice cream, sugar candy, etc., and these foods taste good, but they do not give a feeling of satiety, and therefore they may be consumed in excessive quantities, which leads to a high amount of carbohydrates consumed, and therefore it is recommended People who follow a low-carbohydrate diet by eating sweets in moderation, in addition to monitoring the quantities consumed, and focusing on types and recipes low in carbohydrates when wanting to eat sweets.

Honey and sweeteners made from sugar

Natural forms of sugar contain a large amount of carbohydrates per tablespoon, such as: white sugar; which contains 12.6 grams, maple syrup; which contains 13 grams, honey; Which contains 17 grams, and it is worth noting that these sweeteners are low in nutrients, and it is advised to avoid a lot of these sweeteners and focus on high-fiber carbohydrate sources, and it is recommended to use healthy sweeteners to sweeten foods and drinks.

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