Top 10 Foods Highest in Carbohydrates (To      Limit  or Avoid)

Carbohydrates are found in almost all living things and play a critical role in the proper functioning of the immune system, fertilisation, blood clotting, and human development. A deficiency of carbohydrates can lead to impaired functioning of all these systems, however, in the Western world, deficiency is rare. Excessive consumption of carbohydrates, especially refined carbohydrates like sugar or corn syrup, can lead to obesity, type II diabetes, and cancer. Unhealthy high carbohydrate foods include sugary cereals, crackers, cakes, flours, jams, preserves, bread products, refined potato products, and sugary drinks. Healthy high carbohydrate foods include vegetables, legumes (beans), whole grains, fruits, nuts, and yogurt. 

Below is a list of foods highest in unhealthy carbohydrates foods (snacks).

---

#1: Sugars, Syrups & Sweeteners (Granulated Sugar)

Carbohydrate 100g	Per teaspoon (4g)	Percent Carbohydrate
100g	4g	100%

Other Sugars, Syrups & Sweeteners High in Carbohydrate (Grams per teaspoon): Fructose (4g), Aspartame (3.6g), Honey (3.3g), Powdered Sugar (3g), Brown Sugar (2.9g), and Maple Syrup (2.7g). 

#2: Candies (Jelly Gumdrops)

Carbohydrate 100g	Per 10 candies (36g)	Percent Carbohydrate
98.9g	35.6g	99%

Other Candies High in Carbohydrate (Grams per 10 candies): Almond Nougat (129g), Chocolate Tootsie Rolls (61g), Hard Candies (59g), Low Calorie Gum Drops (44g), Butterscotch (43.5g), Low Calorie Candies (30g), Chewing Gum (29g), Jellybeans (26.2g), Sugarless Chewing Gum (19g), and Skittles (10g). 

#3: Cereals (Frosted Rice Crispies)

Carbohydrate 100g	In a 3/4 cup (30g)	Percent Carbohydrate
91.3g	27.4g	91%

Other Cereals High in Carbohydrate (Grams per 3/4 cup (NLEA Serving)): Crispy Rice (28.5g), Cocoa Crispies (27.2g), Corn Pops (26.9g), Frosted Flakes (26.8g), Reduced-Sugar Frosted Flakes (26.3g), Honey Crunch Corn Flakes (26.1g), Marshmallow Froot Loops & Cocoa Dyno-Bites (25.9g), Apple Jacks with Marshmallow (25.1g), Golden Crisp & Fruity Dyno-Bites (24.3g), Golden Puffs (24.2g), Honey Smacks (23.9g), Bran Flakes (23.8g), and Fruit & Nut Muesli (23.3g).

 #4: Snacks (Fat-Free Potato Chips)

Carbohydrate 100g	Per ounce (28g)	Percent Carbohydrate
83.8g	23.5g	84%

Other Snacks High in Carbohydrate (Grams per ounce): Fat-Free Caramel Popcorn (25.2g), Pretzels (22.8g), Rice Cakes (white rice) (22.7g), KELLOGS Rice Krispies Squares (22.5), Granola Bars (with added sugar) (22.2g), Breakfast Bars (20.4), Low Fat Cheese Puffs (20.3), and Flavoured Tortilla Chips (17.7g). 

#5: Cookies & Cakes (Fortune Cookes)

Carbohydrate 100g	Per cookie (8g)	Percent Carbohydrate
84g	6.7g	84%

Other Cookies & Cakes High in Carbohydrate (Grams per ounce): Fudge Cake Cookies (21.9g), Gingerbread Men & Plain or Low-Fat Graham Crackers (21.8g), Gingersnaps (21.5g), Sugar-Free Chocolate Cookies & Animal Crackers (21g), Butter Cookies (20.8g), Vanilla Cream Sandwich (20.7g), and Low-Fat Vanilla Wafers (20.6g). (Grams per piece or slice): Coffee Cake (29.6g), Fruit Cake (26.5g), Sponge Cake (23.2g), Low-Fat Cake Snacks (19.6g), and Fat-Free Devil's Food Cake (11.9g). 

#6: Refined Flours (White, All-Purpose Flour)

Carbohydrate 100g	Per cup (125g)	Percent Carbohydrate
76.3g	95.4g	76%

Other Types of Flour High in Carbohydrate (Grams per cup): Potato Flour (133g), White Rice Flour (126.6g), Refined Sorghum Flour (123.7g), White Bread Flour (99.4), White Self-Raising Flour (92.8g), and Light Rye Flour (78.2g). 

#7: Jams & Preserves 

Carbohydrate 100g	Per tablespoon (20g)	Percent Carbohydrate
68.9g	13.8g	69%

Other Jams & Preserves High in Carbohydrate (Grams per tablespoon): Marmalade (13.3g), Apricot Jam (12.9g), and Dietetic Jam (7.5g).

#8: Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)

Carbohydrate 100g	Per bagel (99g)	Percent Carbohydrate
59.3g	58.7g	59%

Other Breads High in Carbohydrate (Grams per slice/piece): French Bread (72.1g), Naan Bread 45.4g, Deep Dish Pizza (39.5g), Pan-Dulce (Sweet Bread) (35.5g), Pita Bread (33.4g), Thin-Crust Pizza (27g), English Muffin (26.2g), Raisin Bread (16.5g), Flour Tortilla (15.4g), and White Bread (14.3g). 

#9: Potatoes (Hash Browns)

Carbohydrate 100g	Per cup (156g)	Percent Carbohydrate
35.1g	54.8g	35%

Other Potato Products High in Carbohydrate (Grams per serving): Mashed Potato (35.3g), Instant Mashed Potato (33.9), Candied Sweet Potato (33.7g), 10 French Fries (21.2g), 1 Medium Potato Pancake (10.3g). 

#10: Sugary Drinks (Cola)

Carbohydrate 100g	Per can 12 fl ounces (368g)	Percent Carbohydrate
10.6g	38.9g	11%

Other Drinks and Fruits Juices High in Carbohydrates (Grams per cup, 8-12oz): Strawberry Milkshake (53.3g), Guava Nectar (40.8g), NAKED Blue Machine Fruit Smoothie (40g), Fruit Flavoured Drink (38.2g), Grape Juice (37.4g), Passion Fruit Juice (35.7g), Orange Breakfast Drink (33.4g), Green Goodness Smoothie (32.8g), Pomegranate Juice (32.7g), and Pineapple Juice (32.2g). 

 Top 10 Healthy High Carb Foods

Carbohydrates are an essential part of a balanced diet, however, some popular diets have unfortunately given 'carbs' a bad reputation and even lead to a 'fear' of carbohydrate foods in recent years. A balanced diet should always include the three major food groups (carbohydrates, proteins, and fats). Carbohydrate-rich foods are the body's main source of energy, giving you the fuel you need to carry out your daily activities. The brain also runs on carbohydrates, so this includes mental, as well as physical, energy. Healthy carbohydrate food sources like whole grains and vegetables are also a key dietary source of fiber, vitamins, and minerals. Choosing the right type of carbohydrates is important; the ones that should be avoided are the refined carbs, including white bread, white rice, white flour products and anything with added sugar. The following is a list of the top 10 healthy sources of carbohydrates to include in your diet. 

---

#1: Wholegrains (Pearled Barley, cooked)

Carbohydrate 100g	Per cup (157g)	Per 1/2 cup (79g)
28.2g	44.3g	22.2g

Other Wholegrains High in Carbohydrate (grammes per cup, cooked): Spelt (51.3g), Kamut (47.5g), Brown Rice (45.8g), Wholewheat Pasta (37.2g), Couscous (36.5g), Wild Rice (35g), Buckwheat Groats (33.5g), and Bulgur (33.8g). 

#2: Alternative Grains (Millet, cooked)

Carbohydrate 100g	Per cup (174g)	Per 1/2 cup (87g)
23.7g	41.2g	20.6g

Other Alternative Grains High in Carbohydrate (grammes per cup, cooked): Teff (50g), Amaranth (46g), and Quinoa (39.4g). 

#3: Beans (Pinto Beans, cooked)

Carbohydrate 100g	Per cup (171g)	Per tablespoon (11g)
26.2g	44.8g	2.9g

Other Beans High in Carbohydrate (grams per cup, cooked): Adzuki Beans (57g), Navy Beans (47.4g), Pink Beans (47.2g), Black Turtle Beans (45g), White Beans (44.9g), Yellow Beans (44.7g), Cranberry (Roman) Beans (43.3g), and Kidney Beans (40.4g). 

#4: Lentils (cooked) 

Carbohydrate 100g	Per cup (198g)	Per tablespoon (12g)
20.1g	39.9g	2.4g

Other Pulses High in Carbohydrate (grammes per cup, cooked): Chickpeas (Garbanzo Beans) (27.4g), and Split Peas (41.4g). 

#5: Vegetables (Sweet Potatoes, cooked)

Carbohydrate 100g	Per cup (200g)	Average Potato (114g)
20.7g	41.4g	23.6g

Other Vegetables High in Carbohydrate (grams per cup, cooked): Sweet Corn (31.3g), Parsnips (26.6g), Peas (25g), Succotash (24.4g), Butternut Squash (21.5g), Beets (17g), Rutabagas (Swede) (16.4g), Tomatoes (13.2), and Carrots (12.8g). 

#6: Fruit (Bananas)

Carbohydrate 100g	Per cup, sliced (150g)	Per banana (118g)
22.8g	34.3g	27g

Other Fruit High in Carbohydrate (grams per piece or cup): Pomegranate (52.7g), Mango (50.3g), Grapes (27.3g), Pears (27.1g), Apples (25.1g), Cherries (22.1g), Blueberries (21.4g), Figs (12.3g), and Kiwi Fruit (10.1g).

#7: Nuts and Seeds (Pumpkin Seeds)

Carbohydrate 100g	Per cup (64g)	Per ounce (28g)
53.8g	34.4g	15.1g

Other Nuts and Seeds High in Carbohydrate (grams per ounce): Chestnuts (12.8g), Chia Seeds (11.8g), Cashew Nuts (9.2g), Pistachios (8.2g), Flaxseeds (8.1g), Sesame Seeds (7.2g), Sunflower Seeds (6.7g), and Almonds (6g). 

#8: Low Fat Dairy (Low Fat Cream Cheese)

Carbohydrate 100g	Per cup (240g)	Per tablespoon (15g)
8.1g	19.5g	1.2g

Other Low Fat Dairy Products High in Carbohydrate (grams per cup): Low Fat Plain Yoghurt (17.2g), Skimmed Milk (12.2g), Semi-skimmed Milk (11.8g), Whole Milk (11.7g), Whole Milk Plain Yoghurt (11.4g), Cottage Cheese (10.8g), Low-Fat Mozzarella (8.4g), and Swiss Cheese (7.1g). 

#9: Healthy Carb-Rich Snacks (Brown Rice Cakes, with Sesame Seeds) 

Carbohydrate 100g	Per ounce (28g)	Per 2 cakes (18g)
81.5g	22.8g	14.7g

Other Carb-Rich Snacks High in Carbohydrate (grams per ounce): Rye Crackers (23g), Wholewheat Pretzels (22.8g), Corn Tortilla Chips (18.3g), Sweet Potato Chips (15.9g), Trail Mix (12.6g), Raw Food or Granola Bars (no refined sugar) (9.9g), Falafel (8.9g), and Mixed Nuts (7.1g). 

#10: Dried Fruit (Raisins)

Carbohydrate 100g	Per cup (165g)	Per ounce (28g)
79.2g	130.6g	22.2g

Other Dried Fruit High in Carbohydrate (grammes per ounce): Dates (21g), Currants (20.7g), Dried Pears (19.5g), Dried Apples (18.5g), Prunes and Dried Figs (17.9g), Dried Apricots (17.5g), and Dried Peaches (17.1g).  

*Dried Fruit is high in natural fruit sugars, so should be eaten in moderation. A small handful is a sensible portion size.

                                                                                                                                                                                                       source: goodandbadcarbohydrates

14 Vegetarian Foods That Have More Iron Than Meat

Yes, it's possible.

Whether you’re a lifelong vegetarian or are actively transitioning to a non-meat diet, a common concern is making sure you still consume plenty of iron. According to the National Institutes of Health, the recommended dietary allowances (RDAs) of iron for adults is 8-27 mg per day, with adult men tending toward the lower end, while older women and those who are pregnant or breastfeeding need more.

While meat is often at the top of the list of recommended sources of iron, there are plenty of non-meat options that contain the same amount of iron, or more, than meat. So no need to give up on your vegetarian diet and reach for a burger (or a multivitamin)—these 14 foods will quickly boost your iron intake.

SPINACH

Dark leafy greens, especially spinach, provide a powerhouse of iron. Three cups of spinach contain about 18 mg of iron—that's more than an 8-ounce steak! You can meet your daily RDA of iron with just one hearty spinach salad.

BROCCOLI

Not only is broccoli jam-packed with iron and other key nutrients like vitamin K and magnesium, but it’s also high in vitamin C, which helps encourage iron absorption in the body. And you may be surprised to learn that it's quite good in smoothies.

LENTILS

Just one cup of lentils has more iron than an 8-ounce steak. Lentils are also a reliable source of dietary fibre, potassium, and protein. You can add lentils to your salad, or try soup—make it in bulk, then freeze the leftovers for later.

KALE

Three cups of kale contain 3.6 mg of iron.

BOK CHOY

Whether you steam or sauté this tasty Chinese cabbage, you’ll be getting a healthy dose of vitamin A, in addition to 1.8 mg of iron per cup. 

BAKED POTAT0

One large baked potato contains nearly three times the amount of iron as a 3-ounce serving of chicken. Top it with Greek yogurt  (a high-protein substitute for sour cream), steamed broccoli, and a bit of melted cheese for a tasty weeknight dinner.

SESAME SEEDS

Just one tablespoon of sesame seeds contains 1.3 mg of iron. And it's super simple to incorporate them into your diet, too. Sprinkle sesame seeds over a salad for added flavour and crunch or mix them into a dressing, sauce, or salsa before pouring over a dish.

CASHEWS

Nuts of all kinds are popular protein sources for vegetarians, but cashews have the added benefit of being very rich in iron. One ¼-cup serving contains about 2 grammes of iron. Not a fan of their nutty texture? Hide them in a smoothie to get the health benefits without the grit.

SOYBEANS

A single cup of cooked soybeans contains between 8 and 9 mg of iron. Need to mentioned that carrots & pumpkins are good sources as well and can be a part of your diet plan. Just be sure to seek out organic soy products rather than conventional, which may be genetically modified.

CHICKPEAS

One cup of chickpeas contains 4.7 mg of iron, more than half the daily RDA for an adult male. Roast them in a bit of olive oil for a crunchy snack, or mix them with tomatoes, feta, and cucumber to create a savoury side dish.

DARK CHOCOLATE

The benefits of dark chocolate seem endless. In addition to promoting healthier skin and teeth and reducing anxiety, dark chocolate also offers a sweet way to up your iron intake. One ounce of dark chocolate contains 2 to 3 mg of iron, more iron than in the same amount of beef.

SWISS CHARD

Just one cup of Swiss chard has 4 mg of iron, more than a 6-ounce hamburger. Swiss chard also contains valuable nutrients, including omega-3 fatty acids, vitamins A, C, and K, and B folates. 

TOFU

A vegetarian staple for years, firm tofu boasts 3 mg of iron per half cup. There are countless recipes for using tofu, from a simple stir-fry to a sweet, homemade peach sorbet.

KIDNEY BEANS

Kidney beans contain 3-4 mg of iron per cup. Be sure to cook kidney beans to get the best flavour and texture. Kidney beans are the superstars of vegetarian chilli, often acting as a hearty base ingredient in favour of meat options. Consider purchasing dried beans in bulk for a budget-friendly option.

FOR ADDITIONAL INFORMATION ON STARTING A LIFESTYLE CHANGE  click the link to find out the:  @ Incompatible Food Combinations

                                                                                                                                                                                                                                                                                                                                                     source: WomensHealthMagazine