Foods with a high glycemic index (GI) cause a rapid spike in blood sugar, often followed by a crash. These include white sugar, white bread, white rice, pastries, sugary drinks, and baked potatoes. They provide immediate energy but it doesn’t last long.
Carbohydrate list: Which foods should you choose?
As an essential source of energy, carbohydrates play a central role in a balanced diet. However, some should be prioritized, while others should be limited. How can you best incorporate them into your daily meals? Combining vitality, enjoyment, and health, they remain essential for supporting the body. Discover the list of carbohydrate-rich foods and their benefits for a more mindful diet.
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What are carbohydrates? Definition
Carbohydrates are nutrients composed of sugars of varying complexity. Along with proteins and fats, they are one of the three major sources of energy in the diet. When digested, they are converted into glucose, the primary fuel for cells and the brain.
There are several types of carbohydrates: simple (such as table sugar, honey, or fruit) and complex (found in whole grains, legumes, or tubers). When chosen wisely, they contribute to vitality, satiety, and the maintenance of a sustainable energy balance.
What are the different types of carbohydrates?
Not all carbohydrates are the same: their structure influences how quickly they are absorbed and their impact on the body. There are two main categories, and maintaining a balance between them in your diet plays a key role in sustaining stable energy levels and preventing blood sugar imbalances:
Why are they important in our diet?
Carbohydrates aren’t just a source of calories: they perform many vital functions. Here are their essential roles within our bodies:
To provide energy every day
Carbohydrates are the body’s primary source of immediate energy. Converted into glucose, they fuel the muscles and the brain, which are essential for both physical activity and mental focus.
To support brain function
The brain consumes nearly 50% of the glucose available in the body. A sufficient intake of high-quality carbohydrates promotes memory, concentration, and emotional balance.
To support metabolic balance
Certain carbohydrates, particularly those rich in fiber, help stabilize blood sugar levels, prolong satiety, and regulate bowel movements. They thus contribute to a balanced metabolism and help prevent energy imbalances.
What are their benefits?
When chosen wisely, carbohydrates offer numerous benefits to the body:
Immediate energy boost: they provide the necessary fuel for muscles and the brain.
Support for brain function: they promote concentration, memory, and responsiveness.
Regulation of satiety: Complex carbohydrates rich in fiber prolong the feeling of fullness.
Digestive balance : The fiber in certain carbohydrates improves bowel movement.
Maintaining a stable metabolism: helps regulate blood sugar levels and prevent energy crashes.
Partner in emotional well-being: an adequate intake of high-quality carbohydrates supports the production of serotonin, the “feel-good” hormone.
List of foods containing carbohydrates
Not all carbohydrate-rich foods have the same nutritional value. Some provide only sugar, while others are paired with fiber, protein, or minerals. To help you compare, the table below shows the average amount of carbohydrates per 100 g of food, along with a description of their benefits or limitations. This allows you to quickly identify the most beneficial sources of carbohydrates for a balanced diet:
Category
Food
Average carbohydrate content (per 100 g)
Description
Simple carbohydrates
White sugar
99.8 g
An immediate source of energy, but lacking in fiber and micronutrients.
Honey
81.7 g
Natural sugar, rich in antioxidants, moderate GI.
Raisins
73.2 g
Sweet and energy-boosting, but also provide potassium and fiber.
Dried dates
64.7 g
Very high in carbohydrates, but also in fiber and minerals.
Jam
60 g
Sweet, but retains some fiber and vitamins depending on the recipe.
Milk chocolate
55.6 g
High in sugar and fat, energy-dense but not very nutritious.
Banana (fresh fruit)
19.7 g
Good source of fiber, potassium, and magnesium, filling.
Apple (fresh fruit)
12.8 g
Low in carbohydrates, rich in fiber, vitamins, and antioxidants.
Complex carbohydrates
Cooked white pasta
25 g
A source of starch, filling but lower in fiber.
Cooked white rice
31.8 g
Quick energy, high GI, low in fiber.
Cooked brown rice
32.6 g
Provides fiber and minerals, more sustained energy.
Cooked quinoa
27.9 g
Very high in protein and fiber, low GI.
Boiled potatoes
15.7 g
A source of starch, filling but with a GI that varies depending on how it is cooked.
Cooked green lentils
16.2 g
Rich in fiber and plant-based protein,
excellent for satiety.
Chickpeas, boiled
17.7 g
Provide protein, fiber, and minerals, as well as sustained energy.
This table clearly shows that even among simple carbohydrates, some (fruits, dried fruits) remain beneficial thanks to their fiber and micronutrients, unlike refined sugar.
What is the list of low-carb foods?
Some foods contain very few carbohydrates and can be easily incorporated into a balanced diet. They are particularly useful as accompaniments to dishes already high in sugar or to diversify your energy sources:
Green vegetables: zucchini, broccoli, spinach, lettuce, cucumber (1 to 2.25 g of carbohydrates per 100 g).
Light root vegetables: radishes, celeriac (1.53 to 4.6 g of carbohydrates per 100 g).
Animal proteins: meat, fish, eggs (0 g of carbohydrates per 100 g).
Dairy products: hard cheeses such as Emmental or Parmesan (traces).
Nuts : walnuts, almonds, hazelnuts (5 to 9.5 g of carbohydrates per 100 g).
Natural beverages: water, herbal teas, unsweetened infusions (0 g of carbohydrates per 100 g).
These low-carb foods help balance a meal that is already high in sugars or starchy foods, while providing fiber, protein, or healthy fats as needed.
How to identify “good carbohydrates”?
Not all carbohydrates are created equal. Some provide useful, sustained energy, while others cause rapid fluctuations in blood sugar levels, often followed by a sudden drop in energy. To distinguish between good and bad carbohydrates, several criteria can be considered:
Fiber content: Fiber-rich foods (fruits, vegetables, legumes, whole grains) slow down the absorption of sugars and promote satiety.
Associated nutrients: A “high-quality” carbohydrate also provides vitamins, minerals, or protein (quinoa, lentils, chickpeas, sweet potatoes).
Sustained energy: Complex, fiber-rich carbohydrates provide a more stable release of energy over time.
Minimally processed: minimally processed or unprocessed foods (whole fruits, whole grains) are preferable to refined products (cookies, soda, white sugar).
Thus, a piece of fresh fruit or a serving of brown rice represents a “good carbohydrate,” as they nourish the body beyond simply providing sugar.
What healthy eating routine should you adopt with carbohydrates?
Adopting a balanced diet that includes carbohydrates doesn’t mean cutting them out, but rather choosing the right sources and pairing them with complementary foods. Here’s a simple routine to incorporate into your daily life:
Contraindications and Precautions
Carbohydrates are essential for the body to function properly, but their consumption must remain balanced. Excessive intake or poor choices can lead to certain issues:
Energy overload: excessive consumption of refined carbohydrates (white sugar, sodas, pastries) contributes to weight gain and fatigue following blood sugar spikes.
Metabolic risk: A diet too high in simple carbohydrates, combined with a sedentary lifestyle, can contribute to blood sugar imbalances.
Digestive issues: Certain high-fiber foods (legumes, whole grains) can cause bloating or discomfort if introduced abruptly or consumed in excess.
Special circumstances: People with diabetes or following a specific diet must adjust the quality and quantity of their carbohydrates, always under the guidance of a healthcare professional.
The key is to prioritize varied and natural sources, paying attention to the quantity and quality of carbohydrates included in your daily diet.
Expert advice
Carbohydrates are essential, but it’s all about quality and balance. Choose natural, whole-food sources like fresh fruit, legumes, or whole grains, which also provide fiber, vitamins, and minerals. On the other hand, limit refined and high-sugar foods, which provide a quick but short-lived energy boost.
To create a balanced meal, always pair a serving of carbohydrates with the fiber found in vegetables. This combination promotes satiety, regulates digestion, and stabilizes energy levels throughout the day.
Listen to your body: a balanced carbohydrate diet should provide you with energy, digestive comfort, and well-being without excess. Finally, tailor your intake to your lifestyle, activity level, and personal needs, always seeking professional advice if necessary.
Learn more
Which foods have a high GI?
Which foods have a high GI?
Which foods have a high GI?
Which carbohydrates should you avoid?
Which carbohydrates should you avoid?
Which carbohydrates should you avoid?
It’s not necessary to completely eliminate carbohydrates, but some should be limited because they provide few nutrients and a lot of fast-acting sugars. This includes refined sugar, sweets, sodas, processed cookies, and very sugary cereals. Instead, opt for fresh fruits, legumes, and whole grains, which provide a gradual and beneficial energy boost.
Should you eat fewer carbohydrates in the evening?
Should you eat fewer carbohydrates in the evening?
Should you eat fewer carbohydrates in the evening?
Eating carbohydrates in the evening is beneficial, provided you prioritize quality. Complex, fiber-rich carbohydrates promote satiety without causing blood sugar spikes. On the other hand, simple sugars (sweet desserts, soda, cookies) should be limited in the evening because they disrupt energy balance and sleep quality.
Spotlight on our nutrition and food expert, Marie-Anne Vion
Faced with digestive disorders such as IBS and SIBO, Marie-Anne turned to nutrition and natural solutions. Passionate about well-being, she is now training in dietetics and nutrition. She shares her expertise through articles, offering accessible advice and analysis. Attracted by the brand’s natural approach, she helps promote a balanced diet and self-reliance in health matters.
Bibliography
1
Wikipedia
https://fr.wikipedia.org/wiki/Glucide
2
Vidal
https://www.msdmanuals.com/fr/accueil/troubles-de-la-nutrition/pr%C3%A9sentation-de-la-nutrition/glucides-prot%C3%A9ines-et-lipides#Glucides_v60557845_fr
3
Ciqual table
https://ciqual.anses.fr/
4
WHO
https://www.who.int/fr/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
