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, fertilization, 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 dried fruit, cereals, crackers, cakes, flours, jams, preserves, bread products, and potato products.  Healthy high carbohydrate foods include vegetables, legumes (beans), whole grains, fruits, nuts, and yogurt.  Below is a list of foods highest in carbohydrates, for more see the extended list of carb rich foods to avoid.  For more healthy high carbohydrate choices see the list of healthy high carb foods.

Legend:  Magenta text is added comments.  Underlined items are a regular part of my diet.  They are now under further review.  Back to Sugar+Diabetes.html .  33 Kb ;    

  #1: Sugars, Syrups & Sweeteners (Granulated Sugar)
Per teaspoon
100g 4g 100%
 Eliminated these as much as possible b/c Fructose is added to everything.  See item #4.
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). Click to see complete nutrition facts.


  #2: Candies (Jelly Gumdrops)
Carbohydrate 100g Per 10 candies
Percent Carbohydrate
98.9g 35.6g 99%
I use regular chewing gum (1 stick is 2-3 g.) for a desert or snack substitute.  It's not total abstinence but it's gratification / temptation delayed.  But sugerless gum is a chemical nightmare i.e. aspartame.
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). Click to see complete nutrition facts.

  #3: Dried Fruit (Dried Apples)
Per cup (60g) Percent
93.5g 56.1g 94%
The way to figure how dried fruit can have many more carbs than whole fruit is to understand that more dried fruit can fit into a "cup" i.e. serving than the whole fruit.
Other Dried Fruit High in Carbohydrate (Grams per cup): Dried Cherries (128.8g), Dried Blueberries, sweetened (128g), Prunes (117.6g), Raisins (115.3g), Dates (110.3g), Cranberries (98.7g), Dried Apricots (98.6g), Dried Peaches (96.5g), Figs (95.2g), and Dried Bananas (88.3g). Click to see complete nutrition facts

  #4: 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 (78%) ).  Even the store brand: Corn Flakes(24g, 86%), Shredded Wheat(30/49 x 40 = 24g, 80%) & Cheri-Oats (21g, 75%) ~ eat eggs for b'fast. Click to see complete nutrition facts.

  #5: Snacks (Fat-Free Potato Chips)
Carbohydrate 100g Per ounce (28g) Percent Carbohydrate
83.8g 23.5g 84%
Other Snacks High in Carbohydrate (Grams per 2 cakes/crackers): Rye Wafers (17.6g), Rye Crispbreads (16.4g), Corn Cakes (15g), Brown Rice Cakes (14.7g), Multigrain Rice Cakes & Buckwheat Rice Cakes (14.4g), Fat-Free Saltines (8.2g), (Grams per ounce): Pretzels (22.8g), Unsalted & Low-Fat Tortilla Chips (22.4g), Popcorn (21.8g) (home made "air" popcorn (28/33 x 26g=, 22.1g, 79%)). Click to see complete nutrition facts.



  #6: Cookies & Cakes (Fat-Free Oatmeal Cookies)
Carbohydrate 100g Per ounce (28g) Percent Carbohydrate
78.6g 22g 79%
Other Cookies & Cakes High in Carbohydrate (Grams per ounce): Fortune Cookies (23.5g), 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 Devilís Food Cake (11.9g). Chocolate Chip (??)) Click to see complete nutrition facts.


  #7: Flour (Rice Flour)                I don't cook, so category = 0 grams
Carbohydrate 100g Per cup (158g) Percent Carbohydrate
80.1g 126.6g 80%
Other Types of Flour High in Carbohydrate (Grams per cup): Potato Flour (133g), Barley Malt Flour (126.8g), Brown Rice Flour (120.8g), Barley Flour (110.3g), Wheat Flour (95.4g), Yellow Corn Flour (89.9g), Dark Rye (87.8g), Millet Flour (86.9g), Whole-Grain Wheat Flour (86.4g), Buckwheat Flour (84.7g), Light Rye (78.2g), Medium Rye (76.9g), Oat Flour (68.3g), and Chickpea Flour (53.2g). Click to see complete nutrition facts. 

  #8: Jams & Preserves                Don't use, so category = 0 grams
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). Click to see complete nutrition facts.


  #9: Bread, Toast, Bagels, Pizza (Cinnamon-Raisin Bagel, toasted)
Carbohydrate 100g Per bagel (99g) Percent Carbohydrate
59.3g 58.7g 59%
Other Breads, Toast, Bagels & Pizzas High in Carbohydrate (Grams per slice/piece): Deep Dish Cheese Pizza (39.5g), Pan-Dulce (35.5g), Whole-Wheat Pita (35.2g), Pita Bread (33.4g), Thin-Crust Cheese Pizza (27g), Whole-Wheat English Muffin, toasted (26.9g), English Muffin (26.2g), Raisin Bread (16.5g), Flour Tortilla (15.4g), White Bread, toasted (14.7g), Wheat Bread (14.3g), Wheat Germ Bread (13.5g), Whole-Wheat Bread, toasted (12.8g), . Click to see complete nutrition facts.   I added the following link b/c the right kind of bread is good. Beneficial Whole Grains: Breads, Cereals, Flour, Rice, Pasta, and More


  #10: Potatoes (Hash Browns)
Carbohydrate 100g Per cup (156g) Percent Carbohydrate
35.1g 54.8g 35%
Other Potato Products High in Carbohydrate (Grams per serving): Whole Potato, microwaved (49g), Baked Potato (36.6g), Candied Sweet Potato (33.7g), French Fries, frozen (21.2g), Potato Pancake (10.3g). Click to see complete nutrition facts.