Foods High in Carbs and Calories

If your calorie requirements are different, you can adjust how many carbs to consume each day. Your intake of added sugar (meaning sugar not found naturally in food) should be less than 10% of total your calories. Added sugar is part of your daily carbohydrate total.

Health Risks of Processed Carbs

Carb intake from processed grains and added sugars may increase the risk of:

Metabolic disease 

Research shows that a diet that's too high in carbs increases the chance of metabolic disease. Metabolic disease, or metabolic syndrome, is a group of risk factors that contribute to heart disease and diabetes. Metabolic syndrome’s risk factors include high blood pressure, high blood sugar, high triglycerides, low HDL cholesterol (the “good cholesterol”), and belly fat.  

Obesity

Research shows that a starchy, high-carb diet may lead to less physical activity, and, ultimately, weight gain. Too much weight gain can lead to obesity. 

Diabetes

High-carb diets from sugary and starchy sources have been shown to lead to weight gain. Too much weight gain can lead to diabetes. 

Cardiovascular disease 

Diets that are high in carbohydrates, especially from high-starch and high-sugar foods, may rise your risk of cardiovascular disease.

High-Carb Foods

Many modern foods are high in carbs. Here are some foods that are high in carbohydrates and low in nutrition.

1. Soft pretzels
   While delicious, the soft pretzel is a nutrition-poor source of carbohydrates. One medium soft pretzel (the kind you buy at the mall food court) contains 80 grams of carbs and just 2 grams of fiber. That's 29% of the daily recommended serving of carbohydrates. 
2. Processed sugary cereal
   Most cereals aimed at kids are loaded with sugar. For instance, a cup of Post Golden Crisp has 34 grams of carbs, 0 grams of fiber, and 21 grams of added sugar. That's 12% of your recommended daily serving of carbohydrate and 42% of your recommended daily serving of sugar. It's also low in most vitamins and minerals. 
   
   Look for cereals that are low in sugar or try oatmeal instead  -- the unsweetened kind. You can always add a little sugar if need be, and the carb load will be lower than eating the presweetened kind.
3. Canned fruit
   Nutritionists say we should eat more fruit. But canned might not be the way to go if you like the ones in heavy syrup. One 8.25 ounce can of peaches in syrup has 25 grams of carbs (including 22 grams of sugar). 
   
   This sugary snack would be better replaced with fresh fruit or canned fruit in 100% juice or water. Frozen fruit, which typically has no syrup or juice added, is also a good alternative.
4. Bagels
   Bagels seem "healthier" than doughnuts, but they're actually deceiving. Bagels have a whopping 55 grams of carbohydrates, while a chocolate-frosted doughnut contains 34 grams of carbs. How about skipping both for some whole wheat toast spread with avocado?
5. Soda
   One 12-ounce can of Coca-Cola contains 39 grams of carbs in the form of sugar. This is 78% of your recommended daily serving of added sugar and 14% of your carb budget. Soda is one of the most common sources of empty calories. 
   
   Studies show that people who drink soda are less likely to eat healthy sources of carbs. A sugar-free soda or sparkling water is a better option. 
6. Potato chips 
   Potato chips contain about 15 grams of carbohydrates. They're also high in saturated fats and sodium. Good substitutes are popcorn (hold the butter) and homemade kale chips.
7. Candy
   No surprise here, candy is full of carbs and sugar. Just 10 small gummy bears contain 22 grams of carbs. A bar of Hershey's chocolate has 26 grams of carbs, including 21 grams of added sugar, plus 40% of your daily serving of fat. Keep candy as an occasional treat, rather than something you consume daily or weekly.
8. French fries
   One medium-sized order of fries from McDonald's can yield 43 grams of carbs, providing 15% of your daily recommended carbohydrates. They're also high in sodium and fat. When you drive up to the fast-food window, ask for fruit or a salad with your burger instead of the fries.
9. Sweetened yogurt 
   This can be a healthy food -- or not. Plain Greek yogurt is low in carbohydrates (just 8 grams per serving or 3% of your daily requirement). But the popular flavored and sweetened types might be much higher in carbs. One strawberry-flavored yogurt has 26 grams of carbs per serving. 
   
   Yogurt typically has a lot of protein and other nutrition in it, so have at it. Just pick a plain or low-sugar variety and add your own fruit.
10. Fruit juice
    Here's another product that sounds healthy but often isn't. Many fruit drinks (especially those labeled "fruit punch" or "fruit cocktail") have very little real juice in them and are mostly sugar. Even ones labeled 100% juice have a lot sugar. An 8-ounce glass of orange juice has 23 grams of sugar, the equivalent of eating five or six oranges, but without the benefit of the fiber. 
    
    Orange juice does have vitamins and minerals, so it does have some benefits. If you're going to drink it, keep the sizes small and look for products labeled "pure orange juice."

Low-Carb Foods

If you’re looking to lower your carb intake, here are a few healthy low-carb choices:

• Eggs
• Meat like beef, chicken, turkey, and venison
• Seafood
• Avocados
• Fruits like strawberries, grapefruit, apricots, and olives
• Vegetables and greens like mushrooms, asparagus, bell peppers, and kale
• Nuts like almonds, walnuts, and peanuts
• Dairy products like cheese, butter, and Greek yogurt
• Olive, coconut, or avocado oil
• Baked goods made with almond or coconut flour, whole-grain flour, oats and other whole grains

What Are Calories?

A calorie is just a measure of energy. Your body needs energy to function properly. Many healthy foods are also high in calories; it’s not just junk food or fatty foods. Focus on balancing the number of caloriesyou take in with the calories you burn each day. It’s more important to pay attention to ingredients that might be harmful rather than just the calorie count.

Why You Need Calories

Calories keep your body functioning. They provide your body with the energy to perform essential processes, keep you moving, and sustain your daily life. 

Health conditions requiring increased caloric intake

Some health conditions cause people to lose weight in unhealthy ways, including some types of cancer, eating disorders, depression or anxiety, AIDS, hyperthyroidism, and others. This unhealthy weight loss can cause a host of health risks. People with these conditions need to find foods that are high in calories to help them gain weight.

How to Understand Healthy Calories

The three types of macronutrients are carbohydrates, fats, and protein. Almost all foods fall into one of these categories. Here are a few ways to spot more nutritious choices in each of these nutrient groups.

Carbohydrates

Carbs are your body's main fuel source. If you eat more carbs than your body needs at the time, it will store some within its cells as glycogen and convert the rest to fat. Carbohydrates can be:

Simple: These are your body's quickest sources of energy and also the quickest ways to increase your blood glucose or blood sugar level. Simple carbs make things taste sweet. Sugar, honey, and maple syrup as well as fruits, candies, cookies, and ice cream are all full of simple carbs.

Complex: These must be broken down into simple carbs before being absorbed, so they provide energy more slowly than simple carbs. Because they're digested more slowly than simple carbs, they're less likely to become fat. Foods containing complex carbs include bread, grains, and root vegetables like potatoes.

Your body needs carbohydrates, but some types are better than others. For instance, unprocessed (or minimally processed) carbs tend to be better for you than highly processed or refined carbs because they give you a lot of nutrients. 

More nutritious choices: Swap out the white rice, a refined grain, in your paella or jambalaya for brown rice, a whole grain. (Other whole-grain rice options include red, purple, or black varieties.) You can do the same with cereal and breads by opting for whole-grain products. 

Fats

Fats are a slower source of energy than carbohydrates and proteins. But they supply the body with twice as many calories per gram as the other two groups, making them the most energy-efficient type of food. Any excess energy is stored as fat for use later. This can be in the stomach and skin, as well as in organs like the heart. Fats are made up of fatty acids and glycerol, which your body needs for growth. Fats can be unsaturated or saturated. 

More nutritious choices: Opt for olive oil instead of butter when sautéing vegetables to lower your saturated fat intake. There are about 7.3 grams of saturated fat in a tablespoon of butter, and 1.8 grams in olive oil.

Takeaways

Your body needs carbohydrates for energy, but too many carbs in your diet can make you gain weight and put you at risk for obesity and heart disease. Stick with carbs that are unprocessed (beans, veggies, fruit, etc.) which means they're less likely to raise your blood sugar level. Go easy on the processed carbs (cakes, ice cream, chips, etc.) that are likely to raise your blood sugar level.

Carbs and Calories FAQs

Which foods are highest in carbs?

Foods can be high in carbs without being "bad" for you. Quinoa, oatmeal, and sweet potatoes are all examples of foods that are very high in carbohydrates but also have a lot of nutrients and fiber.

Which foods are high in carbohydrates to avoid?

You should be careful of foods that are high in carbs but have little nutritional value. Although they taste good, limit your helpings of cakes, pastries, full-sugar sodas, candy, and refined starches (like white pasta, white bread, and white rice).

Which foods are high in carbs and low in fat?

Fruits, vegetables, grains, and beans are all high in carbs but low in fat.