What Are Fast Carb Foods?

Carbohydrates have the responsibility to supply energy to the body, specifically to the brain and the nervous system. Carbohydrates are divided into simple, which have one or two sugars, and complex, which have three or more. Although simple carbohydrates were formerly thought to be healthier, some complex carbohydrates break down faster than simple carbohydrates, according to the glycemic index, which measures how fast a carbohydrate raises blood sugar. Carbohydrates with higher numbers on the glycemic index, which goes up to 100, should be avoided for individuals on a diet or who have diabetes.

Fruits

Fruits are considered simple carbohydrates and vary on the glycemic spectrum. The higher glycemic fruits are watermelon at 72 out of 100, pineapple (66), raisins (64) and oranges (52). If you are trying to remain low on the glycemic index, lean toward fruits such as grapefruits (25), peaches (28) or pears (36). If purchasing canned fruits, avoid any that are listed as being in any type or light or heavy syrup, which increases the number on the glycemic index.

Vegetables

Most vegetables, with the exception of white potatoes, are low on the glycemic index and should be consumed frequently as a part of a healthy diet. Other high glycemic vegetables include broad beans (79) and parsnips (97). Aim for green peas (48), carrots (47) or new potatoes (57) as alternatives.

Grains

Grains have a reputation for being starchy and causing weight gain when consumed too frequently. The fastest carbohydrate in the grain category is instant white rice at 87. White bread measures at 70 and white boiled rice is 56, while brown rice is 55. If you're looking for a healthier alternative, choose barley when evaluating grains.

Snacks

Not all snack foods are high on the glycemic index. However, Coca Cola is at 63, pretzels are at 83, rice cakes are at 87 and scones are at 92. If you're looking for slower alternatives, consider eating hummus (6), peanuts (13) or. if you need a crunchier snack, stick with corn chips (42).