Top 20 Carbohydrate-Contributing Foods

Did you know that even fruit has carbs?

There are good carbs and there are bad carbs. Down below, we will go over the Top 20 carb contributing foods and how they affect your blood sugar levels. Eating too many bad carbs elevates your blood sugar, causing your body to have short bursts of energy and eventually leading to a “crash” or feeling of exhaustion and tiredness.

Top 20 Bad Carbs (per serving) from the Nurses' Health Study in 1984

1. Cooked potatoes (mashed or baked)

   1. glycemic index - 102%

   2. Carbs per serving - 37 g

   3. Sugar per serving - 38

2. White bread

   1. glycemic index - 100%

   2. Carbs per serving - 13 g

   3. Sugars - 13

3. Cold breakfast cereal

   1. glycemic index - varies by cereal

   2. Carbs per serving - varies by cereal

   3. Sugars - varies by cereal

4. Dark bread

   1. glycemic index - 102%

   2. Carbs per serving - 12 g

   3. Sugars - 12

5. Orange Juice

   1. glycemic index - 75%

   2. Carbs per serving - 20 g

   3. Sugars - 15

6. Banana

   1. glycemic index - 88%

   2. Carbs per serving - 27 g

   3. Sugars - 24

7. White rice

   1. glycemic index - 102%

   2. Carbs per serving - 45 g

   3. Sugars - 46

8. Pizza

   1. glycemic index - 86%

   2. Carbs per serving - 78 g

   3. Sugars - 68

9. Pasta

   1. glycemic index - 71%

   2. Carbs per serving - 40 g

   3. Sugars - 28

10. English muffins

    1. glycemic index - 84%

    2. Carbs per serving - 26 g

    3. Sugars - 22

11. Fruit Punch

    1. glycemic index - 95%

    2. Carbs per serving - 44 g

    3. Sugars - 42

12. Cola

    1. glycemic index - 90%

    2. Carbs per serving - 39 g

    3. Sugars - 35

13. Apple

    1. glycemic index - 55%

    2. Carbs per serving - 21 g

    3. Sugars - 12

14. Skim Milk

    1. glycemic index - 46%

    2. Carbs per serving - 11 g

    3. Sugars - 5

15. Pancake

    1. glycemic index - 119%

    2. Carbs per serving - 56 g

    3. Sugars - 67

16. Table Sugar

    1. glycemic index - 84%

    2. Carbs per serving - 4 g

    3. Sugars - 3

17. Jam

    1. glycemic index - 91%

    2. Carbs per serving - 13 g

    3. Sugars - 12

18. Cranberry Juice

    1. glycemic index - 105%

    2. Carbs per serving - 19 g

    3. Sugars - 20

19. French Fries

    1. glycemic index - 95%

    2. Carbs per serving - 35 g

    3. Sugars - 33

20. Candy

    1. glycemic index - 99%

    2. Carbs per serving - 28 g

    3. Sugars - 28