31 Lebensmittel mit vielen Kohlenhydraten (Liste)
|Du kennst vielleicht Low Carb Lebensmittel aber das beantwortet nicht die Frage, welche Lebensmittel eigentlich viele Kohlenhydrate haben.
Warum ist das interessant zu wissen?
- Wenn du Lebensmittel mit vielen Kohlenhydraten vermeiden möchtest, weil du abnehmen willst und dir die Antwort Low Carb nicht verrät, welche Lebensmittel das Gegenteil sind - also High Carb.
- Wenn du eine Unverträglichkeit gegenüber Lebensmittel mit vielen Kohlenhydraten hast.
- Wenn du zunehmen willst und nach Lebensmittel schaust, um auf deine tägliche Menge Kohlenhydrate zu kommen.
Entgegen der weitläufigen Meinung sind Kohlenhydrate weder schlecht für dich und hindern dich nicht an deinem Trainingserfolg. Kohlenhydrate sind tatsächlich eine wertvolle Quelle für mehr Kraft und mehr Erfolge im Training!
Mehr darüber liest du in unseren Artikeln:
Tabelle / Liste
Wir haben uns auf die Suche gemacht und alle Lebensmittel recherchiert, die auf 100 Gramm Gewicht mehr als 20 Gramm Kohlenhydrate haben.
Lebensmittel unter 20 Gramm Kohlenhydrate auf 100 Gramm sind in der Liste nicht enhalten. Diese wären dann eher "Low Carb".
Die Angaben bei Produkten zum Kochen sind bezogen auf die ungekochte Version (z.B. bei Nudeln).
Nahrungsmittel je 100g | Kohlenhydrate [g] | Eiweiß[g] | kcal |
Baguette | 54 | 10 | 284 |
Banane (1 Stück) | 23 | 1 | 89 |
Brötchen | 52 | 11 | 310 |
Cornflakes Müsli | 84 | 8 | 357 |
Couscous | 77 | 13 | 376 |
Eiscreme | 24 | 4 | 207 |
Datteln | 64 | 2 | 276 |
Gnocchi | 33 | 4 | 150 |
Haferflocken | 63 | 10 | 353 |
Honig | 82 | 0 | 304 |
Kidney-Bohnen | 60 | 24 | 333 |
Linsen | 60 | 26 | 353 |
Maltodextrin | 94 | 0 | 384 |
Marmelade | 66 | 0 | 246 |
Nudeln | 75 | 13 | 371 |
Nüsse | 21 | 20 | 607 |
Proteinriegel | 51 | 25 | 414 |
Quinoa | 62 | 12 | 369 |
Reis | 79 | 9 | 354 |
Rosine | 79 | 3 | 299 |
Süßkartoffel | 20 | 2 | 86 |
Süßigkeiten | 59 | 8 | 535 |
Toast | 56 | 13 | 313 |
Vollkornbrot | 54 | 11 | 293 |
Vollkorntoast | 47 | 15 | 288 |
Weight Gainer | 61 | 15 | 349 |
Weiße Bohnen | 62 | 21 | 336 |
Weißbrot | 49 | 9 | 265 |
Weizenmehl | 76 | 10 | 364 |
Weizenvollkornmehl | 73 | 14 | 339 |
Zucker / Saccharose | 100 | 0 | 387 |
Ähnlich zu dieser Tabelle, haben wir noch eine zweite erstellt, zum Thema proteinhaltige Lebensmittel. Dort haben wir eine Liste mit 41 Lebensmitteln recherchiert.
Kohlenhydratreiche Nahrungsmittel
Die Energie aus Kohlenhydraten ist die direkteste und schnellste, die dir zur Verfügung steht und sich auch direkt in Energie in Form von "Kraft" umsetzen lässt. Um ein besseres Verständnis zum Thema zu bekommen, empfehlen wir die oben im Beitrag verlinkten Artikel.
Zwar gibt es auch Diäten wie z.B. die Low Carb Diät, inklusive Low Carb Lebensmittel. Jedoch führt kohlenhydratarme Ernährung meistens nur zu einem kurzen Erfolg, da du dem Körper bei gleichbleibender Belastung eine wichtige Energiequelle entziehst und er somit auf andere Quellen zugreifen muss. Das bedeutet dein Organismus synthetisiert sich die Energie aus Fetten oder Protein. Wenn Low Carb, also auch High Fat.
Hast du ein hohes Leistungspensum inklusive anstrengender Arbeit, hartem Trainingsplan und stressigem Familienleben, bietet eine kohlenhydratreiche Ernährung viele Vorteile. Denn was zählt ist die Gesamtmenge an Kalorien und daher muss man sich vor Kohlenhydraten auch nicht fürchten.
Mehr zum Thema Ernährungsstrategien findest du in diesem Klassiker von Christian von Löffelholz.
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„Denn was zählt ist die Gesamtmenge an Kalorien und daher muss man sich vor Kohlenhydraten auch nicht fürchten.“
Dank solcher Falschinformationen glauben die Leute, dass Diabetes einfach früher oder später mit dem Alter kommt.
Nach der Kalorienlogik macht es also keinen Unterschied, ob ich 65g Nüsse oder 100g Zucker esse. Kalorien sind nicht gleich Kalorien und Kohlenhydrate/Stärke = Zucker!
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