Measuring Your Macros: What 50 Grams Of Carbs Looks Like

Carbohydrates are an essential part of a balanced diet. The important thing to remember about carbohydrates is that some of them can be broken down faster and easier than others. Fast-digesting carbs like refined sugar are called simple carbs. Your body can use these types of carbs almost immediately. The problem, though, is that eating these carbs can spike your blood sugar quickly, and they aren't a sustainable form of energy. And because these carbs are so readily usable, they also get stored as fat easily. The following are examples of complex carbs. If you stick to complex carbs like these instead of eating mostly refined carbs like doughnuts or cake, your energy levels will stay more consistent throughout the day.

Sweet Potatoes
Per 2 medium baked potatoes
200 calories
46 g carbs
0.3 g fat
4.5 g protein

Sweet potatoes are great because they offer long-lasting energy without much fat. Sweet potatoes also contain calcium, potassium, thiamin, and niacin. They're also one of the very best sources of vitamin A.

Potatoes
Per 1-1/2 medium baked potato
241 calories
54.9 g carbs
0.3 g fat
6.5 g protein

If you don't really like sweet potatoes, eat regular ones! Potatoes have a few more calories, carbs, protein, and fat than sweet potatoes, and they digest a little faster, but the differences are pretty negligible. Both are great carb sources.

Cooked Oatmeal
Per 1-3/4 cup
291 calories
49.1 g carbs
6.2 g fat
10.4 g protein

Oats have been a fixture in human nutrition for a long time. This hardy, low-cholesterol food offers a huge dose of fiber along with some iron, calcium, riboflavin, and folate.

Whole-Wheat Bread
Per 2 slices
200 calories
44 g carbs
0 g fat
6 g protein

Sliced bread is about as common as it gets. Budget-wise dieters know that it's also a pretty cheap and convenient carbohydrate source. Before you buy a loaf, though, make sure you read the label—whole-grain is not the same as whole-wheat.

Quinoa
Per 1-1/4 cup cooked
278 calories
49.3 g carbs
4.4 g fat
10.2 g protein

Although we have it listed as a carbohydrate source, quinoa is also a complete protein and can be used as a vegetarian protein source. Because it has more protein than other carb sources, it can be more calorie-dense, so if you're paying attention to calories, make sure you measure how much you eat.

Long-Grain Brown Rice
Per 1 cup cooked
216 calories
44.8 g carbs
1.8 g fat
5 g protein

Brown rice has a pretty good reputation in the bodybuilding community because it's very low in fat, cholesterol, and salt. It's easy to measure, has fiber, and includes many necessary micronutrients like selenium and manganese. Pair it with some legumes and you have yourself a complete protein!

 

 

 

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