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How to Get Carbohydrates Without Eating Wheat

By Maria Hoven

Wheat is a popular ingredient found in many foods from breads, baked goods and pasta, to condiments, soy sauce and ice cream. Wheat allergy and celiac disease are two health conditions that are caused by consuming wheat or products that contain wheat proteins, such as gluten. Wheat-containing products are good sources of carbohydrates, an important nutrient your body needs on a daily basis. However, wheat is not the only source of carbs, and you can easily get all the carbs you need by eating other healthy foods.

  1. Add sugar to your drinks and foods. Sugar is the simplest form of carb that is easily absorbed in your body. Carbs can be divided into monosaccharides, such as glucose; disaccharides, such as lactose; and polysaccharides, such as starch. One teaspoon of sugar contains over 4 g of carbohydrates. Over-consuming sugar can lead to weight gain and tooth decay. Use sugar in moderation.

  2. Drink milk or eat other dairy products that are wheat-free. One cup of milk contains around 12 g of carbs. In addition, juices are good sources of carbs. However, some juices contain natural flavoring, which can contain wheat.

  3. Eat vegetables that also contain carbs. White beans, sweet potato and chickpeas contain over 55 g of carbs in 1 cup. Other beans are also good sources of carbs. While other vegetables do not contain as many carbohydrates, several contain more than 20 g per cup, including artichokes, corn, green peas, mushrooms and onions.

  4. Add fruit, such as berries, to your meals or eat them as a snack. Two excellent sources are frozen and sweetened raspberries and strawberries, which contain more than 65 g of carbs in 1 cup. Other good sources of carbohydrates are fresh bananas, papayas, pears, blueberries, pineapple, oranges and apples.

  5. Eat rice and potatoes instead of wheat pasta. One cup of cooked white or brown rice has more than 44 g of carbs, and one baked potato has over 42 g of carbs.

  6. Substitute wheat products with other grains that contain carbs. These include arrowroot, buckwheat, corn, cornmeal, grits, polenta, quinoa, rice and tapioca, as well as foods made with rice, soy, corn and potato flour. You can find wheat-free products, such as breads, baked goods and crackers, from many local grocery stores, as well as specialized bakeries.

  7. Tip

    You should consume carbohydrates every day. The Dietary Guidelines for Americans 2010 recommends that adults consume between 45 and 65 percent of their daily calories as carbs. This is 900 to 1,300 calories for a 2,000-calorie diet. Because 1 g of carbs has 4 calories, this equals between 225 g and 325 g of carbs per day.

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