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The Best Healthy Carbs for Weight Loss

Medically reviewed and edited by Kathlene (Katy) Vannoy AANP-C

When it comes to nutrition and weight loss, carbohydrates are often associated with negative health implications.

While some carbs — especially processed and refined options — can harm your health, many other carbohydrate-rich foods play an important role in a balanced diet.

In this article, we’ll help you understand which carbs to include in your diet, how you can do this, and the tips to keep in mind when cooking to help you create healthy eating habits.

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What Role Do Carbs Play in Your Diet?

As the body’s primary source of energy, carbs are an essential part of any healthy and balanced diet.

When consumed, the body breaks carbohydrates into glucose which provides essential nutrients.

The glucose is then used as the main fuel source for cells, tissues, and organs that support your daily activities.

A lack of carbohydrates can lead to fatigue, concentration issues, and impaired physical performance.

Many carbohydrate-rich foods are also packed with nutrients — including vitamins, minerals, and fiber — that are essential for maintaining your overall health.

Lastly, carbs are important for digestive well-being thanks to their dietary fiber content.

The soluble fiber in many carbs is essential for helping the body regulate blood sugar, lower cholesterol, and control hunger cues.

Can Carbs Help You Lose Weight?

Many people have a misconception that carbs hinder weight loss.

However, introducing the right carbs to your diet in a sustainable way is a key part of shedding excess pounds.

The key to incorporating carbohydrates into a weight loss-friendly diet is to choose complex carbs over simple, refined ones.

Complex carbs, found in foods like whole grains, legumes, fruits, and vegetables are rich in fiber. This fiber content slows digestion, ensuring a gradual release of energy.

This slow digestion process maintains stable blood sugar levels, preventing the spikes and crashes often associated with refined carbs.

By keeping your blood sugar levels steady, complex carbs can help reduce cravings and control hunger, making it easier to consume fewer calories and maintain a healthy body weight.

Top Healthy Carbs for Weight Loss

Quinoa

Quinoa is a nutritional powerhouse, offering a complete protein source, complex carbohydrates, high fiber, and an abundance of minerals such as magnesium, potassium, and iron.

These minerals have been linked to various health benefits, including improved cardiovascular health and blood sugar control.

Consuming quinoa can also help you feel fuller for longer, making it a great choice for sustained energy.

Oats

Oats are a staple in many weight loss diets — and for good reason.

Not only is it high in soluble fiber — like beta-glucan, which has been shown to reduce appetite and improve metabolic health — but it also provides a steady source of energy.

Plus, oats are a notably good source of protein, surpassing most other grains in protein content.

You can also consume oats in various ways, making them an easy addition to a healthy diet.

Bananas

Bananas are an excellent source of carbs that are also packed with nutrients like fiber and starch — two essential components for controlling hunger and reducing food intake.

This fruit is rich in potassium, a mineral that can help manage fluid balance in the body and reduce bloating.

Potassium has also been linked to reduced blood pressure and improved heart health.

Sweet potatoes

Sweet potatoes are a nutrient-dense carb that can play a valuable role in a weight loss diet.

They are high in dietary fiber — which helps promote a feeling of fullness — and have a relatively low GI, which helps to stabilize blood sugar levels.

Sweet potatoes are an excellent source of vitamins A and C, supporting overall well-being and offering protection against chronic diseases.

Beets

Beets are packed with flavor and nutrients, making them a great source of carbs that are also low in calories.

Because beets contain a substantial amount of dietary fiber, they promote satiety which helps reduce your food intake.

Beets are also high in natural sugars, which are gradually released into the bloodstream. This provides a steady supply of energy without spiking your blood sugar.

Blueberries

Blueberries are an excellent alternative to sugary sweet treats and they can support your weight loss efforts.

They're low in calories but high in fiber, vitamin C, vitamin K, and antioxidants, which helps reduce inflammation and lower your risk of chronic diseases like obesity and diabetes.

Snacking on blueberries is a great way to satisfy your sweet tooth without consuming excess calories.

Chickpeas

Chickpeas — or garbanzo beans — are an excellent source of both protein and fiber, making them a great food option for anyone looking to lose weight.

They can promote a feeling of fullness for an extended period and help maintain stable blood sugar levels, potentially reducing cravings.

Chickpeas are also versatile and can easily be included in salads, soups, and snacks like hummus.

Kidney beans

Kidney beans are a versatile legume packed with several essential nutrients.

They are high in protein and fiber, which can promote satiety and help you reduce your calorie intake.

Kidney beans also contain various nutrients — including iron, potassium, and folate — that can contribute to your overall health while supporting your weight loss efforts.

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How to Incorporate Healthy Carbs Into Your Diet

Add carbs to your breakfast

Kickstarting your day with a breakfast that includes complex carbs is a great way to increase your overall intake.

A morning meal rich in healthy carbs provides your body with sustained energy to help you function optimally during the day.

You can incorporate the following breakfasts into your diet:

• Oatmeal topped with fruits and nuts

• Whole-grain toast with avocado

• Quinoa porridge

These breakfast options are packed with essential nutrients, including fiber, vitamins, and minerals that you need to support your daily activities.

Choose whole grains over refined grains

Make a conscious effort to select whole grains instead of refined options to increase your intake of healthy carbs.

Whole grains are easy to use in a variety of meals and can be used in dishes like salads, stir-fries, or as a side to lean proteins.

You can choose from whole grains options like:

• Brown rice

• Quinoa

• Whole wheat

• Barley

• Whole grain bread

These foods are high in fiber and they preserve nutrient-rich components, such as bran and germ, that are often lost in refining.

The fiber content can help you feel fuller for longer, aiding weight loss by reducing calorie intake.

Be smart about snacking

Snacking on healthy carbs is an excellent way to keep hunger at bay and prevent overeating in between main meals.

Opt for snacks that are rich in fiber and low in added sugars, such as:

• Fresh fruit

• Vegetable sticks with hummus

• Whole grain crackers with cheese

These smart options provide energy and nutrients without the empty calories found in many processed foods.

Add more legumes to your meals

Legumes — such as beans, lentils, and chickpeas — are excellent protein sources that are also rich in complex carbs and fiber.

They can be a great addition to weight-loss diets, as they help you feel fuller for longer after eating.

You can incorporate more legumes into your diet by adding them to soups, salads, and casseroles or using them as plant-based protein in tacos and wraps.

Be mindful of portion size

While incorporating healthy carbs into your diet, it's crucial to pay attention to portion sizes, as consuming too much of even the healthiest food may lead to weight gain.

To avoid this, you can use measuring tools — like kitchen scales — or visual cues to maintain proper portion sizes.

Being mindful of how much you eat ensures that you reap the benefits of healthy carbs without consuming excess calories.

Where Can You Learn More About Healthy Eating Habits?

If you’re looking for more information on healthy eating habits to help you lose weight and improve your health, LifeMD has got you covered.

A team of medical professionals can guide you on healthy eating habits and weight management — all from the comfort of your home.

Make an appointment with LifeMD to learn more about sustainable ways to manage your weight and take control of your health today.

Kathlene (Katy) Vannoy AANP-C

Katy earned her BS in Biology and BA in Chemistry from Southern Methodist University, her BS in Nursing from Barry University, and her Master of Science in Nursing from UNC Charlotte. Katy’s passions include traveling, beaching, and enjoying great food

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