If you think all carbs hinder weight loss, it’s time to reconsider. The truth is, you can achieve a lean physique without cutting carbs completely from your diet. The key lies in choosing the right, nutrient-dense carbs that support weight loss. We spoke with experts who shared insights on the healthiest carbs that can help you shed pounds while maintaining overall well-being.
Carbs are an essential macronutrient, often referred to as “happy foods” by Laura Burak, MS, RD, founder of GetNaked® Nutrition and author of Slim Down with Smoothies. Without enough carbs, you may feel unsatisfied and hungry, increasing the likelihood of binge-eating carb-heavy foods later in the day.
However, not all carbs are created equal. There’s a clear difference between refined carbs with added sugar—such as cookies, candy, and ice cream—and what Burak calls “quality carbs.” These healthier options are naturally rich in fiber and essential nutrients, helping you stay full longer and maintain stable blood sugar levels.
For more fiber-rich foods to add to your diet, check out this list of 22 High-Fiber Foods.
Understanding the Characteristics of “Healthy Carbs”
Carbohydrates can be grouped into three main categories:
Simple carbohydrates are essentially sugars that are naturally present in fruits, vegetables, and milk products. However, they are also found in unhealthy processed foods and refined grains in the form of “added sugar.” The body breaks down simple carbs quickly for fuel, which can lead to carb cravings, weight gain, and other health issues.
Complex carbohydrates are made up of long, complex chains of sugar molecules. These carbs take longer to digest and provide sustained energy, keeping you feeling full for longer periods of time.
Dietary fiber is another type of complex carbohydrate, but it is indigestible. Fiber helps keep your digestive system running smoothly and keeps you feeling full. Fiber is usually found in foods that also contain complex carbs.
Healthy carbs, such as dietary fiber and complex carbohydrates, are broken down gradually by the body, requiring more energy to burn than simple sugars. This helps you burn more calories and aids in weight loss.
Top Healthy Carbs for Effective Weight Loss
1) High-Fiber Crackers
Fiber is an essential nutrient in any weight loss diet. It keeps you feeling full for longer periods of time, reduces hunger cravings, and helps to decrease calorie consumption. Therefore, when choosing healthy carbs for weight loss, it’s crucial to consider fiber as your best ally.
According to Burak, high-fiber crackers are a delicious snack option that promotes weight loss. “Select high-fiber bread and crackers like Mary’s Gone Crackers or ELLA’S FLATS made with whole grains and seeds, or wraps made with chickpea or almond flour like Siete brand,” she advises.
2) Bean Pastas
If you’re a fan of spaghetti, giving up your beloved pasta nights can be challenging. Fortunately, you don’t have to bid farewell to pasta when trying to lose weight. You just need to replace the classic refined flour type with healthier alternatives. The Cleveland Clinic suggests choosing pasta with more nutrients, such as chickpea or black bean pasta, as they contain higher amounts of iron and fiber than traditional pasta.
Burak suggests choosing bean pasta options like Banza chickpea pasta and Explore Cuisine’s organic black bean and edamame pasta. These healthy alternatives are rich in fiber and protein, making them ideal choices for weight loss.
3) Chickpeas
Lisa Young, Ph.D., RDN, a nutritionist in private practice, author of Finally Full, Finally Slim, and a member of our Medical Expert Board, suggests incorporating legumes like chickpeas into your weight loss diet. A study published in the Journal of Food Science and Technology shows that consuming chickpeas can be incredibly beneficial for weight management. Chickpeas help regulate energy intake and act as an appetite suppressant, making them a smart choice for weight loss.
4) Oats
Oats are a breakfast staple that everyone should keep in their home, according to Burak. This delicious and nutritious food has earned her seal of approval for good reason. Trifecta Nutrition notes that oats are an excellent choice for weight loss because they are high in fiber and can make you feel full for longer periods of time. This helps to prevent overeating and manage hunger levels, making oats an ideal addition to any weight loss diet.
5) Sweet Potatoes
According to The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, who are members of our Medical Expert Board, sweet potatoes are the “ultimate carb” for weight loss. Sweet potatoes rank high on the satiety index, which measures the effectiveness of various foods at keeping you full. Foods with the highest ranking will keep you satiated for a longer period.
The Nutrition Twins highlight that sweet potatoes can also boost adiponectin, a fat hormone that enhances metabolism and improves insulin sensitivity. To maximize their weight loss benefits, they recommend skipping butter, which can be high in unhealthy fats, and instead seasoning sweet potatoes with cinnamon for a naturally sweet, blood sugar-friendly treat.
For a satisfying and nutritious weight loss meal, The Nutrition Twins suggest trying stuffed sweet potato tacos or a vegetarian-loaded sweet potato dish.
Looking to boost your protein intake as well? Check out this guide on the Top 8 Protein-Rich Foods to Include in Your Diet.