The Healthiest Carbs For Weight Loss, According To A Dietitian

The nutrition landscape has changed quite a bit during my 9 years as a dietitian, but one thing has remained the same — people are scared of carbohydrates.

Carbs are an essential macronutrient that should make up most of a healthy diet. The Dietary Guidelines recommend eating 45-60% of calories from carbs daily. Yet, low-carb diets never cease to wane in popularity, especially among those trying to lose weight. 

But not all carb-rich foods are created equal. Some carb-y foods, including sweetened beverages, desserts and processed snacks, spoil the reputation of the entire nutrient group. Since these foods usually don’t contain many other nutrients, eating too much of them can contribute to weight gain or hinder weight loss efforts. Plus, these foods aren’t satiating, so they usually result in overeating later. 

However, many other carb-rich foods are a healthy and necessary part of the diet. Fruits and vegetables are full of carbs and supply essential vitamins, minerals, fiber, antioxidants and beneficial plant compounds that reduce the risk of chronic disease. Beans, legumes and grains offer fiber, protein and plenty of vitamins and minerals. Dairy also has carbs, as well as protein and important nutrients, like calcium and Vitamin D. 

To stop the carb-hating, I’ve compiled a list of the healthiest carb-rich foods that can actually help you lose weight. 

What’s the No. 1 healthiest carb for weight loss? 

Every single food on this list can help you maintain a healthy weight. But if I had to choose one, one option is packed with protein, fiber and complex carbs, making it one of my favorites.  

Lentils

Lentils are inexpensive, versatile and easy to cook, and they come in many varieties, like brown, red and black. One cup of cooked lentils has 40 grams of carbohydrates, as well as 18 grams of protein and 16 grams of fiber. 

The carbs provide energy for daily activities and exercise, and the protein and fiber regulate blood sugar and keep you full long after eating. Not to mention that lentils also have potassium, folate and iron, nutrients that benefit the heart and blood flow.

Best carbs for weight loss

Let me put your fears to rest. You do not need to avoid the foods on this list. Every single food adds nutrition to the diet and should be incorporated into your diet.

Potatoes

Potato lovers rejoice! Both white and sweet potatoes are great sources of carbs and have many other nutrients that make them a healthy choice.

All types of potatoes contain a type of carbohydrate called resistant starch, which has been linked to weight management. This type of starch “resists” digestion and controls appetite and blood sugar levels. 

Plus, sweet potatoes and white potatoes each have upwards of 10% of the daily value (DV) of fiber, a nutrient that aids in digestion and contributes to feelings of fullness. Sweet potatoes also have the antioxidant Vitamin A, which plays a role in eye health and reduces inflammation. White potatoes are an excellent source of potassium, a nutrient that can lower blood pressure. 

Beans 

All types of beans have about 20 grams of carbohydrates per ½ cup. Whether you opt for black beans, kidney beans, white beans, chickpeas or pinto beans, you’ll get about 7 to 8 grams of protein per serving. And beans are also an excellent source of fiber — many varieties have more than 25% of your daily needs in just one serving. 

Beans also have resistant starch, which may foster the growth of beneficial bacteria in the gut, according to some studies. Beans are cheap, tasty and easy to use in recipes. Just open a can, rinse and drain. 

Pears

Pears are not only juicy and sweet, they are also full of fiber. One medium pear has about 27 grams of carbs and 6 grams (20% daily value) of fiber. Pears also contain Vitamin C and potassium, which supply immunity and heart benefits. 

There are many varieties of pears — all with varying levels of sweetness and different textures, so choose the one that best suits your tastes. 

Oats

I love oats and eat them almost every single day. Not only are they easy to cook, they are a hearty and filling breakfast staple. A ½ cup serving of oats has 27 grams of carbs, 5 grams of protein and 4 grams of fiber. That combination of nutrients keeps you full and aids in digestion and muscle growth. And oats have a special fiber, called beta-glucan, which has been shown to lower cholesterol levels. 

Many people don’t know that all types of oats have the same nutrition profile — the only difference is how they are cut and processed. Choose the type of oat that best suits your tastes and add it to your morning routine. 

Grapes

A ¾ cup serving of grapes has 23 grams of carbohydrates and 1 gram of fiber, so you may wonder why these made this list. All varieties of grapes have polyphenols (beneficial plant compounds), which have many health benefits. These plant compounds are known for their heart health benefits, with research showing they lower blood pressure and reduce cholesterol, triglyceride and inflammation levels. 

Peas

Green peas are much more than baby food and don’t get the love they deserve. A cup of cooked peas has 25 grams of carbs, more than 8 grams of plant-based protein and more than 8 grams (almost 30% DV) of fiber. Peas also contain Vitamin C, K and folate. In other words, this starchy pulse is packed with nutrition.

If you’re not sure what to do with peas, blend the frozen ones into a smoothie or add cooked peas to pasta, soup or grain bowls.