The Healthiest Sources of Carbohydrates to Help You Lose Weight

Carbohydrates have been misconceived to thinking that they can make us fat. But the truth is, we can still eat carbohydrates and manage to lose weight. The catch is having the right carbohydrates. It is true that added sugars and refined carbs are linked to increased obesity, but not with fiber-rich, whole-food sources of carbohydrates.

Consuming nutrient dense carbohydrates with 2 to 3 grams fiber per 100 calories as our body breaks down the fiber very slowly and helps us to feel full for longer period of time are considered the best carbohydrates for weight loss.

When eating carbs, always try to choose foods as close to their natural state as possible. Choose carbohydrate foods that are the most unprocessed or minimally processed. For example:
  • A piece of fruit is better than fruit juice.
  • A whole potato is better than pasta.
  • Steel cut oats are better than oat flake cereal.
  • Brown rice is better than white rice.

Carbs within colorful vegetables and fruits are always better for your body than carb-rich foods like breads, pastas, rice, and potatoes.

Here are the healthiest sources of carbohydrates to help you lose weight:

Vegetables
All of them. It is best to eat a variety of vegetables every day.

Whole fruits
Apples, bananas, strawberries, etc.

Legumes
Lentils, kidney beans, peas, etc.

Nuts
Almonds, walnuts, hazelnuts, macadamia nuts, peanuts, etc.

Seeds
Chia seeds, pumpkin seeds.

Whole grains
Choose grains that are truly whole, as in pure oats, quinoa, brown rice, etc.

Tubers
Potatoes, sweet potatoes, etc.

Carbohydrates are not an “essential” nutrient -- carbohydrate deficiency symptoms due to poor intake are rare. However, many carb-rich plant foods are loaded with beneficial nutrients, so avoiding them is a bad idea.

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