10 Best Carbs For Weight Loss, According to a Dietitian

Jun 14 2018 - 2:30pm

Trying to lose weight, and you think you have to ditch all carbs? No way! It's painful to live without bread and pasta and fruit, and the best news is you don't have to! Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [1] recommends eating carbs to give you energy and fill you up. But not just any carbs. Avoid refined carbs like foods made with white flour (bye-bye bagels) and white sugar (sayonara sweets), and go for complex carbs. Leslie says, "They break down slowly in the body because of their high-fiber content and help to keep blood sugar levels steady since they are digested slower. They're also richer in nutrients than simple carbohydrates." Aim for three servings a day of whole grains, one to two of fruit, and one to two of legumes. Here's a list of the best ones.


Serving size: 1/2 cup cooked
Calories: 111 [4]
Carbs: 19.7 grams
Fiber: 2.6 grams
Protein: 4.1 grams

Sweet Potato

Serving size: 1/2 cup
Calories: 90 [5]
Carbs: 20.7 grams
Fiber: 3.3 grams
Protein: 2 grams


Serving size: 1/2 cup dry rolled oats
Calories: 190 [7]
Carbs: 32 grams
Fiber: 5 grams
Protein: 7 grams

Wild Rice

Serving size: 1/2 cup cooked
Calories: 83 [8]
Carbs: 17.5 grams
Fiber: 1.5 grams
Protein: 3.3 grams

Black Beans

Serving size: 1/2 cup cooked
Calories: 110 [9]
Carbs: 18 grams
Fiber: 6 grams
Protein: 7 grams

Whole Wheat Bread

Serving size: 1 slice
Calories: 100 [11]
Carbs: 22 grams
Fiber: 2 grams
Protein: 3 grams

Raspberries and Blackberries

Serving size: 2/3 cup raspberries
Calories: 42 [12]
Carbs: 9.7 grams
Fiber: 5.3 grams
Protein: 1 gram

Whole Wheat Pasta

Serving size: 1/2 cup cooked
Calories: 87 [13]
Carbs: 18.6 grams
Fiber: 2 grams
Protein: 3.7 grams


Serving size: 1/2 cup cooked
Calories: 115 [14]
Carbs: 19.9 grams
Fiber: 7.8 grams
Protein: 8.9 grams


Serving size: 1 medium
Calories: 93 [16]
Carbs: 24.7 grams
Fiber: 4.3 grams
Protein: .5 grams

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