10 Best Carbs For Weight Loss, According to a Dietitian
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 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.
Quinoa
Serving size: 1/2 cup cooked
Calories: 111
Carbs: 19.7 grams
Fiber: 2.6 grams
Protein: 4.1 grams
Sweet Potato
Serving size: 1/2 cup
Calories: 90
Carbs: 20.7 grams
Fiber: 3.3 grams
Protein: 2 grams
Oatmeal
Serving size: 1/2 cup dry rolled oats
Calories: 190
Carbs: 32 grams
Fiber: 5 grams
Protein: 7 grams
Wild Rice
Serving size: 1/2 cup cooked
Calories: 83
Carbs: 17.5 grams
Fiber: 1.5 grams
Protein: 3.3 grams
Black Beans
Serving size: 1/2 cup cooked
Calories: 110
Carbs: 18 grams
Fiber: 6 grams
Protein: 7 grams
Whole Wheat Bread
Serving size: 1 slice
Calories: 100
Carbs: 22 grams
Fiber: 2 grams
Protein: 3 grams
Raspberries and Blackberries
Serving size: 2/3 cup raspberries
Calories: 42
Carbs: 9.7 grams
Fiber: 5.3 grams
Protein: 1 gram
Whole Wheat Pasta
Serving size: 1/2 cup cooked
Calories: 87
Carbs: 18.6 grams
Fiber: 2 grams
Protein: 3.7 grams
Lentils
Serving size: 1/2 cup cooked
Calories: 115
Carbs: 19.9 grams
Fiber: 7.8 grams
Protein: 8.9 grams
Apples
Serving size: 1 medium
Calories: 93
Carbs: 24.7 grams
Fiber: 4.3 grams
Protein: .5 grams