The Best Carbs to Eat and Lose Weight, According to a Dietitian


For years, you’ve probably been told that you need to cut out all carbs to successfully lose weight. But it turns out you should continue to eat a select few of them. Carbs aren’t bad—your body needs them, and they might be the best kind of food for weight loss! When eaten in moderation, healthy carbs can actually keep you fuller and fuller longer throughout the day.

Whether you’re starting your weight-loss journey or looking for new ideas to spruce up your diet, experts say non-starchy vegetables and whole grains are the best carbs to eat and lose weight. To learn more about these carbs, we spoke to Barbara Kovalenko, a registered dietitian and nutrition consultant at Lasta. She said that non-starchy vegetables AND Whole grains they are the best because they are low in calories but high in fiber. Read on to learn more!

Non-starchy vegetables

According to the Food and Drug Administration, the recommended daily carbohydrate ratio should be 300 grams per day (when following a 2,000-calorie diet). One healthy carb Kovalenko recommends is non-starchy vegetables like spinach, broccoli, cauliflower and zucchini.

“Non-starchy vegetables,” she explains, “are a great carb option for weight loss because they’re low in calories and high in fiber, which can helps you feel full and satisfied with fewer calories. They also provide important nutrients, such as vitamins and minerals, that can support overall health and weight management.” They can be eaten raw and added to salads. Or they can be roasted, sautéed, steamed, or broiled. to add flavor without extra calories, consider adding herbs and spices that can also boost your immunity like rosemary!

Whole grains

Quinoa, brown rice, oats and barley are some common whole grains, and unlike refined carbohydrates which can lead to inflammation, Kovalenko says you can still eat and lose weight. “Whole grains are another great carb option for weight loss because they’re also high in fiber, which can help you feel full and satisfied. supply important nutrientssuch as B vitamins and minerals, which can support energy levels and overall health,” she notes. Additionally, whole grain consumption has been linked to a lower risk of obesity and other chronic diseases.

And, thankfully, whole grains can be cooked in a variety of ways, she says, “like boiled, steamed or baked.” You can also add vegetables or spices and herbs to make your whole grains even tastier without the extra calories. Kovalenko also cautions that it’s also important to keep portion sizes in mind, “as whole grains can still contribute to calorie intake when eaten in large quantities.” Check out some life-changing portion control tricks that dieters swear by for weight loss.

Bottom line

Now you know how useful carbohydrates can be! While refined and processed carbohydrates like those found in white bread can make inflammation worse and should be avoided, you should instead opt for carbohydrates that are high in fiber and give your body energy. Experts like Kovalenko say non-starchy veggies and whole grains will satisfy your carb craving without adding extra pounds. However, he also cautions that “it’s important to also include a variety of other foods, such as lean proteins, healthy fats and fruits, to ensure you’re meeting all of your nutritional needs.”