When it comes to weight loss, carbs often get a bad rap—but not all carbohydrates are created equal. In fact, while processed carbs should certainly be avoided in excess, nutrition experts say that choosing the right kinds of carbs can actually help speed up your metabolism, keep you full longer, and support sustainable weight loss. The key is to focus on nutrient-dense, fiber-rich options that offer long-lasting energy rather than the blood sugar crashes caused by refined and ultra-processed varieties.
So, what are some of the best options out there? We spoke to experts to find out. From quinoa and sweet potatoes to chickpeas and sprouted grain toast, find their top picks below.
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1. Quinoa
Quinoa, hailed as a superfood, stands out as a fantastic healthy carb option. Dietitian Alyssa Pacheco notes that "this whole grain is a good source of fiber and protein for optimal blood sugar control."
Indeed, in addition to fiber, quinoa is an excellent source of protein, containing all nine essential amino acids. Protein is known for its role in promoting satiety and preserving lean muscle mass during weight loss. By including quinoa in meals, you can enhance their overall protein intake, which aids in maintaining a healthy metabolism and supporting weight loss efforts.
Quinoa's versatility makes it a fantastic choice to eat throughout the day, including as a nutritious breakfast option. Incorporating quinoa into breakfast dishes such as porridge, breakfast bowls, or even as a substitute for oats in pancakes and muffins can provide a hearty and satisfying start to the day. Its mild, nutty flavor complements both sweet and savory ingredients, making it adaptable to various preferences and dietary needs. Yum!
2. Barley
The intricate carbohydrates found in barley are metabolized gradually, resulting in a slow release of glucose into the bloodstream and preventing rises in blood sugar levels. This consistent energy supply aids in a swifter metabolism by maintaining stable energy levels and thwarting fluctuations that can lead to weariness and cravings for unhealthy foods.
"Barley helps to lower LDL cholesterol levels by interfering with cholesterol absorption. Its rich fiber content also promotes a feeling of fullness and aids in weight management, indirectly contributing to improved cholesterol levels and heart health," explains Sophia Turner, a registered dietitian, fitness coach, and co-founder of Slimetc.
3. Sweet Potatoes
If you love sweet potatoes (especially in the form of fries), we've got good news for you! The high fiber content of sweet potatoes allows for satiety, which can aid in weight management and support a faster metabolism.
"Sweet potatoes are a nutrient-dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals," Lisa Richards, a nutritionist and creator of The Candida Diet, tells us. "These nutrients make sweet potatoes an excellent food source for immune health and function."
4. Sprouted grain toast
Who doesn't love a nice slice of toast in the morning? Unfortunately, many bread options, like white bread, come with serious health consequences when eaten in excess. Sprouted grain bread, however, is one exception. Kelly Costa, MS, RDN, sings the praises of this bread, especially when it comes to blood sugar and weight loss—and luckily, it's delicious too.
"Sprouted grain toast topped with avocado provides a perfect balance of complex carbs, healthy fats, and fiber, promoting stable blood sugar levels and aiding in weight management," she says.
And just as with oatmeal, there are so many ways to prepare toast to suit your preferences and get more health benefits out of it. Avocado toast is one great, healthful option in particular. "Preparing this for breakfast is as simple as toasting your sprouted grain bread and spreading ripe avocado on top, optionally sprinkled with a pinch of pepper and lemon juice for added flavor," Costa tells us. Our mouths are watering!
5. Garbanzo Beans (Chickpeas)
These versatile beans are rich in protein, fiber, vitamins, and minerals, making them a valuable addition to any diet. The high protein content of garbanzo beans can help promote feelings of fullness and satiety, potentially reducing overall calorie intake and aiding in weight management.
"I am a huge fan of beans, especially garbanzo beans," Adrienne Youdim, MD, FACP, an internist who specializes in medical weight loss and nutrition and author of “Hungry for More," tells us. “Not only do they provide a nice steady rise in blood sugar, which is critical to keeping you energized all day, they are also packed with protein (nearly 20 grams per serving), which is essential to maintaining lean muscle mass and therefore preserving your metabolism."
6. Steel-Cut Oatmeal
Steel-cut oatmeal, a minimally processed whole grain, is renowned for its health benefits and potential to boost metabolism. Unlike instant oats, steel-cut oats are made by chopping whole oat groats into smaller pieces, preserving their nutritional value and fiber content. They are rich in soluble fiber, which can help regulate blood sugar levels and improve insulin sensitivity.
"Steel-cut oatmeal is going to be the most robust high-carb food you can start your day with,” Dr. Matt Chalmers, a health and wellness professional, practicing doctor, author, and speaker, tells us. “This will give you a long, slow 'burn' that you can use to keep your energy high and movement quick. Keeping your energy up will help keep your metabolism higher, thus allowing you to burn more calories throughout the day as well as allowing you to have the energy to function better. You can also add an egg to the oatmeal to have some protein."
7. Yogurt
Yogurt can be a great source of carbohydrates, but the best thing is that it can also provide other nutrients like protein, calcium, and beneficial bacteria, making it a nutritious addition to a balanced diet. "Eating more probiotic-rich foods can help reduce inflammation in the body," Trista Best, a dietitian for Balance One explains. "Probiotics are live microorganisms that are beneficial for health, particularly for gut health. The gut microbiome plays a crucial role in regulating inflammation throughout the body."
Having a balanced gut is crucial for overall health and wellbeing, as she adds, "When the gut microbiome is imbalanced, it can lead to chronic inflammation, which is linked to a wide range of health problems, including autoimmune diseases, heart disease, and certain types of cancer. Probiotic-rich foods like yogurt, among many others, contain live beneficial bacteria that can help restore balance to the gut microbiome."
It's best to go for plain, low-fat Greek yogurt and avoid sugary ones marketed as 'healthy' that have tons of additives and preservatives. "Greek yogurt is best for weight loss because protein keeps you fuller between meals, reducing cravings and the desire to overeat," Shavonne Morrison, a registered dietitian at Atlas Tea Club says.
8. Berries
Berries contain carbohydrates primarily in the form of natural sugars like fructose, glucose, and sucrose. They also typically have a higher proportion of fiber, which can slow down the absorption of sugars into the bloodstream, helping to manage blood sugar levels.
"Blueberries are nutrient-dense, meaning they are low in calories and high in nutrients," Best tells us, pointing out that "just one cup of blueberries contains 4 grams of fiber and almost 25% of the RDI for vitamin C. The high fiber content helps remove toxins from the body and keeps the bowels regular, both of which reduce inflammation and weight. It likely goes without saying that the vitamin C content is great for immune health, but also acts as an antioxidant to remove toxins from the body."
9. Edamame
The carbohydrate content in edamame is relatively moderate compared to some other foods, and it consists mainly of complex carbohydrates. This means that the carbohydrates in edamame are digested more slowly, providing a steady release of energy and helping to keep you feeling full for longer periods. Additionally, the fiber content in edamame can aid in digestion and promote a feeling of satiety, which can be beneficial for weight management.
Lainey Younkin, a registered dietitian says, "One cup of cooked edamame has 17 grams of protein and also comes with a whopping eight grams of fiber per meal." These young soybeans are rich in compounds called isoflavones, which have been studied for their potential anti-inflammatory effects.
10. Blood Oranges
These oranges are rich in vitamin C, which is a powerful antioxidant known for its anti-inflammatory properties. Antioxidants help neutralize free radicals in the body, reducing oxidative stress and inflammation. Additionally, blood oranges contain flavonoids, such as anthocyanins, which also possess anti-inflammatory properties. Furthermore, blood oranges are relatively low in calories and high in fiber, which can aid in weight loss.
"Blood oranges are rich in important nutrients like vitamin C, vitamin A, and antioxidants," Richards says. She explains that these antioxidants are beneficial for your overall health and "known to help prevent chronic diseases common in the West like cancer, heart disease, and obesity. [Vitamin A] supports immune function, is essential for eye health, and can reduce the risk of acne and certain cancers," Richards notes. So, not only do these fruits aid in inflammation and weight management, they also prevent serious health issues.
