Carbs often get a bad reputation when it comes to weight loss, but according to fat loss coach James White, not all carbohydrates are created equal. In a recent video, White broke down the best and worst carbs for losing body fat — and his insights prove that the right carbs can actually help your weight-loss goals rather than sabotage them.
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The Best Carbs for Fat Loss
White says that carbs themselves aren’t the problem — it’s about choosing ones that are nutrient-dense, fiber-rich, and keep blood sugar levels stable. His top picks include bananas, sweet potatoes, and berries.
Bananas are an incredible pre-workout option. They provide quick energy, potassium, and natural sugar without spiking your blood sugar like processed snacks.
Sweet potatoes also make the list because of their slow-digesting carbohydrates and high fiber content. They’re full of beta-carotene and complex carbs that keep you feeling full for hours. Unlike refined carbs, sweet potatoes digest slowly, helping prevent energy crashes and overeating later in the day.
Finally, berries — like blueberries, raspberries, and strawberries — are packed with antioxidants, fiber, and natural sweetness. They satisfy sugar cravings but don’t overload you with calories. Plus, their high antioxidant content supports recovery and reduces inflammation, which can indirectly aid fat loss.
Other foods on the list included: apples, honey, lentils, grapefruit, chickpeas, carrots, pear.
The Worst Carbs for Fat Loss
When it comes to carbs to avoid, White points to foods that cause sharp spikes in blood sugar and insulin — leading to energy crashes and cravings. His top offenders: bagels, jams, and fruit juice.
Bagels might seem harmless, but they’re dense in refined flour and lack the fiber your body needs to feel satisfied. A single bagel can contain as many as 60 grams of simple carbs, sending your blood sugar soaring and making you hungrier later.
Jams and fruit juices, meanwhile, are loaded with sugar but lack the fiber found in whole fruit. You’re essentially drinking calories with no real nutrients. Even 100% fruit juice can pack as much sugar as soda — without the balancing effects of fiber that slow absorption.
Other options you should avoid: potato chips, biscuits, cereal, bread, and pastry.
The Bottom Line
It's worth emphasizing that cutting carbs entirely isn’t necessary for weight loss. Instead, it’s about choosing the right kind — the ones that keep you full, energized, and satisfied. If you stick with whole, minimally processed carbs like sweet potatoes and berries, your body will thank you.
The rule of thumb? Eat carbs that come from the ground — not from a factory. Whole, natural sources of carbohydrates fuel workouts, support recovery, and promote sustainable fat loss without the crash.
So next time you’re planning your meals, reach for a baked sweet potato or a handful of berries — and maybe skip that bagel or glass of juice. Your metabolism (and waistline) will thank you.
