Carbohydrates often get a bad reputation when it comes to weight loss, but the truth is that the right carbs can actually help your body burn fat more efficiently. Healthy, complex carbohydrates provide sustained energy, support muscle maintenance, stabilize blood sugar, and keep your metabolism running strong—all essential factors for fat loss rather than fat storage. According to registered dietitians and health experts, choosing nutrient-dense carbs can make a powerful difference in how your body uses energy throughout the day.
Here are six healthy carbs experts say can support fat burning instead of fat storage.
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1. Steel-Cut Oatmeal
Steel-cut oatmeal is one of the most powerful high-carb foods you can eat, especially at breakfast. Unlike refined grains, steel-cut oats are minimally processed and digest slowly, providing long-lasting energy without sharp blood sugar spikes.
"Steel-cut oatmeal is going to be the most robust high-carb food you can start your day with,” says Dr. Matt Chalmers, a health and wellness professional, practicing doctor, author, and speaker. “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, allowing you to burn more calories throughout the day.” He also recommends adding an egg for extra protein to further support metabolic health.
2. Garbanzo Beans
Beans are a fat-loss-friendly carbohydrate thanks to their unique combination of fiber and protein. Garbanzo beans, in particular, provide steady energy while helping preserve lean muscle mass.
"I am a huge fan of beans, especially garbanzo beans,” says Adrienne Youdim, MD, FACP, an internist who specializes in medical weight loss and nutrition. “Not only do they provide a steady rise in blood sugar, which is critical to staying energized, they’re also packed with protein—nearly 20 grams per serving—which helps maintain lean muscle and preserve your metabolism.”
3. Sweet Potatoes
Sweet potatoes are a nutrient-dense carbohydrate that supports fat metabolism while nourishing the body.
"Sweet potatoes are a nutrient-dense root vegetable full of vitamin A, fiber, and other beneficial vitamins and minerals,” says Lisa Richards, a nutritionist and creator of The Candida Diet. “These nutrients support immune health and overall function.” Their fiber content also helps keep you fuller longer, reducing overeating.
4. Edamame
Edamame delivers an impressive balance of carbs, protein, and fiber—an ideal combination for fat loss.
Lainey Younkin, a registered dietitian, explains, “One cup of cooked edamame has 17 grams of protein and eight grams of fiber per serving.” These young soybeans also contain isoflavones, which have been studied for their potential anti-inflammatory effects, helping support metabolic health.
5. Quinoa
Unlike many grains, quinoa provides complete protein along with fiber, making it a standout carbohydrate for blood sugar control.
Dietitian Alyssa Pacheco notes that “this whole grain is a good source of fiber and protein for optimal blood sugar control.” Stable blood sugar levels help prevent energy crashes and reduce fat storage signals in the body.
6. Couscous
Though often overlooked, couscous is gaining recognition as a beneficial whole-grain carbohydrate when eaten in moderation.
"While it is not very well known, couscous is an emerging whole grain,” says Patricia Kolesa, MS, RDN, of Hackensack Meridian Health. When paired with vegetables and protein, couscous can provide sustained energy without spiking blood sugar.
The Bottom Line
Carbohydrates don’t automatically lead to fat gain—choosing the right ones can actually support fat burning. Steel-cut oats, beans, sweet potatoes, edamame, quinoa, and couscous deliver fiber, protein, and slow-digesting energy that keeps your metabolism active. When eaten in balanced portions and paired with protein and healthy fats, these healthy carbs can help your body burn fat instead of storing it.
