Carbs have it pretty rough. Meal after meal, they do their job, tirelessly working to fuel our bodies with the energy we need to thrive, be active, and, yes, even lose weight. And how do we repay them? By cutting them out of our diets.
“Many fad diets like the Atkins Diet have vilified carbohydrates as a dietary evil and blamed them for weight gain,” explains Georgie Fear, R.D., C.S.C.S., author of Lean Habits for Lifelong Weight Loss. These fad diets (and the slew of best-selling books that accompany them) have used cherry-picked shreds of evidence to suggest that obesity is caused solely by carbohydrates—and as convincing as they may be, they’re wrong, she says.
It’s time set things straight: Carbohydrates are not the enemy.
Carbohydrates are our body’s primary energy source, helping to power everything from brain function to our workouts. The key is making sure that the carbs we eat are from whole, nutritious foods—straight from good ol’ mother nature, says Canada-based nutrition counselor Abby Langer, R.D. These carb sources, like whole grains, legumes, fruits, and vegetables, contain fiber, which increases satiety, regulates digestion, and is consistently linked to weight loss. (Men need 38 grams a day, while women need 25.) Studies have even shown that just increasing fiber intake can be as effective for weight loss as full-fledged dieting.
Here’s the thing though: most of us aren’t getting nearly enough fiber. The average American eats only about 15 to 17 grams of fiber daily—that’s barely half of what’s recommended. Closing that fiber gap might be one of the simplest things you can do to support your weight loss goals.
And it’s not just about feeling full. Fiber-rich carbs also support your gut health, feeding the good bacteria in your digestive system. When those friendly microbes are happy, they help keep your metabolism humming along smoothly.
To reach your daily fiber (and other nutrient) needs and hit your healthy weight for good, Langer recommends incorporating about half a cup of healthy carbs into each meal. Here are your six most weight loss-friendly options.
1. Potatoes
Potatoes are subject to tons of hate from the low-carb clan, but sweet potatoes, white potatoes—they’re all good. “I cannot say anything bad about potatoes. There’s nothing unhealthy about them,” says Langer. One particular perk: Potatoes are full of resistant starch, a type of fiber that literally resists digestion, filling you up but never making its way to your bloodstream. (It’s one reason potatoes are often identified as one of the most satiating foods around!)
Here’s a fun trick: when you cook potatoes and then let them cool down—like for a potato salad—they actually develop even more resistant starch. So those leftovers in your fridge? They might be doing your waistline a favor.
Why Resistant Starch Matters
Resistant starch is pretty cool because it acts like fiber in your body. It passes through your stomach and small intestine without being digested, then makes its way to your colon where it feeds beneficial gut bacteria. This process may help:
- Keep you feeling fuller longer
- Support healthy blood sugar levels
- Nourish your digestive system
Related: Why Everyone Needs To Stop Hating On White Potatoes
Carb up: Try serving up your spuds baked, and play around with healthy toppings like Greek yogurt, black beans, poached eggs, or cheese. Be creative; just don’t fry them or drown them in butter and sour cream. Other tasty topping ideas include:
- Salsa and a sprinkle of cheddar
- Steamed broccoli with a drizzle of olive oil
- Cottage cheese and fresh herbs
- Hummus and roasted veggies
2. Starchy Vegetables
Potatoes are technically starchy veggies, but the other carb-rich veggies out there—think carrots, squash, corn, and beets—deserve a shout-out too, Langer says. Starchy vegetables sometimes get a bad rap simply because they contain more carbs than non-starchy vegetables (think spinach or asparagus), but that’s not a bad thing! For example, a third of a medium carrot’s six grams of carbs come from fiber, plus a carrot packs a full day’s-worth of vitamin A.
The beauty of starchy veggies is that they’re naturally sweet and satisfying, which can help curb cravings for less nutritious foods. Plus, they’re loaded with vitamins, minerals, and antioxidants that support overall health.
Starchy Veggies Worth Adding to Your Plate
Beyond carrots and squash, consider mixing in:
- Parsnips – slightly sweet with a nutty flavor
- Turnips – earthy and filling
- Peas – technically a legume but often eaten as a veggie
- Butternut squash – creamy texture, perfect for soups
- Acorn squash – great roasted with a little cinnamon
Carb up: Exactly how you integrate starchy veggies into your meals depends on which you prefer. Fear’s personal favorite? Kabocha squash. “I love it cubed, tossed with olive oil and salt, and roasted,” she says. “It’s a great thing to toss on a salad to make it more filling than it would be with just leaves.” The cube, roast, and toss rule-of-thumb applies to pretty much any starchy veggie out there, whether it’s squash, beets, or parsnips.
3. Whole Grains
This is a big category, and includes everything from whole-wheat bread and brown rice to ancient grains like spelt, millet, barley, oats, freekeh, bulgur, sorghum, farro, quinoa, and amaranth. Unlike refined grains, these good-for-you grains all have one thing in common: fiber—and lots of it. Replacing any white carbs in your diet with whole grains can both reduce overall calorie intake and boost your metabolism, according to 2017 research published in the American Journal of Clinical Nutrition.
What makes whole grains so special? They contain all three parts of the grain kernel—the bran (fiber-rich outer layer), the germ (nutrient-packed core), and the endosperm (starchy middle). Refined grains strip away the bran and germ, leaving you with just the starchy part and far fewer nutrients.
A Few Whole Grain Favorites
Not sure where to start? Here are some easy wins:
- Oats – about 8 grams of fiber per cup (dry), plus a type of fiber called beta-glucan that’s great for heart health
- Quinoa – technically a seed, but it cooks like a grain and packs complete protein
- Barley – chewy texture, perfect for soups and stews
- Farro – nutty flavor that works great in grain bowls
- Brown rice – a familiar swap for white rice
Carb up: If you regularly eat white carbs, swap them out for their whole-grain counterparts. Or, cook up your favorite ancient grain and mix in your favorite veggies and protein for a satisfying, balanced meal, suggests Langer. Batch-cooking grains on the weekend makes weeknight meals a breeze—just reheat and add your favorite toppings.
4. Legumes
Carb- and fiber-rich legumes (think beans, chickpeas, peas, and lentils) are all over your weight-loss goals. After all, a single serving provides about half your daily fiber needs, and according to one 2016 meta-analysis, simply adding about three quarters of a cup of legumes into your daily diet can directly contribute to weight loss. Not to mention, legumes are also a great source of plant-based protein, which makes your meals more satisfying and revs your metabolism. A cup of cooked lentils packs 18 grams!
Here’s something interesting: research has found that people who regularly eat legumes tend to gain significantly less weight over time compared to those who skip them. It makes sense when you think about it—that combination of fiber and protein keeps you feeling satisfied for hours.
Legumes to Love
The legume family is big, so you’ve got plenty of options to keep things interesting:
- Black beans – about 15 grams of fiber per cup
- Lentils – cook faster than most beans, no soaking required
- Chickpeas – versatile for everything from hummus to salads
- Kidney beans – hearty and perfect for chili
- Cannellini beans – creamy white beans great in Italian dishes
Carb up: Stock up on canned legumes, rinse them to remove excess sodium, and then throw them on top of everything from salads to pastas to potatoes to open-faced sandwiches—the options are endless! You can also blend them into soups for extra creaminess, mash them into dips, or toss them into grain bowls for a protein boost.
5. Fruit
Fruit—be it bananas, apples, or blueberries—can absolutely be a part of your weight-loss plan. Despite the fact that they’re rich in simple sugars, fruits are linked to better blood sugar control, which supports healthy weight loss.
Why does fruit get a pass when other sugary foods don’t? It comes down to the fiber. The fiber in whole fruit slows down how quickly sugar enters your bloodstream, which helps avoid those energy spikes and crashes that can leave you reaching for more snacks.
Berries: The Fiber Superstars
If you’re looking for the biggest fiber bang for your buck, berries are where it’s at. One cup of blackberries or raspberries packs about 8 grams of fiber—that’s roughly a third of your daily needs in one delicious serving! Those tiny seeds you crunch on? They’re loaded with indigestible fiber that keeps things moving.
Other fiber-friendly fruit picks include:
- Pears (with the skin on)
- Apples (again, keep that skin!)
- Oranges
- Bananas (especially slightly green ones, which have more resistant starch)
Carb up: When you need a healthy snack, pair your favorite fruit with a source of fat and protein, like string cheese or peanut butter, for example. The combo will help slow digestion and keep you feeling fuller, longer, says Fear. Just stick to three or fewer servings of fruit a day and you’ll be golden. Fresh, frozen, or even dried (in moderation) all count!
6. Dairy
Aside from being a great source of vitamin D, calcium, and protein, dairy can help your weight-loss efforts. In fact, one Harvard University review found that dieters who ate a serving of yogurt daily lost more weight than those who didn’t.
What’s the deal with dairy and weight loss? The protein in dairy products helps keep you satisfied, and there’s some evidence that calcium may play a role in how your body processes fat. Plus, the probiotics in yogurt support a healthy gut, which is linked to better weight management.
Choosing the Right Dairy
Not all dairy is created equal when it comes to weight loss. Here’s what to keep in mind:
- Greek yogurt – thicker and higher in protein than regular yogurt
- Cottage cheese – packed with protein and versatile for sweet or savory dishes
- Plain over flavored – flavored yogurts often have added sugars that can work against your goals
- Milk – a glass with meals adds protein and nutrients
Carb up: Greek yogurt, cottage cheese, milk, and even regular cheese can all help you hit your goals. And, no, you don’t have to opt for low-fat; new research shows that full-fat dairy might be more effective for weight loss, since fat is so satiating. As long as dairy doesn’t bother your stomach, feel free to incorporate up to one serving of full-fat dairy with each meal, Fear says.
If dairy isn’t your thing, no worries—you can still get similar benefits from fortified non-dairy alternatives. Just check the label to make sure they’re not loaded with added sugars.
The Bottom Line on Carbs and Weight Loss
The truth is, carbs aren’t the villain they’ve been made out to be. The right carbs—the ones packed with fiber, vitamins, and minerals—can actually be some of your best allies in reaching a healthy weight. The key is choosing whole, minimally processed sources and paying attention to portions.
So go ahead and enjoy that baked potato, that bowl of oatmeal, or that handful of berries. Your body (and your taste buds) will thank you.
Consider this infographic your quick healthy carbs guide: