12 Best Healthy Carbs for Weight Loss That Don't Taste Like Diet Foods

From Adkins to the keto diet, carbs have gotten the short end of the nutritional stick. While there's some truth to low-carb diets bettering health (e.g. lose weight in the short-term and lower the risk of type-2 diabetes, per the Mayo Clinic) cutting them out completely can have negative side effects. If you’re trying find a weight-loss meal plan, choosing the right healthy carbs for weight loss is crucial. They'll help you shed pounds while keeping energy levels high.

Carbs provide energy for our bodies and are the main fuel source for our brain, central nervous system, and red blood cells. In other words, carbohydrates are essential to human health. However, not all carbs are created equal. By incorporating healthy carbs, you provide your body with essential nutrients without hindering weight-loss goals.

Below, nutrition experts lay out some of the healthiest carbohydrates to include in your weight-loss plan.

Top Healthy Carbs for Weight Loss

1. Sweet Potatoes

Sweet potatoes, which have 27g of carbs per cup, are packed with vitamin A, vitamin C, and fiber, making them a great complex carb. Research shows the nutrients found in sweet potatoes have antioxidant and anti-inflammatory properties that may play a role in minimizing the risks of certain metabolic disorders. “The fiber contributes to satiety so you stay fuller, longer,” says Alyssa Smolen, RD. “They're extremely versatile, which makes them a great carb to add into your meal rotation.”

2. Quinoa

Quinoa is an ancient grain that contains all nine amino acids. It’s known for its high-quality protein content and the fact it’s a complete protein, which is unusual for most grains. Quinoa is rich in B vitamins, minerals, and fiber, and packs a hefty 39g of carbs per serving. Health benefits may include decreased risk of obesity, cholesterol, and cardiovascular disease. Its mix of fiber and protein “leaves us feeling fuller for longer following meals,” which may help with portion control and lead to weight loss, suggests Patricka Kolesa, MS, RDN, founder of Dietitian Dish.

3. Beans

Beans have many nutritional qualities that may help reduce the risk of certain diseases, including obesity. They are low in fat, have a low-glycemic index, and are high in fiber and plant protein, which helps lead to satiety and improvements to the good bacteria in your gut. Research proves that bean intake may lead to decreases in body fat and waist circumference. Plus, many beans, including black beans, are a good source of carbs with around 20g per serving.

“There are many different types of legumes available, each offering unique advantages. Incorporating a variety into your diet can be beneficial for weight management,” recommends Sandra Avitia, MS, RD, LDN.

4. Oatmeal

Oatmeal has long been touted as a health food, especially thanks to its ability to improve cardiovascular markers like cholesterol and blood pressure. Oats are a good source of protein, fiber, carbs, and minerals. Beta glucan, the primary source of fiber found in oats, plays a role in lowering glucose, regulating appetite hormones, and improving gut microbiota, all of which contribute to weight management. A typical serving of oats contains approximately 27g of carbs.

“One of the best healthy carbs for weight loss is oatmeal,” suggests Lisa Andrews, MEd, RD, LD. Eating oats may “help with weight loss, blood lipids, and insulin resistance compared to a diet without oats,” Andrews adds.

Related: 10 carbs nutritionists love

5. Chickpeas

One of the more popular legumes, chickpeas are an excellent carb go-to—especially if you’re trying to stay lean. One cooked cup of this versatile bean contains 45g of slow-acting carbs, 12g of which are fiber. Daily consumption can lead to better weight management and weight loss because they're low on the glycemic index and stabilize your hunger levels. What's more: research has found it can even lower bad cholesterol.

6. Lentils

Lentils are an excellent source of fiber, protein, folate, iron, and carbs (one serving alone has around 22g). Research indicates diets that include pulses (beans, lentils, chickpeas, and peas) provide modest weight reductions even when participants were not on calorie-restricted diets.

“Lentils are a great carb to support weight loss because they're high in fiber and provide protein to keep you satisfied longer,” says Sarah Alsing, MS, RD, recipe creator for Delightfully Fueled. “You can also eat a large volume of lentils for fewer calories and carbs compared to other carb foods, which can help you feel like you aren’t depriving yourself when trying to lose weight,” Alsing adds.

7. Brown Rice

Some argue the versatility of rice is unmatched. Not only is brown rice a whole grain that provides more fiber, vitamins, and minerals than white rice, but one cup possesses a mighty 45g of carbohydrates. Additionally, it's lower on the glycemic index and has fewer calories than white rice. Studies show that brown rice intake may lead to weight loss, improved blood lipids, and blood glucose control when compared to white rice.

8. Beets

Beets are a root vegetable that provide essential nutrients, including vitamins A, C, K, and B. They're also low in calories, high in fiber, and have around 13g of carbs per serving. Their phytonutrient compounds may “help lower blood pressure, decrease inflammation, boost exercise stamina, and support the liver—all of which can play a supportive role in addressing weight loss,” says functional nutritionist Andrea Ballenthin, MS, CNS, LDN.

9. Chestnuts

Chestnuts are different from other nuts in that they have very little protein or fat. They’re chiefly made of starch—comparable to sweet potatoes, actually—and their calories come primarily from carbohydrates, which is comparable to wheat and rice (44g carb per 100g—11g from sugar, 8g from fiber). Chestnuts are exceptionally rich in vitamin C, folates, and monounsaturated fats like oleic acid to boot.

10. Bananas

Bananas are easy to digest, loaded with fast-acting carbohydrates (one large banana provides 31g of carbs), and packed with potassium, which aids in maintaining nerve and muscle function. Basically, this is nature's own version of the perfect pre-or post-workout snack. To amplify the health benefits, add some nut butter to promote muscle recovery and repair.

11. Breadfruit

Breadfruit, a member of the jackfruit family, isn't as common in the States, but it's a powerhouse. When cooked, this tropical superfruit is actually very similar in texture to that of freshly baked bread, hence its name. Like bread, breadfruit is an amazing source of carbohydrates (27g), as well as plant-based proteins, vitamins, essential amino acids, minerals, and the list goes on. In fact, one large jackfruit can satisfy the daily carb needs of a family of five.

One study even found that when ground, breadfruit yields a gluten-free flour that trumps regular wheat flour in protein and fat. This superfruit also does good for the world as it's being cultivated in developing countries to help combat protein deficiency and food insecurity.

12. Mango

When it comes to fruits, mangoes are the king of carbs. Just one cup of chopped mango yields a whopping 25g of fast-acting carbs (23g from naturally occurring sugar and 3 from fiber), making it the ultimate pre-workout snack. Not to mention, this tropical favorite is packed with vitamin C, vitamin A, and folate. Just be mindful of portion sizes.

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What Makes Carbs Healthy?

Many healthy foods are high in carbohydrates and contain myriad beneficial nutrients including fiber, vitamins, and minerals our bodies need. These complex carbohydrates are found in foods like fruits, vegetables, legumes, and whole grains. They provide a slower release of sugar into the bloodstream and keep you feeling full thanks to their fiber content. These good-for-you carbs can help fill your body with vital nutrients and keep you feeling satisfied so you’re more likely to stick to your nutrition goals.

On the other hand, simple carbohydrates in the form of sugars, refined grains, and highly processed foods provide far less nutritional advantage and should be limited. They cause a more rapid spike in blood sugar and are often high in calories, which may lead to problems like type 2 diabetes, cardiovascular disease, and weight gain if consumed in excess.

"Good" vs "Bad" Carbs

Much like dietary fat, carbs have a bad rap. Yes, there are high-glycemic carb offenders, like donuts and bagels, that quickly turn to sugar, effectively bloating your stomach and packing on the pounds.

But just as you shouldn't fear all dietary fats, there are plenty of reasons to eat carbs. "Good," complex carbs are crucial to keeping our bodies and brains regulated. In fact, a new study from the University of Chicago Press Journals suggests carbohydrates (particularly starches) are the reason our brains have gotten bigger and we've become smarter over the last million years. The human brain uses up to 25 percent of the body's energy budget and up to 60 percent of blood glucose, researchers add. Since carbs are our main source of energy, it pays to have the right kind in your diet.

Complex carbs contain longer chains of sugar molecules, so it takes more time for our bodies to break them down. What this means is you’ll have more energy when you hit the gym, your appetite will be curbed for longer, you’ll recover faster from a tough training session, and your brain will stay sharp (not to mention you’ll be in far better spirits than your friends on low-carb diets) when you eat them.

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