Carbs may have a bad reputation in the weight loss world, but it’s important to remember that they’re a crucial part of a balanced diet. In fact, although processed carbs can do some serious damage to your body, eating the right carbs is essential for fueling your body, keeping your metabolism in good shape, and even losing weight. Instead of cutting out carbohydrates altogether, dietitians recommend focusing on “good carbs” that provide fiber, protein, and essential nutrients to support your health and energy levels.
If you’re looking for satisfying, nutrient-dense carbs to add to your meals, we’ve got you covered. From hearty whole grains to fiber-rich legumes, these six dietitian-approved options will keep you full, energized, and on track with your weight loss goals. Read on to learn about the benefits of oatmeal, quinoa, sprouted, toast, and more.
1. 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."
2. 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."
3. 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!
4. 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."
5. 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.
6. 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!
