Carbohydrates often get a bad reputation in the world of dieting, but they’re an essential part of a balanced diet and provide the energy your body needs to function. While some carbs, like refined sugar or processed grains, can lead to weight gain and blood sugar spikes, others play a vital role in weight management and glucose stabilization.
High-fiber, complex carbs digest slowly, keeping you full longer, preventing overeating, and stabilizing blood sugar levels. We asked various health experts to reveal to us the six carbs they recommend for those who want to lose weight while keeping their glucose in check.
They revealed that chickpeas, sweet potatoes, and fruits are some of the best options. Read on to discover all six.
1. 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."
2. 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."
3. 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."
4. Carb-Balance Whole Wheat Tortillas
Trent Harrison, a fitness coach who has over 820K followers on TikTok, recommends Mission's carb-balance whole wheat tortillas if you love wraps or burritos. "I love eating these with my eggs," he notes, adding that they pair great with breakfast tacos. "These literally have 12 grams of fiber per tortilla. The reason you want high-fiber carbs is because fiber is going to give you more energy and keep you fuller longer," Harrison shares.
5. Fruits
"I love snacking on fruits literally all day long in between meals," Harrison notes.
The best fruits for a healthy carb source are those that are rich in fiber, vitamins, and minerals. It’s also important to choose ones that are low in sugar.
Berries, apples, pears, and bananas are just a few examples. These sources will provide a mix of fiber and vitamins while offering slow-digesting carbs that can keep you energized and support healthy weight management.
6. 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!
