Trying to lose weight, and you think you have to ditch all carbs? No way! It's painful to live without bread and pasta and fruit, and the best news is you don't have to! Registered dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [1] recommends eating carbs to give you energy and fill you up. But not just any carbs. Avoid refined carbs like foods made with white flour (bye-bye bagels) and white sugar (sayonara sweets), and go for complex carbs. Leslie says, "They break down slowly in the body because of their high-fibre content and help to keep blood sugar levels steady since they are digested slower. They're also richer in nutrients than simple carbohydrates." Aim for three servings a day of whole grains, one to two of fruit, and one to two of legumes. Here's a list of the best ones. es.
Quinoa
Serving size: 90 grams cooked
Calories: 111 [2]
Carbs: 19.7 grams
Fibre: 2.6 grams
Protein: 4.1 grams
Sweet Potato
Serving size: 100 grams
Calories: 90 [3]
Carbs: 20.7 grams
Fibre: 3.3 grams
Protein: 2 grams
Oatmeal
Serving size: 45 grams dry rolled oats
Calories: 190 [5]
Carbs: 32 grams
Fibre: 5 grams
Protein: 7 grams
Wild Rice
Serving size: 80 grams cooked
Calories: 83 [6]
Carbs: 17.5 grams
Fibre: 1.5 grams
Protein: 3.3 grams
Black Beans
Serving size: 85 grams cooked
Calories: 110 [7]
Carbs: 18 grams
Fibre: 6 grams
Protein: 7 grams
Whole Wheat Bread
Serving size: 1 slice
Calories: 100 [8]
Carbs: 22 grams
Fibre: 2 grams
Protein: 3 grams
Raspberries and Blackberries
Serving size: 50 grams raspberries
Calories: 42 [9]
Carbs: 9.7 grams
Fibre: 5.3 grams
Protein: 1 gram
Whole Wheat Pasta
Serving size: 70 grams cooked
Calories: 87 [10]
Carbs: 18.6 grams
Fibre: 2 grams
Protein: 3.7 grams
Lentils
Serving size: 100 grams cooked
Calories: 115 [11]
Carbs: 19.9 grams
Fibre: 7.8 grams
Protein: 8.9 grams
Apples
Serving size: 1 medium
Calories: 93 [12]
Carbs: 24.7 grams
Fibre: 4.3 grams
Protein: .5 grams