By Eat This, Not That! 
Published on October 15, 2020

Imagine this: you can lose weight, get healthier and stronger, and feel better—all while still eating carbs. Yes, it's true. You absolutely can slim down by eating carbs, but that's only if you eat the right healthy carbs.

 

What makes carbs the healthiest carbs?

There are three main groups of carbs:

  • Simple carbohydrates are basically sugars. You'll find these naturally in fruits and vegetables but also in refined grains and processed foods through "added sugar." Because they are simple and refined, simple carbs burn up fast, spiking your blood sugar and causing it to crash. This can leave you with a craving for more carbs and can also lead to weight gain long term.
  • Complex carbohydrates are made up of long chains of sugar molecules. These carbohydrates keep you full for longer because they take more time for your body to digest and break down for energy.
  • Dietary fiber is a long chain of sugar molecules, just like complex carbs, but it's indigestible—meaning, your body can't break it down to use for energy. Instead, dietary fiber helps provide bulk to keep your digestion system running as well as help you to feel full. You'll often find fiber in the same foods that contain complex carbs.

Healthy carbs—complex carbs and dietary fiber—will take longer for your body to break down compared to simple carbs. This means you'll spend more energy to burn these than simple sugars, which results in weight loss rather than weight gain.

The best healthy carbs for weight loss.

We put together this list of complex carbohydrates that are high in dietary fiber and low in simple sugars. Add these essential Eat This, Not That! healthiest carbs into your daily diet and stay fueled and fat-burning all day long—without sacrifice.

For even more healthy eating tips, check out our list of 21 Best Healthy Cooking Hacks of All Time.

 

1 Barley

It's not only good for your health, but also a killer appetite suppressant that can help keep your six-pack diet on track all day. "Barley contains a whopping 6 grams of belly-filling, mostly soluble fiber that has been linked to lowered cholesterol, decreased blood sugars and increased satiety," says Lisa Moskovitz, RD, CDN. It also has tons of health benefits like decreased inflammation and stabilized blood sugar levels. And: you'll immediately feel lighter. Barley acts as a bulking agent, which can help push waste through the digestive tract.

 

2 Whole-Wheat Pasta

You know brown is better, but do you know why? It's because whole wheat contains three parts of the grain, all nutrient-rich and fiber-filling. Besides for whole-grain pasta, try varieties with lentils, chickpeas, black beans or quinoa.