When it comes to losing stubborn fat, not all carbs are created equal. While many people assume cutting carbs entirely is the key to slimming down, health experts say it’s more about choosing the right types of carbohydrates. The wrong carbs can spike your blood sugar, sabotage fat loss, and leave you feeling sluggish, while the right ones can fuel your workouts, keep you full, and even help your body burn fat more efficiently. From surprising “best” choices to unexpected “worst” offenders, here’s what the pros recommend when it comes to carbs and trimming down.
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Worst: Bagels
Typically made from refined wheat flour, bagels lack the fiber found in whole grains, causing a rapid surge in blood glucose after consumption. This spike prompts the release of insulin to regulate blood sugar, potentially leading to increased fat storage. Additionally, the calorie density of bagels can be high, and their consumption may not provide the sustained feeling of fullness that comes with more fiber-rich, nutrient-dense options.
"Bagels are a very dense refined carbohydrate with around 50g of carbs per bagel. They are made typically with high-glycemic flour, which is digested quickly and can spike your blood sugars. Additionally, the high carb content is what gives bagels hundreds of calories, which can lead to an increase in body weight," says Jesse Feder, RDN, CPT.
Worst: Breakfast Cereal
Breakfast cereals, often perceived as a convenient morning option, can have significant implications for health. Many commercially available cereals are laden with refined sugars and processed carbohydrates, contributing to a rapid spike in blood sugar levels when consumed. This spike is typically followed by a subsequent crash, leading to fluctuations in energy levels and potential cravings for more high-carb foods. The frequent consumption of such cereals may also contribute to a slowing of metabolism over time, making weight management more challenging. Moreover, the persistent exposure to high levels of refined carbs can contribute to insulin resistance.
"Not all breakfast cereals are made equal, but they tend to be high in sugar without much other nutritional value. If a cereal doesn’t have fiber, then there is nothing to help regulate your blood sugars. If you want to have a morning breakfast cereal, look for one that has less than 10% of the calories from sugar; ideally, there should be no sugar added to it at all. You can help to regulate your blood sugars by eating it with chopped fruit for a source of fiber and milk, which is a good source of protein. By having protein and fiber with foods, it can help to slowly release sugar to your bloodstream, which helps to control blood sugar spikes," Michelle Saari, MSc, RD, from eHealth project, says.
Best: Chickpeas
Chickpeas might not be the first carb you think of, but these versatile beans are rich in protein, fiber, vitamins, and minerals, making them a valuable addition to any diet. The high protein content of chickpeas 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, but they are also packed with protein (nearly 20 grams per serving), which is essential to maintaining lean muscle mass and therefore preserving your metabolism."
Best: 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."
