5 "Bad" Carbs You Should Be Eating to Lose Weight

Ever since Dr. Atkins' Diet Revolution was published back in the 1970s, many people have chosen to limit carbohydrates in their diet—especially if they're trying to lose weight. But the fact is that steering clear of carbs isn't a surefire way to reach your weight loss goals, nor does eating carbs necessarily make you gain weight, according to 2023 research published in the International Journal of Obesity.

Health Benefits of Carbs

Carbs offer some major nutritional perks—even while you're trying to lose weight.

Fiber

Opting for whole grains, fruits, veggies and beans as your main carbohydrate sources can fuel your body with fiber. This nutrient is an indigestible carbohydrate that helps you feel full longer and nourishes your gut bacteria.

According to a large 2023 review published in the journal BMJ that included 136,432 men and women, fiber from whole grains, fruits and vegetables was one of the most influential factors in a diet that supports weight loss and long-term weight maintenance.

B Vitamins

B vitamins are water-soluble and play important roles in energy metabolism, oxidative stress, inflammatory responses and fat metabolism. Data published in a 2023 study in the journal Nutrients shows that higher intakes of vitamins B1, B2, B6 and B9 may improve body fat distribution and reduce fat mass among adults 45 years and older. Foods like whole grains, seafood and produce contain B vitamins, and many carb choices are fortified with them.

Serotonin Release

A 2020 review of 45 studies published in PLoS One found that there appears to be a link between eating pleasure and positive health outcomes—including weight loss.

When you eat carbs, it can increase the uptake of the amino acid tryptophan in the brain, per a 2022 meta-analysis in Frontiers in Nutrition. Tryptophan can then be metabolized into serotonin, also known as the "happy hormone." The resulting feeling of pleasure and contentment may support weight loss.

A 2021 article published in Obesity Reviews found that serotonin can also act as an appetite suppressant, helping you naturally eat less and ultimately lose weight. This same review notes, however, that the pathways that serotonin acts on may not work properly in individuals who are considered obese, preventing serotonin from suppressing appetite in these individuals.

Of course, not all carbs have this effect. While whole grains, starchy veggies and fruits could boost serotonin levels, opting for sugary, ultra-processed or deep-fried foods may not offer the same benefits—and could, in fact, have the opposite effect.

"Bad" Carbs to Eat to Lose Weight

If you are a carb lover who is looking to get to a healthy weight, try leaning on these foods. When eaten in moderation, they can help you reach your goals.

Bread

What is a hearty sandwich without two wholesome slices of bread to hold it together? The key is to opt for choices that are made with whole grains. Unlike the ultra-refined white options, 100% whole-wheat bread contains fiber, which can help promote weight loss. Most breads are also fortified with B vitamins, which may make the scale numbers go down, as well. Look for breads that have 100% whole wheat as the first ingredient and ideally, contain at least 3 grams of fiber per serving.

Pasta

That's right! A good bowl of spaghetti or risotto can be part of a weight-loss plan. In fact, as long as you don't overdo the portions, pasta may help you eat a higher-quality diet, according to results published in a 2020 meta-analysis in Frontiers in Nutrition. Specifically, the researchers found that pasta eaters tend to eat more dietary fiber, folate, iron, magnesium and vitamin E than those who don't consume it.

Pasta also has a lower glycemic index and glycemic load than other major sources of carbohydrates like white bread and sugary soft drinks, per a 2021 study in BMJ Nutrition, Prevention & Health. That means eating it won't cause your blood sugar to rise as rapidly as when you eat foods that are considered "high" glycemic foods. This same study found that eating pasta did not increase one's risk of type 2 diabetes, and may even reduce the risk of stroke and cardiovascular disease.

There is also further evidence that suggests low-GI carbs—also known as "slow" carbs—are a better choice for weight loss than high-GI foods or "fast" carbs, according to a 2021 review published in Advances in Nutrition.

Rice

We're talking about whole-grain rice—like brown rice—that isn't ultra-refined. While consuming white rice has been linked to weight gain, eating the brown variety doesn't appear to result in the same outcome, and may support your weight-loss goals, according to research published in 2021 in The Journal of Nutrition. This is likely due to the higher fiber content of brown rice, which may help you feel fuller for longer—and ultimately result in eating fewer calories overall.

Beans

Beans are a nutritional powerhouse—packed with satiating fiber and protein. And, research shows that bean eaters tend to have lower body weights and smaller waist circumferences than those who don't eat them regularly, per 2020 research published in the Journal of Nutrition and Metabolism.

This positive effect is attributed to a number of factors. For starters, beans are low in dietary fat, are a low-GI food and are high in satisfying dietary fiber. They're also a good source of filling plant protein—and they positively impact your gut microbiome composition, which may have a positive impact on body weight.

Fruit

A lot of people think they should skip fruit because it's packed with sugar. While it is true that fruit contains natural sugars, it has a relatively low energy density and high fiber content. Altogether, this may limit blood sugar spikes and energy intake, promoting weight management, according to a 2019 review published in Frontiers in Nutrition.

Indeed, a 2020 review published in Nutrients found that increased intake of fruits and veggies is a chief contributor to weight loss. Researchers found evidence that showed that women who consumed only around three servings of produce every day gained an average of about 9 pounds more than those who consumed five servings a day over the course of six years.

The Bottom Line

Carbs are not the enemy when you're trying to lose weight. While no one is suggesting regularly noshing on potato chips or cookies, including carbs like pasta, whole-grain bread and fruit can be a beneficial addition to your weight-loss plan—along with adding vital nutrients to your body.