Many fad diets point to carbohydrates as the cause of excess fat, but your body requires carbohydrates to fuel your body. According to the Harvard University School of Public Health, your body converts the carbs you eat into their basic building blocks, glucose, to provide energy for cellular function. While some carbohydrates are digested quickly --- causing spikes in your blood sugar and insulin levels --- and can increase your risk of diabetes, heart disease and obesity, others can help you lose weight.
Whole Grains
Whole grains contain complex carbohydrates and fiber. The less processed the grain, the lower its glycemic index and the longer it takes your body to digest. Such slow-digesting carbohydrates prevent sudden spikes in blood sugar and keep you feeling full between meals. Swap your morning cereal for steel-cut oats, and substitute white rice with brown rice, barley or quinoa.
Fruits and Vegetables
The American Council on Exercise recommends eating 2 cups of fruit and 2.5 cups of vegetables each day for an average 2,000-calorie diet. Fruits and vegetables contain few calories and provide your body with fiber, vitamins and minerals. While fruits are high on the glycemic index, they contain relatively few carbohydrates per serving and don't have much impact on blood glucose levels.
Whole-Wheat Products
Just because you want to lose weight does not mean you have to sacrifice breads and pastas entirely. Instead, stock up on whole-grain varieties. Some products marketed as whole-grain may contain white flour as well. Check package ingredient lists to verify that a whole grain is the first ingredient listed, suggests the Harvard School of Public Health.
Legumes
Legumes, including peanuts, split peas, lentils, and black, navy, pinto and kidney beans, are full of fiber and protein but low in fat. To eliminate saturated fat and boost your healthy carbohydrate intake, substitute red meats in soups and stews with beans.
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