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10 Best Carbs For Weight Loss, According to a Dietitian

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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! Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition 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.

Quinoa

Serving size: 1/2 cup cooked

Calories: 111

Carbs: 19.7 grams

Fibre: 2.6 grams

Protein: 4.1 grams

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Sweet Potato

Serving size: 1/2 cup

Calories: 90

Carbs: 20.7 grams

Fibre: 3.3 grams

Protein: 2 grams

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Oatmeal

Serving size: 1/2 cup dry rolled oats

Calories: 190

Carbs: 32 grams

Fibre: 5 grams

Protein: 7 grams

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Wild Rice

Serving size: 1/2 cup cooked

Calories: 83

Carbs: 17.5 grams

Fibre: 1.5 grams

Protein: 3.3 grams

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Black Beans

Serving size: 1/2 cup cooked

Calories: 110

Carbs: 18 grams

Fibre: 6 grams

Protein: 7 grams

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Whole Wheat Bread

Serving size: 1 slice

Calories: 100

Carbs: 22 grams

Fibre: 2 grams

Protein: 3 grams

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Raspberries and Blackberries

Serving size: 2/3 cup raspberries

Calories: 42

Carbs: 9.7 grams

Fibre: 5.3 grams

Protein: 1 gram

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Whole Wheat Pasta

Serving size: 1/2 cup cooked

Calories: 87

Carbs: 18.6 grams

Fibre: 2 grams

Protein: 3.7 grams

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Lentils

Serving size: 1/2 cup cooked

Calories: 115

Carbs: 19.9 grams

Fibre: 7.8 grams

Protein: 8.9 grams

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Apples

Serving size: 1 medium

Calories: 93

Carbs: 24.7 grams

Fibre: 4.3 grams

Protein: .5 grams

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