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6 Carbs That Won’t Make You Gain Weight


Carbs. What a dirty, dirty  word…especially for me a few years ago.   I used to be an Adkins girl.  In fact,  I went without eating fruit for years due to the fact that they were carbs. I even did the South Beach diet and never really got to Phase II because I was so afraid that the carbs would make my ass get big.

Luckily, I am so done with all those diets and have learned to enjoy carb-friendly foods. Let me be honest, though, not all carbs are created equal.  Sugar and flour are typical no-nos.  These refined foods cause that spike in blood sugar which results in chronic illness such as Type II diabetes, heart disease, and high blood pressure. Those are the carbs to watch out for.

On the other hand, unprocessed carbs generate gentle rises in blood glucose and insulin, giving you a small but long-lasting supply of energy your muscles can use for hours. Even in my experience (of course after all the dieting drama), eating grains can even curb sugar cravings and help you avoid those after dinner “I need chocolate!” feeling that leaves you guilty.

So  what are these carbs, these magical carbs, you ask?

Here is the list I recommend:

1. Fruit: A lot of popular diets recommend limiting fruit because it slows down weight loss.  You can still continue to maintain your weight or even lose weight while eating fruit so long as you don’t pig out on it. Fructose (sugar in fruit) is bad for you because it is converted to fat in the liver not because of raising blood sugar.  However, the small amounts of fructose present in whole fruit is really nothing to worry about.

2.  Beans: Beans are very rich in carbs, but most of it is fiber and overall glycemic load is low. Beans are a great source of iron, protein, and folate.  Don’t be afraid of these! If you tend to experience gas, rinsing and  soaking  your beans will help.

3.  Lentils: Like beans, they are full of fiber and slowly digesting.  If anything, adding lentils to your diet will likely help you lose weight. Yes. Really.

4. Quinoa: This is a psuedograin.  Quinoa is high in protein and fiber and has a very low glycemic index.  Have you tried it yet? It is easy to cook and great for even breakfast.

5.  Brown Rice: You can add this to any meal.  A small serving of brown rice can make your salads, stir fries, and other veggie dishes more filling while not forcing that big blood sugar spike you get from the bread basket.

6. WINE:  Surprise! Wine and alcohol have been known to have a lot of calories.  BUT your body digests alcohol calories different than sugar calories and they have no impact on glycemic response. Now there are many reasons  to keep your wine portions in check, but having a few glasses of wine at dinner won’t hurt.  

Enjoy these carbs, but this is not a green light to gorge yourself on grains or any food for that matter. Eat enough of something or eat it fast, and you will still end up with more sugar in your blood than your body knows what to do with.  But in moderate quantities you can eat from the list above without risking your life or growing out of your favorite jeans.

What do you think about this post? Do you eat these carbs? Will you try something new (and don’t be cute, I know that the wine is probably your first choice:) Can’t wait to hear your thoughts so leave a message below.

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23 Responses to 6 Carbs That Won’t Make You Gain Weight

Stephanie Santos Songer

Thanks Lisa for this info! I need reminders about carbs. Unfortunately, I LOVE bread and crackers. Any helpful hints there?

    Lisa Consiglio Ryan

    Thanks so much for your message, Stephanie! I know, the dreaded bread basket. That used to be my weakness. Are you concerned with eating bread overall or just need a recommendation? If a recom. I choose Ezekiel sprouted breads. Even their English muffins taste great. Since these products are sprouted, they are nutrient-dense which means you just can’t overindulge. Your body won’t be able to over eat. As for crackers, a very tough one. As Michael Pollan states “try not to eat food that has a bar code.” Rather hard to do at all times, so I recommend Doctor Kracker. These are wholegrain flat breads with sunflower seeds, sesame seeds, barley. If it is a craving thing, then this is another story.:) Hope this helps!

Kevin Ryan

OF COURSE wine is my first choice, but a simple meal of brown rice with black beans, red bell peppers, and a dash or sea salt and pepper is also good. Looks like I just came up with dinner for tonight.

    Lisa Consiglio Ryan

    Yes, wine! Love it. I really liked your recipe for the rice and beans. It was filling for dinner last night. Thanks for making me a yummy meal! love you.

      Kevin Ryan

      Could use a little more flavor. Next time I’ll try adding green bell peppers along with onions, garlic, and a little bit of olive oil.

        Lisa Consiglio Ryan

        I liked it, actually. BUT can’t wait to try your next concoction!

          Carolyn Bourne

          Kevins meal sounds great and easy ( good for me!:) I want some!!!! And what is quino and what section is it in at the grocery store?

          Lisa Consiglio Ryan

          It is super easy! You can make this Carolyn for the fam.:) Quinoa is typically found in the aisle with rice. Go girl! Thanks for your message. Love you!

Victoria Gibson

Thanks Lisa! I was wondering why I was eating all these wholegrains but still putting on weight. I think I was eating too much of them and too fast. I’ll try a different approach from here on in.

    Lisa Consiglio Ryan

    Hey V! Great to hear from you. Yes, as we talked about, you might be eating too many portions of our friendly grains. As I mentioned, we can’t overdo the carbs even if they are good for us. Let’s add more protein to your diet, V. I got a plan.

Nathalie Lussier

Ooh such great advice! I feel like we all need a little more education on complex versus simple carbs, and you did a great job explaining it here! 🙂 You are on fire!

    Lisa Consiglio Ryan

    Thanks, Nath! So glad you liked the post, lady. I used to lump all carbs in the “bad” basket, but after tons of research, I realized there are some good ones out there. Thanks for your message, Nath!!! Love hearing from you, lady.


Hello Wine! This is a great hit list – those poor little carbs always get a bad rap. Great post, Lisa!

    Lisa Consiglio Ryan

    Heather, yes, wine! Thanks for your message! Yes, I used to hate carbs, but now they are my friend (well, not that dreaded bread basket!) Talk soon. 🙂


Thanks Lisa! This is great info. The carb debate is such a tricky one. This is clear and helpful 🙂 Couldn’t be happier that wine made the list!


    Lisa Consiglio Ryan

    Yes, I was happy about the wine too! Thanks so much for your message…those carbs can be so confusing. xo


I love wine making the list! How about dark chocolate 🙂

    Lisa Consiglio Ryan

    I knew you would dig the wine, Fran! Now about the dark chocolate…hee hee. Miss you, girlie!xx

Liz Longacre

Love this Lisa! I never believed in diets that told me I couldn’t eat fruit. Fruit is a necessity in my life, in moderation of course. Good to see wine make this list!

    Lisa Consiglio Ryan

    Big thanks, Liz! You are so smart (that is why I love you! Oh yeah, and you are just an amazing person, too! I should have known that I was in for trouble when I had to avoid berries and bananas, my faves. And I can’t wait to share a bottle of wine with you in May, my friend! Yay for wine (in moderation of course;). xx

Hannah P.

I love fruit! I have fruit every morning for breakfast. I’ve always heard fruit has to be eaten alone and before anything else is eaten. True? My breakfast consists of a medium banana, 1/4 of a cantaloupe and 1-2 kiwi fruits. Then I drink a cup of hot wu-yi tea. Good or bad?

    Lisa Consiglio Ryan

    Yes according to food combining. For your breakfast, after the fruit, possibly an hour later add some good protein. You got it, Hannah! Thanks for your message! 🙂

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