Carbs don’t make you fat, unless you eat them in large portions. Excess calories— whether from protein, fat or carbs—cause weight gain. Your muscles and brain rely on carbs for energy. What’s more, plenty of research has found that a regular intake of whole grains helps guard against heart disease and type 2 diabetes.
That said, not all carbs are created equal. Limit refined sugars and white starches, carbs that are quickly digested and leave you feeling hungry sooner. A diet based on slowly digested carbs such as brown rice, whole-wheat pasta, sweet potatoes, steel-cut oats and whole-grain bread can also help you maintain a weight loss.
—Leslie Beck, R.D.