For a long time, carbs have been viewed as a foe in the weight loss journey. However, nutritionists are starting to see them in a different light. It turns out, carbohydrates can aid in fat loss, muscle building, and even help maintain stable blood sugar levels.
“If you’re working on reducing body fat while also gaining muscle, I often suggest opting for carbs that are rich in protein,” shares Lauren Hubert, a registered dietitian from Massachusetts.
She explains that incorporating carbs can boost each meal’s protein content by about 40 grams. “So, if you eat three meals a day, that’s around 120 grams of protein, without needing extra snacks,” Hubert notes, also known as the Sorority Nutritionist on social media.
Moreover, carbohydrates are beneficial because they’re typically high in fiber, which can help regulate blood sugar, she adds.
It’s essential to differentiate the types of carbs—highly processed options like white bread can cause blood sugar spikes, while fiber-rich whole foods can stabilize it, providing a more consistent energy source.
“Ultimately, it really does depend on what and how much you’re consuming,” she emphasizes.
The daily protein requirement is about 46 grams for women and 56 grams for men, according to dietary recommendations. However, those engaged in intensive training might need almost double that amount.
Here are five suggested carbohydrate sources from Hubert that can help with muscle building, ongoing maintenance, and overall well-being.
1. Quinoa
For Hubert, quinoa stands out as a carbohydrate that can enhance your protein intake.
“This is one of the first carbs I think of when aiming to increase protein without relying solely on chicken,” she reveals.
A quarter cup of dry quinoa is around 170 calories and offers 5 grams of protein.
Hubert enjoys adding quinoa to a chicken wrap with some sweet potatoes. “Chef’s kiss,” she commented in a recent Instagram video where she shared her favorite protein-rich recipe.
2. Germinated Grain Bread
Bread has received a bad reputation in diet circles, but Hubert notes there’s no reason for the negativity.
She mentions, “If you choose the right kind of bread, it can actually enhance the protein content of your meal.”
Germinated grain breads, like Ezekiel, provide about 5 grams of protein per slice, making them a smart alternative to traditional white bread.
3. Whole Wheat Pasta
Summer’s not over just yet, which means it’s still prime time for pasta salads, according to Hubert. She recommends whole wheat pasta, which delivers about 8 grams of protein and 6 grams of fiber, and blends well with veggies and dressing.
“Ten years ago, we wouldn’t even discuss carbohydrates—they were labeled bad for causing belly fat,” she reminisces. “But now, fiber has made a comeback, bringing carbs back to the forefront.”
Whole wheat pasta is also richer in vitamins and minerals than refined versions, offering benefits like iron, magnesium, zinc, and vitamin B.
4. Chickpeas
Hubert has a fondness for “earthy carbohydrates” such as chickpeas, beans, lentils, and potatoes.
“These foods are natural,” she points out. “They help ensure we don’t become overweight.”
A cup of cooked chickpeas packs about 15 grams of protein and 12 grams of fiber, making them a highly versatile carb option.
5. Lentils
Finally, lentils round out her list of fiber-rich carbs.
“Carbohydrates are unique in that they naturally contain fiber,” Hubert states.
A cup of cooked lentils serves up 15-16 grams of fiber and roughly 18 grams of protein.
