The Top 10 Unhealthiest Carbs for Weight Loss

Cutting carbs is a common strategy for weight loss. While effective, eliminating entire groups of food is drastic and tough to follow long-term.

It’s not about eating good vs. bad foods when trying to lose weight, but eating more of the right foods. Many high-carbohydrate foods are rich in nutrients that benefit overall health, like fiber, vitamins A and C, potassium, and antioxidants.

It’s the low-quality carbs that are high in added sugar and low in nutrition that you need to watch out for. These unhealthy carbs cause spikes and drops in blood sugar that make you tired and hungry and trigger food cravings that want you to eat more of the same.

No foods are off-limits when trying to lose weight, but some foods may hinder your efforts. To help you on your journey to better health, here’s a list of the 10 unhealthiest carbs for weight loss and what to eat instead.

Potato chips

Who can resist salty and crunchy potato chips? They’re so good, it’s hard to eat only one. Not to mention the fact that they’re packed with calories, cars, and fat and devoid of any health-promoting nutrients, and may contribute to weight gain. It’s no wonder potato chips are linked to weight gain.

While weight gain as you get older is common, you may gain more weight if you eat too many bags of potato chips, according to an observational study published in the New England Journal of Medicine.

Instead of potato chips, snack on roasted chickpeas, air-popped popcorn, or lightly salted nuts to satisfy your need for something salty and crunchy.

Sugary breakfast cereal

Cereal is a staple breakfast meal and a great vehicle for getting nutrients many Americans don’t get enough of like calcium and vitamin D. Unfortunately, the amount of sugar in some boxes of cereal may overshadow the potential health benefits.

Some sugary cereals are easier to spot than others, like Honey Smacks and Fruit Loops. But watch out for “healthy” cereals like granola and muesli, which can have as much as 6 teaspoons of sugar per serving. Many of the sugary breakfast cereals are made with refined flours that are low in fiber and have a long list of added ingredients.

According to a 2023 study published in The BMJ, diets high in low-quality carbs like sugary breakfast cereal make weight loss harder.

Cereal makes a good addition to a balanced eating plan. Choose brands with less than 5 grams of added sugar per serving and at least 4 grams of fiber. Original Cheerios, Kashi Whole Wheat Biscuits, and Original Grape Nuts make better choices than the sugary brands.