Healthy Carbohydrates Food List For Weight Loss And Weight Gain

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What Carbohydrates Are Healthy And Good For Weight Loss?

Are you confused over which carbohydrates are healthy and which ones you should avoid?

On today’s episode of Live Lean TV, I’m sharing a healthy carbohydrates food list for weight loss and weight gain, including the number of calories, carbohydrates, and fiber per serving.

I’ll also explain how you can find out the exact carbs that are either superfoods or avoid foods to your unique body.

Table Of Contents: Jump To

Healthy Carbohydrate Food List

I’ve made a healthy carbohydrate food list that is broken down into 5 categories:

1. Fibrous Vegetables
2. Starchy Vegetables
3. Fruits
4. Whole Grains
5. Legumes

I’ll also show which carbohydrates from each food list is considered a superfood to my unique microbiome.

With that said, let’s jump into the healthy carbohydrates food list for weight loss, weight gain, and overall health.

Healthy Carbohydrates Food List For Weight Loss

What are fibrous vegetables?

Fibrous vegetables are plant-based foods that are high in dietary fiber, characterized by their tough, fibrous textures, which aid in digestion and promote a feeling of fullness.

This makes them great for weight loss because they are low in calories, high in dietary fiber, and filled with vitamins and minerals.

Eating high fiber foods helps to add a lot of volume to your meals, thus filling your up and ultimately controlling your hunger throughout the day.

Plus, due to the high fiber and low calorie count, these fibrous vegetables do not significantly contribute to overall calorie intake.

This is why we don’t count calories from fibrous vegetables and often call them a zero calorie free food.

55 Fibrous Vegetables Food List With Calories, Carbs, And Fiber

Here is a list of 55 vegetables for weight loss with calories, carbohydrates, and fiber amounts based on a standard serving size.

Food	Serving Size Raw (g)	Calories	Carbs (g)	Fiber (g)
1. Alfalfa Sprouts	1 cup (33 g)	8	1.5	0.6
2. Asparagus	5 spears (134g)	20	4.0	2.8
3. Brussels Sprouts	1 cup (88g)	38	8.0	4.1
4. Cabbage (White)	1 cup chopped (89g)	22	5.2	2.2
5. Cabbage (Red)	1 cup chopped (89g)	28	6.5	1.9
6. Chard	1 cup (36 g)	9	1.7	1.6
7. Fennel Bulb	1 cup, chopped (87 g)	27	6.4	3.1
8. Garlic	1 clove (3g)	4	1.0	0.1
9. Jicama	1 cup, sliced (120 g)	46	11.4	6.4
10. Mung Bean Sprouts	1 cup (104g)	31	6.0	1.1
11. Mushrooms (White)	1 cup (70g)	15	2.3	1.0
12. Enoki Mushrooms	1 cup (70g)	35	7.2	2.7
13. Maitake Mushrooms	1 cup (70g)	20	4.4	2.0
14. Oyster Mushrooms	1 cup (70g)	28	5.1	2.2
15. Portabella Mushrooms	1 cup (70g)	41	6.6	1.0
16. Shiitake Mushrooms	1 cup (70g)	34	6.8	2.5
17. Carrots	1 medium (61g)	25	6.0	1.7
18. Tomatoes	1 medium (123g)	22	4.8	1.5
19. Green Beans	1 cup (125g)	44	10.0	4.0
20. Onions	1 medium (110g)	44	10.0	1.9
21. Broccoli	1 cup chopped (91g)	31	6.0	2.4
22. Romaine Lettuce	1 cup (47g)	8	1.5	1.0
23. Cucumbers	1 medium (301g)	45	11.1	1.5
24. Spinach	1 cup raw (30g)	7	1.1	0.7
25. Iceberg Lettuce	1 cup shredded (72g)	10	2.3	0.9
26. Broccolini	1 cup (150g)	40	8.0	3.7
27. Scallions	1 medium (15g)	5	1.1	0.5
28. Celery	1 medium stalk (40g)	6	1.4	0.6
29. Chives	1 tbsp (3g)	1	0.2	0.1
30. Zucchini	1 medium (196g)	33	7.0	2.2
31. Cauliflower	1 cup chopped (107g)	25	5.0	2.0
32. Artichokes	1 medium (120 g)	60	13.0	7.0
33. Arugula	1 cup (20 g)	5	1.0	0.5
34. Bamboo Shoots	1 cup (150 g)	27	6.0	3.0
35. Beet Greens	1 cup (144 g)	39	7.0	4.5
36. Bok Choy	1 cup (70 g)	9	2.0	1.0
37. Cardoon	1 cup (150 g)	37	8.0	3.2
38. Wheatgrass	1 oz (28 g)	30	6.0	0.5
39. Watercress	1 cup (34 g)	4	0.4	0.4
40. Turnip	1 medium (130 g)	34	8.0	2.2
41. Snap Peas	1 cup (98 g)	41	7.0	4.0
42. Shallot	1 medium (25 g)	16	4.0	0.6
43. Collard Greens	1 cup (190 g)	63	11.0	5.0
44. Endive	1 cup (50 g)	8	1.0	1.5
45. Kale	1 cup (67 g)	33	7.0	1.3
46. Leek	1 medium (89 g)	54	13.0	1.6
47. Okra	1 cup (100 g)	33	7.0	3.2
48. Radicchio	1 cup (125 g)	9	2.0	1.5
49. Radish	1 cup (116 g)	18	4.0	1.9
50. Grape Leaves	1 cup (144 g)	14	3.0	4.0
51. Green Peppers	1 medium (119g)	24	5.5	2.0
52. Red Peppers	1 medium (119g)	37	9.0	3.1
53. Yellow Peppers	1 medium (119g)	30	7.0	2.1
54. Orange Peppers	1 medium (119g)	37	9.0	2.6
55. Dandelion Greens	1 cup (55 grams)	25	5.0	3.0

My Superfood Vegetables Include:

1. Alfalfa Sprouts
2. Asparagus
3. Brussels Sprouts
4. Cabbage
5. Chard
6. Garlic
7. Jicama
8. Mung Bean Sprouts
9. Mushroom Varieties:
   • Enoki Mushroom
   • Maitake Mushrooms
   • Oyster Mushrooms
   • Portabella Mushrooms
   • Shiitake Mushrooms
   • White Mushrooms

Vegetables On My Avoid List Include:

1. Green Bell Peppers
2. Red Bell Peppers
3. Yellow Bell Peppers
4. Orange Bell Peppers
5. Dandelion Greens

Here’s something a lot of people don’t understand.

Just because a food is considered a fruit or vegetable, it doesn’t necessarily mean it’s healthy for your gut.

How To Find Which Foods Are Best For Your Unique Gut Microbiome

To learn which vegetables, fruits, whole grains, legumes, and healthy sweeteners are best for your unique gut microbiome, I want to introduce you to today’s video sponsor, Viome.

Viome is an at-home health test that will analyze your body to determine your nutrition and supplement recommendations.

You’ll also discover which foods might be triggering swelling or imbalance throughout your gut and body.

These results are often very surprising.

For example, 49% of people who take Viome’s test learn that broccoli is a food their body needs to avoid.

You’ll get the insights into the most beneficial supplements and gut biotics for your body.

Viome’s results will give you a “biological age” that will tell you if your body is aging faster than it should.

It can be confusing listening to conflicting health advice or waiting months to see if a certain diet has worked for you.

However, Viome’s test is easy to take and you’ll get results in 2-3 weeks via the app.

I did my first gut health test with Viome back in February of 2023.

My goal was to get more clarity on my diet by following a personalized list of specific foods tailored to optimize my unique body.

I was also excited to see what “healthy” foods I should be avoiding.

Let’s be honest, why would you force yourself to eat a vegetable you don’t even enjoy just because you think it’s healthy, when science proves it might actually be doing more harm than good?

Since it’s been over 6 months since my first test, I wanted to retest to get an updated personalized food list, thus allowing me to continue supporting my microbiome as it evolves.

It was surprising to see that some of the foods that were previously on my avoid list, including asparagus, brussels sprouts, and cabbage are now on my superfood list.

According to Viome, this is a sign the process is working because I’m getting my microbes to work for me.

As a special offer for my viewers, Viome is giving you $110 off your Gut Health Intelligence test.

Just go to tryviome.com/livelean and use code: LIVELEAN110.

Find out what your body truly needs and start feeling your best with Viome.

47 Fruits Food List With Calories, Carbs, And Fiber

Are fruits good for weight loss?

Fruits can help you lose weight due to their high fiber and water content, which promotes fullness with fewer calories.

Here is a list of 47 fruits for weight loss with calories, carbohydrates, and fiber amounts based on a standard serving size.

Fruit	Serving Size (g)	Calories	Carbs (g)	Fiber (g)
1. Apple	1 medium (182g)	95	25.1	4.4
2. Cranberries	1 cup (100g)	46	12.0	4.6
3. Grapefruit	1/2 medium (123g)	52	13.0	2.0
4. Orange	1 medium (131g)	62	15.4	3.1
5. Papaya	1 cup (145g)	59	15.0	5.5
6. Raspberries	1 cup (123g)	65	14.7	8.0
7. Strawberries	1 cup (144g)	46	11.0	3.0
8. Pineapples	1 cup (165g)	82	21.7	2.3
9. Grapes	1 cup (151g)	104	27.0	1.4
10. Watermelons	1 cup (154g)	46	11.6	0.4
11. Bananas	1 medium (118g)	105	27.0	3.1
12. Blueberries	1 cup (148g)	84	21.4	3.6
13. Tangerines	1 medium (75g)	47	11.9	1.6
14. Lemons	1 medium (58g)	17	5.4	1.5
15. Blackberries	1 cup (144g)	62	14.7	7.6
16. Clementines	1 medium (75g)	35	9.0	1.0
17. Cantaloupe Melons	1 cup (177g)	54	13.0	1.4
18. Limes	1 medium (67g)	20	7.0	1.9
19. Plums	1 medium (66g)	30	7.5	0.9
20. Nectarines	1 medium (142g)	62	15.0	2.7
21. Mango	1 medium (207g)	150	35.0	5.4
22. Honeydew Melon	1 cup (177g)	61	15.0	1.4
23. Kiwi	1 medium (76g)	42	10.1	2.1
24. Cherries	1 cup (154g)	97	25.0	3.2
25. Coconut	1 oz (28g)	99	4.0	2.4
26. Raisins	1 oz (28g)	85	22.0	0.9
27. Apricots	1 medium (35g)	17	4.0	0.7
28. Pomegranate	1 whole (282g)	234	53.0	11.3
29. Dried Cranberries	1/4 cup (40g)	123	33.0	1.0
30. Dried Pineapple	1/4 cup (40g)	108	28.0	0.4
31. Dried Cherries	1/4 cup (40g)	120	32.0	1.0
32. Pears	1 medium (178g)	102	27.0	5.5
33. Dried Coconut	1 oz (28g)	185	6.9	1.7
34. Dried Apricots	1 oz (28g)	78	6.9	2.0
35. Figs	1 medium (50g)	37	9.6	1.4
36. Dates	1 date (24g)	66	18.0	1.6
37. Dried Prunes	1/4 cup (40g)	100	27.0	3.1
38. Boysenberry	1 cup (144g)	62	14.7	7.0
39. Star Fruit	1 medium (91g)	28	6.7	3.0
40. Currant	1 cup (112g)	69	15.2	5.1
41. Dragon Fruit	1 cup (227g)	60	13.0	5.0
42. Gooseberry	1 cup (150g)	66	15.4	5.3
43. Guava	1 medium (250g)	112	24.5	9.0
44. Passionfruit	1 fruit (18g)	17	4.0	1.9
45. Peach	1 medium (150g)	58	14.0	2.3
46. Persimmon	1 medium (168g)	118	31.2	6.0
47. Breadfruit	1 cup (245g)	227	58.4	7.0

My Superfood Fruits Include:

1. Apples
2. Grapefruit
3. Oranges
4. Papaya
5. Raspberries

Legumes can also support weight loss due to their high fiber and protein content, which promotes feelings of fullness, thus helping you eat less calories throughout the day.

Ultimately, to lose weight you need to be in a calorie deficit, regardless of the foods you eat.

Healthy Carbohydrate Food List For Healthy Weight Gain

What carbohydrates are good for healthy weight gain?

When I’m referring to weight gain foods, I’m referring to people who actually want to gain weight.

These weight gain foods include:

• Starchy vegetables
• Whole grains
• Legumes
• Fruit
• Healthy Natural Sweeteners

A starchy vegetable is higher in starch and typically higher in calories and carbohydrates, which makes them better for healthy weight gain.

Unlike fibrous vegetables, starchy vegetables are not a free food and should be counted towards your daily calorie requirements.

Whole grains are a type of carbohydrate that can aid in healthy weight gain by providing a calorie-dense source to increase calorie intake when consumed in larger portions.

Legumes can also help with healthy weight gain when consumed in larger quantities as part of a calorie rich diet.

Fruits can also help with healthy weight gain when consumed in larger quantities or when added to higher calorie weight gainer smoothies or when choosing dried fruits.

Natural sweeteners like maple syrup and honey can help with healthy weight gain because they are calorie-dense and provide a quick source of energy, making it easier to increase overall calorie intake.

Ultimately, to gain weight you need to be in a calorie surplus, regardless of the foods you eat.

These foods can help you get there.

12 Starchy Vegetables Food List With Calories, Carbs, And Fiber

Here is a list of 12 starchy vegetable food sources with calories, carbohydrates, and fiber per serving.

Note: Bolded Vegetables listed at the beginning indicates they are a “superfood” from my Viome gut health test.

Food	Serving Size Raw (g)	Calories	Carbs (g)	Fiber (g)
1. Sweet Potato Or Yams	1 cup (136g)	118	27.9	4.0
2. Potatoes	1 medium (150g)	116	26.0	2.2
3. Corn	1 cup (145 g)	96	21.0	4.0
4. Peas	1 cup (160 g)	81	14.5	8.8
5. Pumpkin	1 cup (245 g)	49	12.0	7.1
6. Yellow Squash	1 cup (113 g)	20	4.0	1.0
7. Butternut Squash	1 cup (205 g)	82	22.0	6.6
8. Winter Squash	1 cup (205 g)	45	10.0	6.0
9. Plantains	1 medium (179 g)	122	31.9	3.2
10. Beets	1 medium (82 g)	43	9.6	2.0
11. Burdock Root	1 cup (150 g)	143	27.1	4.0
12. Taro	1 cup (132 g)	142	34.6	5.1

The only starchy vegetable superfood from my test was sweet potato or yams.

16 Whole Grains Food List With Calories, Carbs, And Fiber

Here is a list of 16 whole grain food sources with calories, carbohydrates, and fiber per serving.

Food	Serving Size Raw (g)	Calories	Carbs (g)	Fiber (g)
1. Oats	1/2 cup (40g)	150	27.0	4.0
2. Quinoa	1/4 cup (43g)	160	29.0	2.6
3. Brown Rice	1/4 cup (45g)	170	36.5	1.8
4. White Rice	1/4 cup (45g)	160	36.0	0.4
5. Wild Rice	1/4 cup (45g)	170	35.0	1.0
6. Amaranth	1/4 cup (43g)	180	31.0	3.5
7. Buckwheat	1/4 cup (40g)	150	32.0	4.5
8. Bulgur	1/4 cup (43g)	150	33.0	4.0
9. Millet	1/4 cup (48g)	190	36.0	2.0
10. Rice Noodles	1 oz (28g)	100	22.0	0.5
11. Barley	1/4 cup (47g)	160	34.0	6.0
12. Couscous	1/4 cup (40g)	150	30.0	1.1
13. Kamut	1/4 cup (40g)	150	31.0	7.0
14. Triticale	1/4 cup (40g)	140	28.0	4.0
15. Sprouted Wheat Bread	1 slice (28g)	80	15.0	2.0
16. Sprouted Rye Bread	1 slice (28g)	83	16.0	2.0

My Superfood Whole Grains Include:

1. Oats

Whole Grains On My Avoid List Include:

1. Barley
2. Couscous
3. Kamut
4. Triticale
5. Sprouted Wheat Bread
6. Sprouted Rye Bread

7 Legumes Food List With Calories And Fiber

Here is a list of 7 legumes with calories, carbohydrates, and fiber per serving.

Food	Serving Size Raw (g)	Calories	Carbs (g)	Fiber (g)
1. Kidney Beans	1/2 cup (90g)	112	20.3	6.5
2. Soybeans	1/2 cup (90g)	128	10.5	6.0
3. Adzuki Beans	1/2 cup (90g)	120	22.5	7.5
4. Black Beans	1/2 cup (90g)	114	20.4	7.5
5. Black Eyed Peas	1/2 cup (90g)	100	19.0	4.0
6. Chickpeas	1/2 cup (90g)	134	22.4	6.0
7. Lima Beans	1/2 cup (90g)	100	21.0	4.0

My Superfood Legumes Include:

1. Red Kidney Beans

2 Healthy Natural Sweeteners

Food	Serving Size (g)	Calories	Carbs (g)	Fiber (g)
1. Honey	1 tablespoon (21g)	64	17.3	0.0
2. Maple Syrup	1 tablespoon (20g)	52	13.5	0.0

High Carb Foods List To Avoid

When it comes to high carb foods to avoid, it usually always includes processed and refined packaged foods.

Here’s a list of typical high carb foods to avoid with calories, carbohydrate, and fiber amounts based on a standard serving size.

Food	Serving Size (g)	Calories (kcal)	Carbs (g)	Fiber (g)
Candy / Chocolate Bars	1 ounce (28g)	140-150	18-22	1.0
Cookies	1 cookie (30g)	140-160	19-22	1.0
Cake	1 slice (79g)	250-300	35-40	1.0
Pastries	1 pastry (57g)	200-270	25-30	1.0
Soft Drinks (Sugar)	12 fl oz (355ml)	140-150	39-41g	0.0
Energy Drinks (Sugar)	8.4 fl oz (250ml)	110-120	28-30g	0.0
Sweetened Teas	12 fl oz (355ml)	100-120	24-30	0.0
White Bread	1 slice (28g)	70-80	12-15	0.5
White Pasta (uncooked)	2 oz (56g)	200-210	42-43	2.0
Cereals	1 cup (30g)	110-130	24-30	1.0-3.0
Potato Chips (with vegetable oils)	1 ounce (28g, about 15 chips)	150-160	15-16	1.0
Fruit Juices	8 fl oz (240ml)	110-130	25-31	0.0

These foods are often high in added sugars and low in nutrients.

These are fine to have for a cheat meal, but they should not be included in your everyday diet.

Variety Of Foods Is Key To A Healthy Gut Microbiome

Should you stick to fewer foods to simplify your diet or should you include more variety?

Even though limiting the number of foods you eat can help with weight loss, for overall long-term health and wellness, variety is key.

When it comes to gut health, eating the same foods over and over again, can actually negatively impact your gut health.

This can reduce the diversity of beneficial bacteria in your microbiome, which may lead to imbalances and limits the nutrients your body receives.

Ultimately a diet with variety is recommended to promote a healthier, more diverse gut microbiome, and optimal long-term health.

If you’d like to get a customized food list, based on your unique gut microbiome from today’s video sponsor Viome, go to tryviome.com/livelean and use code: LIVELEAN110.

Question Of The Day

Let me know in the comments:

• What is your favorite healthy carbohydrate?
• How do you like to incorporate it into your meals?

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Thanks for watching and keep Living Lean.