If you’ve included semaglutide weight loss medication in your 2025 weight loss plan, you’ve taken a huge step toward your health goals. Recent research reports that 81% of people taking the medication saw significant weight loss. Another study shows that, on average, participants lost about 15% of their body weight.
Whether you’re considering starting semaglutide in the new year or you’ve already taken the leap, you may be wondering about how your eating habits should change. The U.S. Food & Drug Administration (FDA) advises that semaglutide should be paired with a “reduced calorie diet,” and studies reveal that appetite and cravings may decrease.
While you’ll likely eat less while taking semaglutide for weight loss, it’s important to make every meal count. The good news? It doesn’t have to be complicated, and there’s no need to eliminate entire food groups (or swear off sandwiches).
Over the years, “carbohydrate” has become a four-letter word in the weight loss world. But there is a healthy way to consume them, and—similar to healthy fats—carbs are a key nutrient, meaning that our body needs them to function. Plus, according to the American Society for Nutrition, foods high in healthy carbs also tend to include fiber, which can aid in combating common semaglutide side effects, like GI issues and constipation.
In short, there’s no need to part ways with carbs—as long as you fill your plate with the right ones. Read our expert tips on incorporating carbs into your semaglutide diet plan.
Your guide to healthy carbs
While carbs are found in many of our favorite foods, from processed snacks and fast food to fruits and vegetables, some sources are healthier than others. Carbohydrates are a key source of energy, according to the Harvard T.H. Chan School of Public Health, and choosing high-quality carbs is more important than limiting the nutrient.
So, what makes a high-quality carb? Carbohydrates can be ranked according to how quickly their sugars are absorbed into your bloodstream. Simple carbs, says the American Heart Association, are absorbed quickly. Complex carbs are absorbed slowly over time, meaning that they’re more substantial and keep us full longer.
Simple carbs are the type of carbohydrate you’ve probably heard dieticians and experts warn against. Foods with a high concentration of simple carbs (like refined grains, white bread, soft drinks, and refined cereals) should be limited, as they can cause blood sugar spikes and don’t offer many health benefits.
By contrast, complex carbs are rich in minerals, vitamins, and fiber. These healthy carbs make an excellent source of energy and are an important part of a balanced diet. In fact, the Dietary Guidelines for Americans recommends adults get about 45–65% of their daily calories from carbohydrates.
So, which carbs are worthy of space on your plate? Here are a few recommendations, per Cleveland Clinic:
Whole grains: No need to swear off bread and pasta forever. Instead, look for whole-grain varieties. Brown or wild rice and quinoa are also excellent options.
Starchy vegetables: No need to shy away from squash—vegetables like butternut and spaghetti squash are great sources of healthy carbohydrates.
Beans and legumes: Try out lentils, black beans, or chickpeas (all of which make a delicious, hearty addition to your favorite salad).
Fruits and vegetables: Pick your favorites! Fruits and vegetables are packed with nutrients including complex carbs, so you can feel free to add them to your plate.
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How to incorporate healthy carbs on semaglutide
As noted above, the FDA recommends that those taking semaglutide eat a “reduced calorie diet.” But what exactly does that mean? The reality is that caloric needs vary by several factors, so a reduction in calories can look different from person to person.
However, the Mayo Clinic advises that those taking semaglutide should follow a healthy diet and aim to eat no less than 1,200 calories per day. Because semaglutide may reduce your appetite, it’s important to make sure every meal is dense in nutrients and offers your body the fuel it needs.
So, how many healthy carbs is enough? A good rule of thumb, as reported by Cleveland Clinic, is to fill a quarter of your plate with whole grains or starchy vegetables.
Keep in mind: Some people taking semaglutide report difficulty tolerating starchy foods. To minimize negative side effects, try to avoid them on the day of your semaglutide injection, as this is when side effects are most noticeable. When you do start incorporating healthy carbs, try starting with small portions to see how your digestive system reacts—you can always add more to your plate as you go.
Everyone has different tastes and preferences, so it’s important to find healthy carbs that fuel your body and make you feel your best. Taking semaglutide for weight loss doesn’t mean that you can’t find pleasure in food, so try to figure out which healthy carbohydrate sources you enjoy most.
Now that you’re all caught up on carbohydrates, you’re ready to design your healthy eating plan for the new year. If you think a weight loss medication like semaglutide may be right for you, chat with a ReflexMD Wellness Advisor or take our quick quiz to see if you qualify.