If you\u2019ve included a prescription GLP-1 weight loss medication in your 2026 weight loss plan, you\u2019ve taken a huge step toward your health goals.<\/p>\n\n\n\n
Whether you\u2019re considering starting GLP-1 in 2026 or you\u2019ve already taken the leap, you may be wondering about how your eating habits should change. The U.S. Food & Drug Administration (FDA)<\/a> advises that GLP-1 should be paired with a \u201creduced calorie diet,\u201d and studies<\/a> reveal that appetite and cravings may decrease.<\/p>\n\n\n\n While you\u2019ll likely eat less while taking GLP-1 for weight loss, it\u2019s important to make every meal count. The good news? It doesn\u2019t have to be complicated, and there\u2019s no need to eliminate entire food groups (or swear off sandwiches).<\/p>\n\n\n\n Over the years, \u201ccarbohydrate\u201d has become a four-letter word in the weight loss world. But there is a healthy way to consume them, and\u2014similar to healthy fats\u2014carbs are a key nutrient<\/a>, meaning that our body needs them to function. Plus, according to the American Society for Nutrition<\/a>, foods high in healthy carbs also tend to include fiber, which can aid in combating common GLP-1 side effects, like GI issues and constipation.<\/p>\n\n\n\n In short, there\u2019s no need to part ways with carbs\u2014as long as you fill your plate with the right ones. Read our expert tips on incorporating carbs into your GLP-1 diet plan.<\/p>\n\n\n\n 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<\/a>, and choosing high-quality carbs is more important than limiting the nutrient.<\/p>\n\n\n\n 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<\/a>, are absorbed quickly. Complex carbs are absorbed slowly over time, meaning that they\u2019re more substantial and keep us full longer.<\/p>\n\n\n\n Simple carbs are the type of carbohydrate you\u2019ve 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\u2019t offer many health benefits.<\/p>\n\n\n\n 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<\/a> recommends adults get about 45\u201365% of their daily calories from carbohydrates.<\/p>\n\n\n\n So, which carbs are worthy of space on your plate? Here are a few recommendations, per Cleveland Clinic<\/a>:<\/p>\n\n\n\n Whole grains:<\/strong> 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.<\/p>\n\n\n\n Starchy vegetables:<\/strong> No need to shy away from squash\u2014vegetables like butternut and spaghetti squash are great sources of healthy carbohydrates.<\/p>\n\n\n\n Beans and legumes:<\/strong> Try out lentils, black beans, or chickpeas (all of which make a delicious, hearty addition to your favorite salad).<\/p>\n\n\n\n Fruits and vegetables:<\/strong> Pick your favorites! Fruits and vegetables are packed with nutrients including complex carbs, so you can feel free to add them to your plate.<\/p>\n\n\nYour guide to healthy carbs<\/h2>\n\n\n\n