Java. Joe. Cuppa. Jitter juice.

Whatever you call it, there’s a good chance you may be one of the 66 percent of Americans who drink coffee.

With most coffee drinkers averaging about three cups a day, that adds up to more than 500 million cups of coffee every single day!

However, if you also happen to be one of the many individuals looking to limit your carbohydrate intake to help you meet your weight loss goals, you may be wondering if you can still keep drinking your precious cuppa joe when you’re trying to cut back on carbs.

Does Coffee Have Carbs?

How does coffee rank on the carb meter? Very, very low — if, that is, we’re talking about a cup of black coffee.

Of course this all changes the minute you start adding cream, sugar, whipped cream with sprinkles, and caramel drizzle.

How Many Carbs Are in Coffee?

Let’s start simple.

A 12-ounce cup of black coffee — the average small cup at most coffee shops — has less than one gram of carbohydrates.

Of course, if you’re using an extra large mug or regularly downing multiple cups, that number of carbs will edge slightly north.

Still, compared to other traditional breakfast foods, it’s negligible: A bagel clocks in at 55 grams, a small banana has 23 grams, and even an 8-ounce cup of orange juice has 27 grams of carbohydrates.

Fun fact: Caffeine doesn’t impact carb count so whether you drink regular or decaf, the carbohydrates in a cup of black coffee will be the same.

If you’re ordering something other than black coffee or espresso at your local coffee shop, there’s a good chance your carb consumption will be higher.

Black coffees, Americanos, and espressos all contain less than 1 gram of carbohydrates, but lattes, mochas, and cappuccinos all bump up that count.

Compare these tall (12-ounce) coffee drinks from Starbucks, all made standard with 2 percent milk:

Can You Drink Coffee On A Low-Carb Diet?

So can you enjoy coffee on a low-carb diet?

Yes, says Martha L. Lawder, M.S. R.D.N., a registered dietitian and coffee lover — especially if it’s black coffee, espresso, or an Americano.

If you’re in the habit of adding extras to your cup of joe, be mindful, says Lawder.

This is especially important when looking at creamers, which range from simple half-and-half to nut-based milk alternatives to highly flavored nondairy creamers — all with their own carb counts that can vary wildly.

When looking on the nutrition facts panel, don’t just focus on total calories, says Lawder, since this includes protein and fats as well.

“Under ‘Total Carbohydrate,’ look for ‘added sugar,’ because this lets you know if the carbohydrate comes from nutritious milk sugar or if it comes from non-nutritious added sugar,” Lawder explains.

The Best Coffee to Drink on a Low-Carb Diet

If you want to enjoy your coffee and you’re watching your carbs black coffee is your best bet, says Amanda A. Kostro Miller, R.D., a licensed dietitian nutritionist and member of the advisory board for Healing Daily.

“Keep in mind that creams, foam, milk, sugar, honey, syrup, juices, and other flavorings can all add carbohydrates,” Miller repeats.

She recommends these low-carb-friendly coffee options that are very low in carbohydrates:

• Unsweetened iced coffee, plain
• Nitro cold brew, plain
• Cold brew coffee, plain
• Espresso
• Blonde roast, plain

The Bottom Line

Coffee can definitely be a part of a low-carb diet. Just be careful about adding anything else into your cup besides the coffee.

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Carbs are not the enemy, even though people have painted them out to be. Whole, complex carbs like fruits, vegetables, legumes, and whole grains are excellent sources of fiber and many different vitamins and nutrients. Eating these types of carbs along with a healthy diet can help you manage your blood sugar, improve your gut microbiome, slow the aging process, and achieve your weight loss goals.

Not all carbs are the same, though. While complex carbs can provide plenty of health benefits, refined carbs are heavily processed and the foods they’re found in may contain added sugars. Larger amounts of these can contribute to certain health issues and have even been known to contribute to weight gain if consumed on a regular basis.

To learn more, we talked with a few dietitians about the worst types of carbs for weight loss. Read on, then check out 6 Best High-Protein Foods for Weight Loss.

Although they’re a breakfast staple for many, bagels are one of the worst carbs for weight loss. “White bagels are around the equivalent of eating 4-5 slices of bread and most people do not realize that,” says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim and member of our medical expert advisory board.

Bagels are hardly ever enjoyed plain, so adding certain toppings typical to a breakfast bagel can add in extra calories, too.

“These are often used as a breakfast meal with various toppings like cream cheese, peanut butter, and other high-calorie foods,” says Trista Best, MPH, RD, LD, a registered dietitian at Balance One Supplements.

Many brands are making breakfast cereals that are healthier than the typical choices, but it’s important to watch out for the extra sugary, heavily-processed breakfast cereals.

“People often associate cereal with health food, but sugary cereals often have as much or more added sugar than a cookie, and it’s easy to pour too much cereal into your breakfast bowl,” says Dr. Young.

Not only are they usually sugary and void of helpful nutrients, but eating certain cereals first thing in the morning may have some consequences. “The morning is the worst time to eat these because it leads to a quick spike in blood sugar,” says Morgyn Clair, MS, RDN, author at Fit Healthy Momma.

RELATED: The 4 Worst Breakfast Habits for Blood Sugar

When it comes to carbs that are the worst for weight loss, soda takes the cake.

“Soda and sugary drinks are some of the worst carb choices in my opinion because it provides virtually no other nutrients besides a high dose of sugar,” says Clair. “Further, there is no fiber no help slow the body’s absorption of the sugar, meaning it leads to a quick spike in blood sugar.”

One study published in the International Journal of Behavioral Nutrition and Physical Activity found that drinking soda led to increased weight gain regardless of the person’s physical fitness and activity levels.

RELATED: American Foods That Are Banned Abroad

A white bread like Wonder Bread might bring a lot of us back to our childhoods, but white bread is heavily processed, stripped of almost all of its nutrients, and can potentially contribute to weight gain if consumed on a regular basis.6254a4d1642c605c54bf1cab17d50f1e

According to a study from the British Journal of Nutrition, reducing your intake of white bread (not wheat bread) and sticking to a Mediterranean-type eating plan was associated with less weight gain and less abdominal fat.

When it comes to pasta, the culprit behind why this carb causes weight gain is more about portion than it is about the pasta inherently. “Pasta may cause weight gain when eaten in America but not in Europe because we tend to eat a big portion,” says Dr. Young. That being said, refined pasta is still one of the worst carbs for weight loss because it’s lacking digestion-slowing nutrients like fiber. “There is no fiber in refined pasta so we don’t feel full and will most likely keep eating,” says Dr. Young.

Thankfully, there are plenty of whole-grain pasta options or kinds of pasta made with alternative ingredients like chickpeas or lentils that provide more fiber and fewer refined carbs.

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If you’re trying to eliminate belly fat, carbs are probably one food you assume you need to cut out. But that’s only partly true.

“Carbs get a bad reputation because they’re associated with simple carbohydrates found in drinks, sweets, and other processed foods,” explains registered dietitian nutritionist Jonathan Valdez, RDN, owner of Genki Nutrition and a spokesperson for the New York State Academy of Nutrition and Dietetics. “When consumed in excess, they may cause cardiovascular disease, diabetes, stroke, heart disease, and more.”

While cutting out these kinds of carbs are important, other types of carbohydrates will be super helpful in helping you achieve your belly fat weight loss goals.

“Carbohydrates obtained from whole foods may be a part of a healthy and balanced diet,” according to Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist with The Vitamin Shoppe. “All carbs are not created equal. Some carbohydrates contain components that may support weight management and reduce body fat.”

The next time you’re at the grocery store, make sure to pick up the following carbs to help you get rid of that belly fat.

“This is my favorite. It’s not only cheap, but it has a combination of high fiber and high protein needed to feel full on lower calories,” says Valdez. “When it comes to belly fat, excess calories are the enemy.”6254a4d1642c605c54bf1cab17d50f1e

“Soluble fiber is found in plant foods and has a gel-like consistency that slows down digestion, improves satiety and aids in blood sugar management. These benefits may aid in fat loss,” says Michels. “One five-year-long study found that consuming 10 grams of soluble fiber per day reduced abdominal fat by 3.7%. Another study found that people who ate a 3/4 cup of beans daily weighed 6.6 pounds less than those who didn’t—despite bean eaters consuming, on average, 199 calories more per day.”

Foods included on this list include carrots, green beans, broccoli, navel oranges, avocados, grapefruit, strawberries, flax, and beans.

“In general, plain Greek Yogurt will be high in protein with 1 cup being around 20 grams of protein,” says Valdez. “When it comes to carbs, it will be close to yogurt and cow’s milk at about 10 grams of carbs. Overall, this high-protein powerhouse paired with fruits will be a delicious snack that will optimize your satiety with lower calories to keep your belly fat down.”

“Several probiotic strains (such as Bifidobacterium animalis, Bifidobacterium breve, Lactobacillus gasseri BNR17, Lactobacillus plantarum, Lactobacillus rhamnosus, Lactobacillus salivarius Ls-33) are linked to either lower body fat, belly fat, body weight, reduced waist, and hip circumference and/or decreased appetite,” says Michels.

These foods include kefir, kimchi, sauerkraut, and kombucha. She adds that you could also consider a probiotic supplement, like this one.

“Prebiotic fiber is defined as any fiber that feeds our good gut bacteria,” says Michels. “Prebiotic fibers produce small chain fatty acids that feed the gut flora. Not all plant food fiber provides this additional benefit. Prebiotic fiber provides digestive and blood sugar management support, which may aid in fat loss.”

These foods include leeks, bananas, Jerusalem artichokes, honey, onions, garlic, and chicory root.

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Carbs are not the enemy! It may not seem like it—especially with the rise of popular low-carb diets, like keto—but eating carbs is an important macronutrient in one’s overall diet and can help you lose weight. The key is to focus on complex carbohydrates that will make you feel full, instead of simple, refined carbs that will leave you feeling hungrier and hungrier. That’s why we put together a list of how to eat carbs and still lose weight.

With these eight strategies in mind, you’ll not only be able to not only maintain those weight loss goals, but you’ll also put together a few delicious meals along the way. Enjoy pizza? Pasta? A slice of toast in the morning? You can have all of these tasty items on a regular basis. It’s all about what you pair those carbs with and the types of grains you choose to consume.

So if you’re looking to eat carbs and still lose weight, we have answers for you right here. And for more healthy eating tips, be sure to check out our list of 21 Best Healthy Cooking Hacks of All Time.

What’s the more diet-friendly pizza: plain cheese or supreme? The answer may surprise you. Turns out adding protein to your pizza can actually support your weight loss goals. That’s because rounding out a starchy meal with protein can reduce its Glycemic Index (GI), a measure of how quickly blood glucose levels rise in response to food with a measure of one to 100. Studies suggest the lower the score, the better for weight loss.

Complex carbohydrates like whole grains tend to score lower on the scale. But you can further lower a high-carb meal’s glycemic load—and feel fuller—by adding protein, which slows down digestion, keeping blood sugar steady. A simple cheese pizza, for example, has a GI of 80, while a fully loaded Supreme pie scores a 36. Adding fat to a meal has the same GI lowering effect, but it also adds far more calories; moreover, a study in The Journal of Nutrition found protein to be 3 times more effective at reducing glucose response than fat. Enjoy your favorite pizza and pasta dishes with lean protein toppings—and stay lean and mean yourself.

Try it yourself with our 32 Best-Ever Healthy Pizza Recipes for Weight Loss.

Berry good news: Researchers say berries may slow the digestion and absorption of starch. A study in The Journal of Nutrition found eating 150 grams of strawberries (about a cup) with a 50-gram slice of white bread reduced the insulin response 36% more than the berry-less bread eaters. A mixture of strawberries, bilberries, cranberries, and black currants was even more effective, lowering the glycemic profile of the white bread by 38%. Study authors attribute the results to polyphenols in the berries, and it’s good news for you because research suggests a diet containing moderate amounts of low GI carbohydrates is particularly good for weight loss. So, who wants berries?

If you’re looking for even more healthy eating tips, be sure to sign up for our newsletter.

Washing down a high-carb meal with a soothing cup of green tea may be a good diet strategy, according to Penn State scientists. Their study, published in the journal Molecular Nutrition & Food Research, found an antioxidant in green tea called epigallocatechin-3-gallate (EGCG), when combined with carbohydrates, can help regulate hunger hormones and a healthy metabolism by lowering blood glucose. Mice fed EGCG and corn starch had a 50% greater reduction in blood sugar spikes compared to mice that were not fed the compound. The researchers say one and a half cups of green tea is enough to see the same benefits.

Is butter a carb? No, but we think Regina George would like this tip. Researchers say enjoying your carb-fest with a moderate amount of monounsaturated fat—like the kind you find in olive oil and avocados—can help increase satiety and reduce overall calorie intake. But not just any fat will do.

A study in the journal Nature compared the satiating effects of bread served with olive oil (a monounsaturated fat) and bread served with butter (a saturated fat). Restaurant patrons in the olive oil group ate 23% less bread than the butter group.

And another study published in Nutrition Journal found similar satiating effects from the heart-healthy fat; participants who ate half a fresh avocado with lunch reported a 40% decreased desire to eat for hours afterward.

You’ll slash carbohydrates from your diet by choosing a fresh apple over an apple muffin, but you won’t entirely erase the carb count. Believe it or not, all fruits and vegetables include some carbs. In fact, one apple has 34 grams of carbs—more than you’ll find in two slices of whole wheat bread! And because juicing removes the satiating fiber from whole fruits, a cup of fruit juice can do more harm than good.

Researchers at the Harvard School of Public Health found that people who consumed one or more servings of fruit juice each day increased their risk of developing type 2 diabetes by as much as 21%. And a second study in the journal Nature found liquid carbohydrates to be 17% less filling compared with solid carbohydrates. As a general rule: eat, don’t drink, your fruits.

Try it yourself with one of our 25 Delicious Apple Recipes.

The dietary boogeyman, nighttime carbs, has a frightening reputation among people trying to lose weight. But there’s actually a growing body of research to suggest breaking your “carb curfew” can actually help your diet goals.

One study in the journal Obesity put two groups of men on an identical weight loss diet. Half the group ate their carbs throughout the day; the other half ate the majority of the meal plan’s carbs in the evening. The result? The nighttime carb eaters lost 27% more body fat—and felt 13.7% fuller—than those on the standard diet. Moreover, inflammation markers in the nighttime group level decreased by 27.8% compared to only 5.8% in the standard dieters.

On the flip side, recent research has increased weight loss with linked low-carb, high-protein breakfasts. Consider swapping your morning bagel for an omelet and add a potato to your evening meal.

Strange but true: You can gain less weight from a serving of pasta simply by putting it in the fridge. The drop in temperature changes the nature of the noodles into something called “resistant starch,” meaning your body has to work harder to digest it. Cold pasta is closer in structure to natural resistant starches like lentils, peas, beans, and oatmeal, which pass through the small intestine intact, keeping you fuller, longer.

One study found that including resistant starch (brown beans) with an evening meal increased satiety hormones by 51% and suppressed hunger hormones by 15%, as compared to a meal that included a simple carbohydrate (white bread). You don’t have to resist carbs, just opt for the resistant ones! Especially The #1 Best Carb To Eat If You’re Trying to Lose Weight.

Breaking a sweat before you break-your-fast could get you into your skinny jeans faster. Why? According to some studies, exercising in a fasted state—in other words, before breakfast—can burn almost 20% more fat compared to exercising with fuel in the tank.

Why? Once you consume calories, insulin levels rise, which, according to researchers, can suppress fat metabolism by up to 22%. Have a bowl of cereal, a Gatorade, or even a small cafe au lait, and your workout goes towards burning off that glycogen. But with nothing in your tank, the burn comes primarily from body fat.

Just make sure to avoid these 15 Exercise Mistakes That Are Ruining Your Workout.

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Are you afraid of carbs? I have noticed that many of my clients are terrified of them! I’m not kidding. The myth of “evil carbs” is still alive and it’s frustrating! Carbs are a key macronutrient that is essential in a healthy diet. I wish my clients didn’t have to live in fear of delicious carb-containing foods. Here are 10 reasons why carbs are your friends!

1. Carbs are delicious!

Obviously! But there is more to it. We crave carbs because our bodies need them for energy! There is a reason why we crave carbs when we are hungry: it’s because our body is telling us it wants easily accessible fuel. Complex carbs are a great source of fuel for our body. But when we restrict ourselves of this fuel, we start craving more processed foods! Easiest way to prevent sugar cravings – get in those good carbs!

2. Carbs help control blood sugar!

Talking about sugar, whole grains actually help control blood sugar! Eating whole grains reduces your risk of type 2 diabetes. They are rich in fiber which helps energy to be released into the bloodstream slowly throughout the day. This is exactly what we need for sustained energy levels and steady blood sugar.

3. Carbs make your belly happy

Because they are rich in fiber, they will get things going. One study showed that people who eat more whole grains have better digestive health and because of that they are less likely to be overweight!

4. Carbs do not make you fat!

As easy as it would be, there actually isn’t a single nutrient to blame for weight gain. Carbs are part of a healthy diet and, as mentioned before, an essential source of energy! Overeating, a poor diet and lack of exercise might make you gain a few pounds. But don’t blame it on the carbs! Studies show that consumption of whole grains is associated with LOWER overall weight.

5. Not all carbs are the same

People often put all carbs in one pot – they think that white bread and a bowl of brown rice are both ‘bad’. Do you see how this is ridiculous? A slice of white bread has close to zero nutritional value and won’t make you feel satisfied for very long (though it still won’t make you gain 10 pounds overnight). A bowl of brown rice is rich in fiber, magnesium, selenium, niacin and vitamin B6. 

6. Carbs are everywhere

Talking about comparisons, there are plenty of healthy foods that are full of carbs! Foods rich in carbs include vegetables, fruits, dairy (lactose=sugar), legumes and pulses. Almost all of these are important in a balanced diet. 

7. Eating carbs can lower your risk of heart disease!

There is evidence that higher whole grain intake lowers LDL cholesterol, which you should strive to keep low if you want to keep your heart healthy! 

8. Eating more carbs will help you stay active

Evidence suggests that caloric restriction results in lower physical activity levels. This means that by restricting your best source of energy (complex carbs!), you might be feeling tired and fatigued. How are you going to go for a run if you struggle to get out of bed?

9. Carbs make life better

Because you will be happier. But also because they can actually make your life span longer! Because of all the health benefits of whole-grain intake, people who consume plenty of healthy carbs tend to live longer, healthier lives. That’s because their risk for obesity and many chronic diseases is lower. Plus you have the energy to be active, and you are getting all the nutrients your body needs.

10. Restriction is not healthy

Most of my clients who avoid carbs do so because they think it will make them healthier (or thinner). A healthy diet is about eating all foods, enjoying your favorite dishes and feeling comfortable. Any food can be part of a healthy diet. Feelings of guilt are what will make you unhealthy!

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