The 10 best carbs to eat for weight loss (2024)

As a cereal grain, barley may have the ability to increase the levels of a hormone tied to satiety. A Swedish study discovered that boiled barley kernels can change bacteria in your gut, which in turn can boost your metabolism. Researchers also found that this fibre-rich starch was shown to "decrease hunger sensations". You can add this nut-like food to your diet by using it in baked goods and breakfast items, or tossing it in salads and soups.

Maple water does not sound like it would be carb-heavy, but the dose of sugar (which is also referred to as a simple or fast-acting carb) may make some assume that it is a "bad" beverage. But here's the sweet truth: "Although coconut water seems to get all the attention these days, maple water is some healthy competition," says the registered dietitian and Los Angeles-based entertainment nutritionist Shira Lenchewski. For starters, it has about half the sugar of coconut water and only 20 calories per eight-ounce serving. Lenchewski says, "Because it contains nutrients, such as manganese, iron, and calcium, maple water makes for an A+ option for replenishing fluids after a sweaty workout."

Swap your crisps for popcorn the next time you're peckish. In a study that compared the short-term satiety of these two popular snacks, food and health researchers from around the country found that most volunteers reportedly felt less hunger and more satisfaction after eating popcorn. If you're more satisfied, it is likely that you'll be eating less, ergo, taking in fewer calories.

Since this powerhouse grain contains nearly twice as much fibre as others, its nutrients get released much slower into the bloodstream, keeping sugar levels balanced and increasing your metabolism. Also, compared to other modified gluten-free foods, naturally gluten-free quinoa has been shown to aid in weight loss, since it produces lower free fatty acid levels, which are linked to insulin resistance.

Chickpeas should be toward the top of your snack list because they're full of fibre and protein. A 2014 study states that eating pulses — a specific family of legumes that includes chickpeas, beans, peas and lentils — can prevent overeating and help regulate weight. "Roast some soaked chickpeas at 375 degrees for 40 minutes, then add three tablespoons of oil and your favourite spices for a tastebud-customised, crunchy snack," says Lenchewski.

When you're craving carbs, this is what you should be eating to keep your appetite in check: it is made from whole-grain rye, is high in fibre, low in sodium, and totally fat-free. In fact, Swedish researchers discovered that whole-grain rye bread ranked number one among the various rye flours when it came to controlling blood sugars and regulating appetite. Experts at Penn State University recommend whole grain as a way to reduce belly fat. After putting 50 obese men and women on a lower-calorie diet for 12 weeks, the group that ate more whole grains showed a significant decrease in abdominal fat compared with those who were given processed grains.

Keep a couple of these orange root vegetables in your pantry for when you want to satisfy your carb craving and sweet tooth. A medium-sized sweet potato contains about 27 grams of carbs, but they've been shown to increase levels of adiponectin, a hormone that regulates blood sugar and helps to encourage a faster metabolism. They're also fat-free and have fewer calories and sodium than white potatoes.

It looks like Cheerios had it right the whole time. Whole-grain cereals are naturally low in fat and high in fibre and, according to researchers, can decease the size of your waistline. One study showed that men and women who consumed more whole-grain cereals had a much lower BMI and less abdominal fat. The lead researcher Nicola McKeown says, "This study takes the evidence a step further and shows that people who eat more whole-grain foods have lower abdominal fat."

While this dairy product may not seem like the typical carb, the naturally occurring milk sugars (aka simple carbs) may scare some people away, but they shouldn't. This creamy snack can help you shed those unwanted pounds. Research has found that consuming probiotic yogurt (along with a low-calorie diet) can reduce your BMI and body-fat percentage. Low-fat Greek yogurt provides a powerful combination of natural sugar and satiating fat, along with protein. Lenchewski says, "the healthy fats and protein can prevent blood sugar levels from dropping, which will help keep sugar cravings at bay."

Oatmeal has a reputation for being a warm comfort food, meaning that when you start dieting, it is the first to go. But Lenchewski is a huge advocate of it. She explains that its complex carbs not only fill you up, but they'll also make you less likely to go overboard at lunch (or approach the vending machine before noon). Make sure to steer clear of brands with added sweeteners and flavourings. Lenchewski recommends using cinnamon, almond butter, or a teaspoon of coconut sugar for extra flavour.