6 Carbs to Eat to Help You Lose Weight

There are good-for-you carbohydrates—found in fruits, vegetables, dairy and whole grains—that your brain and body need. Then there are the less healthy carbs—the ones in doughnuts, white bread, soda and other sugary, processed foods. Over time, filling up on refined carbohydrates can raise your risk of heart disease and diabetes, not to mention eating too many can crowd out the better-for-you choices and may lead to weight gain.

So here’s a winning strategy. Replace some of those refined grains with whole grains, and you’ll boost your heart health and lower your risk of diabetes. And because whole grains are typically rich in filling fiber, they can help you lose weight. Whole grains, compared to refined grains, have been shown to reduce hunger and increase fullness and satiety, according to a 2021 systematic review and meta-analysis published in Advances in Nutrition.

Here are six healthy, whole-grain carbs (plus tasty recipes and helpful cooking tips) worth adding to your meals.

1. Quinoa

Pictured Recipe: Quinoa Power Salad

Consider it amped-up couscous with a fiber flair. A 1/2-cup serving of this delicately flavored whole grain provides 2 grams of fiber and 4 grams of protein, which can help you feel full longer.

To cook: Bring 2 cups water or broth to a boil in a medium saucepan; add 1 cup quinoa. Reduce heat to a simmer, cover and cook until the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Note: Rinsing the grains first removes any residue of saponin, quinoa’s naturally bitter protective coating. Try toasting quinoa before cooking to enhance its flavor.

Recipes to Try: Healthy Quinoa Recipes

2. Black Rice

Pictured Recipe: Spicy Broccoli & Bell Pepper Stir-Fry with Peanuts

Both black and brown rice are similar in nutrient value and contain more fiber than you’ll find in white rice. Black rice—an ancient grain sometimes called “forbidden” rice—is higher in vitamin E and anthocyanins—powerful antioxidants that can help reduce inflammation.

To cook: Combine 1 cup rice and 2 cups water in a medium saucepan; bring to a boil. Reduce heat to low and cook, covered, until all the water is absorbed, about 30 minutes. Let stand for 5 to 10 minutes, then fluff with a fork.

3. Barley

Pictured Recipe: Bean & Barley Soup

Barley is typically available as “hulled,” where only the hull is removed, “pearled,” which means the hull and bran are removed and “quick,” which is pearled barley that has been parboiled for faster cooking time. All are a source of heart-healthy fiber, and adding more fiber-rich grains can help you lose weight.

To cook: For hulled barley: Combine 1 cup barley and 3 cups water or broth in a medium saucepan; bring to a boil. Reduce heat to a simmer; cook, covered, until tender and most of the liquid has been absorbed, 40 to 50 minutes. Let stand for 5 minutes.

For pearl barley: Combine 1 cup barley and 2 1/2 cups water or broth in a medium saucepan; bring to a boil. Reduce heat to a simmer; cook, covered, until tender and most of the liquid has been absorbed, 40 to 50 minutes. Let stand for 5 minutes.

For quick-cooking barley: Bring 1 3/4 cups water or broth to a boil in a medium saucepan; add 1 cup barley. Reduce heat to a simmer; cook, covered, until tender, 10 to 12 minutes.

4. Oatmeal

Pictured Recipe: Chai-Spiced Oatmeal

Eating oatmeal regularly not only lowers your risk of high blood pressure, heart disease and colon cancer, but its high fiber also helps keep you feeling full and satisfied. Oat consumption has been found to have a positive effect on appetite hormones and the fiber in oats, called beta-glucan, is beneficial for weight management, according to a 2023 review study published in Current Nutrition Reports.

To cook: Bring 1 cup water to a boil in a medium saucepan; add a pinch of salt. Add 1/2 cup old-fashioned or “rolled” oats. Reduce heat to medium and cook, stirring occasionally, for 5 minutes. Remove from heat. Let stand, covered, for 2 to 3 minutes.

5. Popcorn

Pictured Recipe: Lemon-Parm Popcorn

You can get one of your daily servings of whole grains with 3 cups of popcorn (what you get by popping 1 heaping tablespoon of kernels). Popcorn is also low in calories—only 100 calories for 3 cups—so it’s a great snack for weight loss.

To cook: Toss 1 heaping tablespoon of popcorn kernels into an air popper.

6. Farro

Pictured Recipe: Farro & Vegetable Bowls with Lemon-Shallot Herb Sauce

Known for its nutty flavor and chewy texture, this ancient wheat grain is packed with protein, and has more fiber than many other whole grains. Farro is most often available semi-pearled, with part of the bran removed. Whole farro has more nutrients, but you’ll need to soak it overnight and cook it longer.

To cook: Combine 3 cups water or broth and 1 cup farro in a medium saucepan; bring to a boil. Stir, reduce heat to a simmer and cook, uncovered, until the farro is tender, 15 to 25 minutes. Drain.