1. Oats
Oats are an incredible, high-fiber source of healthy carbs—plus, they're delicious and versatile. "Oats are an excellent source of whole grains and contain plenty of fiber and nutrients that make them a healthy meal or snack," Best raves. She points out that "the whole grains keep your blood sugar stabilized, preventing spikes and dips that are associated with increased weight gain."
Oatmeal makes a highly satiating breakfast (or meal at any time of day, for that matter) that can keep you full throughout the day. This can help keep cravings at bay and reduce the risk of overeating, which is one major culprit of weight gain. "Healthy oatmeal can be made either savory or sweet without excess calories and when accomplished oatmeal can be the perfect breakfast for weight loss," Best says. Just be sure to keep sugary ingredients to a minimum and choose healthy add-ins instead, such as nut butters, fruit, nuts and seeds.
2. Brown rice
Rice is another highly versatile carb that's likely a staple in your pantry. From stir fries and curries to tasty soups and protein bowls, this food works as a base for a range of recipes. And while it can be a great addition to a healthy diet when you eat the right kind of rice, it's important to choose nutritious options over processed white rice. Richards tells us that white rice "has gone through a level of processing which strips it of its bran and germ contents," removing virtually all of its nutritional value. "When white rice is consumed the body processes it more quickly, which leads to less satisfaction and the need to eat more or more frequently," she goes on. "This ultimately leads to overeating and weight gain."
Luckily, brown rice is a great replacement that can actually help you lose weight. "When we consume brown rice the body processes it more slowly because it is a complex carbohydrate," Richards says. "This allows for the consumer to experience greater satiety and receive more nutrients." Both of these factors make brown rice a great addition to a healthy, filling meal that can promote faster weight loss.
The bottom line
So, there you have it: You can enjoy carbs and lose weight! Of course, at the end of the day, the key to a healthy diet is moderation; even though these carbs are healthy, overindulging in them isn't a good way to go if you're looking to slim down. But when you pay attention to serving sizes and prioritize well-balanced meals, adding these foods to your plate is always a good idea.