The 10 best carbs for weight loss

THEY’RE not the diet demons they’ve been made out to be — these carbohydrates will both nourish and satiate.

If you fancy a snack, plain popcorn could be the way to go.

THEY’RE not the diet demons they’ve been made out to be — these carbohydrates will both nourish and satiate.

POPCORN

If you fancy a snack, plain popcorn could be the way to go. Scientists from the Rippe Lifestyle Institute in Florida say that as it is high in fibre and low in fat, plain popcorn makes an ideal snack as you can eat a whole lot more for the same kilojoule count as you would fatty nibbles such as potato chips. “Just make sure to buy corn kernels that can be popped in a dry frying pan with a lid, or popcorn machine,” Aloysa Hourigan, from Nutrition Australia, says.

Chick peas are a great addition to any salad.

CHICKPEAS

Tossing a handful of these pulses into salads or using them to pad out a meat dish can boost weight loss by keeping you feeling fuller for longer, say scientists from St Michael’s Hospital in Toronto. “Chickpeas are a good source of fibre and protein. They’re great for everyone, particularly vegetarians,” Hourigan says.

Quinoa with Brown Rice is a dream combination. Source: iStock / Getty Images

BROWN RICE

A South Korean study showed that swapping white rice for the brown type can help shift kilos. Women who replaced one meal a day with food containing a mix of brown and black rice lost more weight than those who dined on the white variety.

QUINOA

According to the Annals of Internal Medicine, eating 30g of fibre a day can help you lose weight. Just one cup of the grain quinoa boasts about 5g of fibre.

Rye crisp bread is a healthy snack.

RYE CRISP-BREAD

Want a simple, healthy breakfast to stop the midmorning munchies? Swedish scientists say brekkies featuring wholegrain rye bread helped people eat less and feel fuller for longer. Also try rye crispbread as a 3pm hunger-busting snack.

Who doesn’t love pasta?

WHOLE-WHEAT PASTA

There’s nothing easier for dinner than a bowl of pasta after a long day — just choose whole-wheat. Researchers at the University of Copenhagen found that overweight women who ate a calorie-controlled whole-wheat diet lost more weight than those who followed a meal plan containing refined carbs. “Whole-wheat pasta has a relatively low GI so it will satisfy you for longer,” Hourigan says.

Fresh peas are a sure way to smash hunger.

GREEN PEAS

Half a cup of peas provides 12 per cent of the recommended daily intake of zinc which can smash hunger by boosting levels of leptin, the “satiety hormone”, Dutch researchers say.

Barley can help to reduce hunger.

BARLEY

Adding barley to soups can reduce your appetite and the risk of diabetes thanks to the grain’s special mix of dietary fibres, according to a recent study from Lund University in Sweden.

Delicious and nutritious: Sweet potato.

SWEET POTATOES

Oregon State University says the manganese in this vegie helps enzymes to metabolise carbs

and cholesterol.

Oatmeal can give a feeling of fullness.

OATMEAL

US research shows this complex carb helps increase feelings of fullness. “Oats are a great balance of fibre, protein and phytonutrients for lasting energy,” nutritionist Bonnie Redman says.

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