Don't Fear Carbs! 4 Dietitians Agree That These 8 Grains Can Help You Lose Weight

Updated on 2/19/2019 at 12:40 PM

POPSUGAR Photography | Jenny Sugar

With low-carb and keto diets becoming so popular for weight loss, many people are worried about eating whole grains for fear of gaining weight. But whole grains can actually help you lose weight.

Registered dietitian nutritionist and NASM-certified personal trainer Whitney English Tabaie, MS, RDN, recommends her clients eat whole grains because "studies have shown that diets rich in whole grains help support weight loss and reduce inflammation," she told POPSUGAR. "They provide a hefty dose of plant protein and fiber, which aids in satiety and helps balance blood sugar levels so you stay fuller longer!"

The fiber in whole grains helps us feel more satisfied in between meals, which helps us snack less and consume fewer calories. Registered dietitian nutritionist Georgia Rounder, CDN, added that eating enough fiber promotes a healthy digestive system. The protein in whole grains is also "a key nutrient for building muscle in the body," she said. Building more muscle can promote weight loss, with muscle tissue burning more total calories than fat tissue, she said.

Aside from offering fiber and protein, whole grains, as opposed to refined grains such as enriched flour, are also higher in minerals, B vitamins, and iron when consumed in their whole, unprocessed form. So aim to include a variety of whole grains in your diet, especially the following eight.

Oats

Oats are one of the most popular whole grains, and for good reason. Registered dietitian Jackie Ballou Erdos, MS, CDN, owner of Balancing Act Nutrition, is a huge fan, but she recommends steel-cut oats. "Since these oats are less processed than rolled oats, they are digested more slowly and contribute to less spikes in blood sugar, which helps to maintain energy levels and keep you feeling full longer," she said.

Registered dietitian Stephanie Ferrari, MS, recommends oatmeal for breakfast because it's high in fiber and can be paired with other satisfying foods like nuts, seeds, and fruit. She shared a genius hack to increase the protein in your bowl: soak or cook your oats with milk (or soy milk). "This power breakfast is a great way to start your day and will help you stay satisfied until lunch so that you don't overeat," she told POPSUGAR. "It's a great food for weight loss for that reason."

Serving size: 1/2 cup dry steel-cut oats
Calories: 170
Carbs: 31 grams
Fiber: 4 grams
Protein: 4 grams

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Quinoa

Stephanie says that quinoa is her all-time favorite (even though it's actually a seed, not a grain). Dietitians Whitney and Georgia are fans of quinoa, too, because it's gluten-free and high in protein — it has about twice as much as brown rice. It's also one of the only plant-based foods with all nine essential amino acids.

Quinoa is incredibly versatile and can be eaten warm or cold, sweet or savory. You can even use it to make pancakes or grind it into flour to make these ginger molasses cookies. "It leaves you feeling more satisfied than other grains because of the fiber and protein content, so it's a good food for weight loss," Stephanie said.

Serving size: 1/4 cup dry quinoa
Calories: 170
Carbs: 32 grams
Fiber: 5 grams
Protein: 6 grams

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Wheat Berries

If you've never eaten or cooked wheat berries, Stephanie and Whitney think they're a great choice for weight loss. This grain has an amazingly chewy texture, it's high in fiber, and it's bulky, which helps you stay satisfied longer.

"A great way to incorporate wheat berries into your diet is to combine them with your favorite vegetables and make a big wheat berry salad that you can eat for lunch throughout the week," Stephanie suggested.

Serving size: 1/4 cup dry wheat berries
Calories: 150
Carbs: 32 grams
Fiber: 6 grams
Protein: 6 grams

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Farro

Packed with fiber and protein, dietitians Whitney and Georgia recommend eating farro as part of a balanced diet to help with weight loss. It actually has more protein and calcium than quinoa and oats. It's similar to rice in that it has a soft, tender texture, so it tastes perfect paired with curries, beans, and roasted veggies.

Serving size: 1/4 cup dry farro
Calories: 200
Carbs: 37 grams
Fiber: 7 grams
Protein: 7 grams

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Barley

Barley is another good-for-you whole grain that registered dietitian Jackie loves. It's easy to find and easy to cook, and it has a pleasing chewy texture that can be used for sweet or savory recipes. Barley isn't gluten-free, but it's super high in fiber, so it'll keep you full for hours and keep you regular, which prevents belly bloat.

Serving size: 1/4 cup dry pearl barley
Calories: 180
Carbs: 39 grams
Fiber: 8 grams
Protein: 5 grams

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Freekeh

It's not the most well-known grain, but freekeh should be! It's high in fiber and protein, which Georgia says are both important when it comes to satisfying hunger and keeping you full. Use freekeh in any recipes you'd use other cooked grains in.

Serving size: 1/4 cup dry
Calories: 170
Carbs: 33 grams
Fiber: 8 grams
Protein: 7 grams

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Buckwheat

Buckwheat is another gluten-free whole grain that's a great source of protein. You can cook up buckwheat groats (hulled seeds of the buckwheat plant) to use in salads, soups, and stir-fry, buy buckwheat noodles, or use buckwheat flour in baking. "I love making pancakes with buckwheat flour and topping with peanut or almond butter and a bit of maple syrup," Jackie said. Buckwheat flour is "a great source of soluble fiber, great for digestion, and helping to maintain blood sugar levels," she said.

Serving size: 1/4 cup dry buckwheat groats
Calories: 160
Carbs: 32 grams
Fiber: 1 grams
Protein: 6 grams

Serving size: 1/4 cup buckwheat flour
Calories: 100
Carbs: 21 grams
Fiber: 4 grams
Protein: 4 grams

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Spelt

Spelt is an easily digestible primitive relative of modern-day wheat, so it's not gluten-free, but it's high in soluble fiber and protein. You can eat it in its whole form, as spelt berries, or, as Jackie suggests, using spelt flour. She uses it to bake muffins, quick breads, and scones "to add more nutrition than if you use wheat flour alone."

Serving size: 1/4 cup dry spelt berries
Calories: 180
Carbs: 38 grams
Fiber: 5 grams
Protein: 7 grams

Serving size: 1/4 cup spelt flour
Calories: 120
Carbs: 22 grams
Fiber: 4 grams
Protein: 4 grams

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