The 10 best carbs for weight loss

Peas and popcorn will help curb hunger. Photos / Getty
Peas and popcorn will help curb hunger. Photos / Getty

You might have been surprised by the news that long-demonised carbohydrates may not be so bad for us after all, with new research claiming they are in fact the key to a long life.

Dubbed "the fountain of youth", a Sydney University group found a low protein, high carb diet "optimises later life health".

So if carbs aren't the diet demons we thought they were, what are some good options to build in to our diets?

According to The Daily Telegraph, these are the top 10 carbs that will nourish and satiate, making for filling alternatives that will aid weight loss efforts, rather than hinder them.

1. Popcorn

Fancy a snack? Instead of reaching for potato chips, you're far better off with a packet of plain popcorn.

According to scientists from Rippe Lifestyle Institute in Florida, popcorn is a high in fibre and low in fat, making it an ideal snack.

But rather than a butter lover's microwave bag, the healthy option is to buy corn kernels and pop them in a dry frying pan or popcorn machine.

2. Chickpeas

Adding a handful of chickpeas to a healthy meal can boost weight loss by making you feel fuller for longer.

Aloysa Hourigan, from Nutrition Australia, explains that chickpeas are a good source of fibre and protein. "They're great for everyone, particuarly vegetarians."

3. Brown rice

A South Korean study found swappping white rice for brown can help drop weight. The study found that women who opted for one meal a day containing brown and black rice lost more weight than those who stuck with white.

4. Quinoa

Eating 30g of fibre a day can assist with weight loss, according to research in the Annals of Internal Medicine. Because a cup of quinoa contains 5g of fibre, it makes it a great option to help reach this recommended intake.

5. Rye crisp breads

Swedish scientists say eating wholegrain rye breads in the morning can help you feel fuller for longer, stopping you eating more throughout the day.

6. Whole-wheat pasta

Overweight women who eat a calorie-controlled whole-wheat diet lose more weight than those on a refined carb meal plan, according to researchers at the University of Copenhagen.

Because whole-wheat pasta has a low GI, it will keep you satisfied for longer, explains Hourigan.

7. Green peas

Green peas are high in zinc, which works to curb hunger by boosting leptin levels, the "satiety hormone".

Just half a cup of green peas contains 12 per cent of the recommended daily intake of zinc.

8. Barley

The addition of barley to your diet will help reduce your appetite as well as your risk of developing diabetes.

9. Kumara

Research from Oregon State University found the manganese in this vegetable assists with metabolising carbs and controlling cholesterol.

10. Oats

If you're looking for a meal that makes you feel full, a bowl of porridge is a great option. The complex carb offers a good balance of protein, fibre and phytonutrients which help extend energy levels for longer.

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