List Of Complex Carbs For Weight Loss

Medically reviewed by G. Liakeas, MD FACT CHECKED

Maintaining a healthy body in today’s fast-moving life has become quite a task. While managing or losing weight might seem difficult, it can be as simple as eating carbs.

Depending upon their complexity of structure carbohydrates are classified into simple carbohydrates, complex Carbohydrates, and dietary fiber. 

Simple carbs, as the name suggests, are simply digested by the body. They may act as an instant source of energy for the body and are required by the brain in large quantities. 

These may occur naturally in fruits, milk, and vegetables but are also a huge part of processed food especially juices and sweet treats.

Complex carbs are complex in structure and hence, take a longer time to get digested by the body. These are found in plant parts such as stems and roots. 

These are most commonly found in whole grains as well such as bread, oats, and brown rice. They may contain more nutrients as compared to simple carbs and that makes them more filling.

Dietary fiber is known as an indigestible long chain of sugar molecules that is said to be present in complex carb foods like veggies, fruits, grains, lentils, and chickpeas. 

Thus, to help you decide on which type of complex carbs you could add to your diet and which may help you lose weight-

list of complex carbs for weight loss

Whole Grain

Whole grains could be considered an excellent source of complex carbohydrates. They are packed with more nutrients such as magnesium and potassium, and they have a very good amount of dietary fiber in them. 

This makes them more filling and this property can be used to limit the appetite. The whole grains include barley, millet, brown rice, rye, sorghum, and oats.

Moreover, consuming fiber-rich foods may also help in easing your digestion and may provide some relief in bower issues as they are regarded as one of the best home remedies for constipation

You can replace your regular white rice with brown rice instead of simply quitting eating rice. Along with these, a wide range of whole wheat bread and whole grain pasta are available as well to aid the process of weight loss.

It is also known to reduce the levels of bad cholesterol in the blood which is the main reason behind obesity and increased belly fat.


Legumes and beans are the most commonly eaten source of fiber around the world. Many scientific studies have backed this that legumes such as hummus and chickpeas can reduce blood sugar levels post-meals and decrease unusual snack craving that leads to over-eating.

High fiber diet and weight loss are closely related to each other. Eating enough fiber can increase feelings of fullness, which may encourage a restriction in calorie consumption and, ultimately, may result in potential weight loss. 

They are rich in many nutrients. Lentils are iron-rich, chickpeas contain a great amount of fiber, Peas are rich in Vitamin K, and black beans are full of zinc and folate.

They are also one of the best protein sources for vegans and can be easily incorporated into the diet in the form of salads, soups, or any other recipeMoreover, chickpeas, dry peas, lentils, etc could keep the gut clean as they are known to increase the growth of gut-friendly bacteria.

Fiber-Rich Vegetables

Eating leafy greens like kale and spinach may help in improving cardiovascular health, and managing weight issues, and may also support optimum brain health.

Along with this, ginger, a root vegetable, may also help in weight loss by decreasing the absorption of fat in the gut and also promoting healthy blood sugar levels. 

Ginger could help in treating inflammation and pain and this mighty ingredient is also known for being the best blood purifier food. You may add ginger tea to your routine which may help in improving your overall health, 

Other root vegetables such as sweet potatoes, artichokes, onions, and parsnips could also be considered for weight loss. They soak up all the essential nutrients from the soil such as magnesium, potassium, Vitamin A, Vitamin C, and Vitamin E.


Fruits contain large amounts of naturally occurring carbohydrates called Fructose. While this might sound intimidating to many, the sugar present in fruits does not cause any harm to the body because of the presence of fiber. Fruit skins are a great source of both insoluble and soluble fiber. 

They help in lowering cholesterol, keeping the stomach full for longer durations as well clear the gut from time to time. 

Along with this, fruits are rich in multi-minerals and play an important role in keeping the body healthy and disease free. Some of the fruits that are rich in fiber are bananas, apples, oranges, kiwis, citrus fruits, and berries.


Oats are whole grains that people enjoy eating for breakfast. But it is considered to be far superior to the other members of the whole grain family, all thanks to the great taste and amazing recipes it can be used in.

They are said to be full of antioxidants and polyphenols like avenanthramides, which may support the production of nitric oxide and help in keeping the heart healthy. 

In addition, beta-glucan could help you feel full and may limit calorie intake, Thus, oatmeal and weight loss go hand in hand with keeping stay in your calorie goals. 

 Due to its versatile nature, it could make weight loss seem like an easy task. It could be added to your acai bowls or added to milk to cook porridge and served with all kinds of nuts. It is rich in folate, iron, zinc, vitamin E, and sulfur-containing amino acids.


It is a much-loved food by vegans, who use it as a source of protein. Quinoa is known to increase the metabolic rate of the body and this has proven beneficial in reducing belly fat. 

You can easily replace your regular breakfast cereal with Quinoa and pair it up with granola and nuts.

Quinoa is packed with fiber, essential nutrients as well as a good amount of dietary protein and it provides you with all the essential amino acids as well.

Acorn Squash

Acorn squash is a bright orange-fleshed vegetable that is an excellent source of complex carbohydrates, proteins, and dietary fiber. As the name indicates, it is acorn-like in shape. 

It is full of fiber that is necessary for blood sugar regulation and may constitute your 30% daily vitamin C need. A study even claims that it may enhance the effect of fat-burning exercise.

This squash is very lightweight and can be used as a weight-loss-friendly desert. You can simply bake a slice of acorn squash and drizzle it with honey or maple syrup.


Khorasan or Kamut is an interesting ancient cereal that is crunchy and rough in texture. It is a great alternative to regular cereal as it contains nearly half the amount of carbs and is rich in proteins. 

Khorasan is said to be rich in zinc, folate, magnesium, iron, and niacin. It is also rich in fiber and promotes good gut health. Moreover, it is also beneficial in treating type 2 diabetes patients and may likewise help in reducing LDL cholesterol levels.

Sweet Potato

Sweet potato is a root tuber, unlike potatoes that stem. They are full of fiber, and many nutrients such as zinc and magnesium, and they contain a good amount of plant protein. 

They can help in weight management by providing you with enough protein to form lean muscle mass and not fat. Sweet potato is a rich source of complex carbs and may help replenish lost energy while working out and is known as of the best post-workout foods you could enjoy guilt-free. 

The best thing about eating sweet potatoes is that they have a type of indigestible starch that does not add to your blood glucose levels.


Farro is a nutty grain that is similar to quinoa and brown rice but has slightly bigger grains. It has fewer calories and is rich in fiber and proteins. 

The fiber content may reduce the risk of type-2 diabetes and may also help in managing cardiovascular diseases such as stroke, heart attack, and chronic heart disease.

But since it is a type of wheat, it is not gluten-free. So, if you have Celiac disease or any other gluten-related allergies, you should avoid this grain and try out other gluten-free options.


Weight loss is a great journey to take, only if taken with caution and carefulness. A ‘No Carb diet’ can sound appealing but it has a lot of negative side effects. So, it’s always better to eat in healthy portions and replace simple carbs with complex carbs. 

Along with that, a good complex carbohydrate-rich diet can help maintain blood pressure, reduce blood cholesterol and blood glucose levels, and increase the metabolic rate of the body which in turn targets fat reserves, reduces cravings, and ultimately causes weight loss.

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