When it comes to carbohydrates, many people think they should avoid them in order to lose weight. However, not all carbs are created equal. Starchy foods, in particular, have a bad reputation for causing weight gain.

But the truth is that certain starches can actually help you lose weight and improve your overall health. Here are some starches that don’t make you fat:.

1. Sweet potatoes

Sweet potatoes are a nutrient-dense starch that are rich in fiber, vitamins, and minerals. They have a lower glycemic index than white potatoes, which means they won’t spike your blood sugar levels like other starchy foods.

They are also a great source of antioxidants, which can help reduce inflammation in the body. You can bake, boil, or roast sweet potatoes for a healthy and delicious side dish.

2. Quinoa

Quinoa is a gluten-free whole grain that is packed with protein, fiber, and essential amino acids. This nutrient-dense starch will keep you feeling full and satisfied, making it a great choice for weight loss.

It can be used in a variety of dishes, from salads to breakfast bowls. Quinoa is also versatile and can be used in place of rice or pasta in many recipes.

3. Oats

Oats are a great source of soluble fiber, which has been shown to lower blood cholesterol levels and reduce the risk of heart disease. They also contain complex carbohydrates, which provide sustained energy throughout the day.

You can enjoy oats in many forms, from oatmeal to granola bars. Just be sure to choose the unprocessed, steel-cut or rolled oats, rather than the instant varieties that often contain added sugar and unhealthy fats.

4. Lentils

Lentils are a legume that are high in protein, fiber, and complex carbohydrates. They are also a good source of iron, which is essential for energy production and maintaining healthy blood cells.

Incorporating lentils into your diet can help you feel fuller for longer, which can aid in weight loss. They can be used in stews, salads, or made into veggie burgers.

5. Brown rice

Brown rice is a whole grain that is rich in fiber, vitamins, and minerals. It has a lower glycemic index than white rice, which means it won’t cause spikes in your blood sugar levels.

Brown rice is also a good source of magnesium, which can help improve brain function and reduce the risk of heart disease. You can use brown rice in stir-fries, casseroles, or as a base for grain bowls.

6. Chickpeas

Chickpeas are a legume that are packed with protein, fiber, and complex carbohydrates. They are also a good source of folate, which is important for cell growth and development.

You can use chickpeas in a variety of dishes, from hummus to salads and stews. They are a great addition to any plant-based diet.

7. Bulgur

Bulgur is a type of cracked wheat that is high in fiber, protein, and vitamins. It has a lower glycemic index than many other starchy foods, which means it will keep you feeling full and satisfied.

Bulgur is a great choice for salads, stews, and pilafs. It can also be used as a substitute for rice in many recipes.

8. Spelt

Spelt is an ancient grain that is high in protein, fiber, and essential micronutrients. It has a lower glycemic index than many other grains, which means it won’t spike your blood sugar levels.

It can be used in place of wheat flour in baked goods, and is also delicious in salads and stir-fries.

9. Amaranth

Amaranth is a gluten-free whole grain that is high in protein, fiber, and essential amino acids. It has a nutty flavor and a chewy texture, making it a great addition to salads, soups, and stir-fries.

Amaranth is also a good source of calcium, iron, and magnesium, which are essential for bone health and overall well-being.

10. Corn

Corn is a starchy vegetable that is rich in fiber, vitamins, and minerals. It has a lower glycemic index than many other starchy foods, which means it won’t spike your blood sugar levels.

Corn can be used in a variety of dishes, from salads to soups and casseroles. It is also a great source of antioxidants, which can help protect your cells from damage.