When trying to lose weight, carbohydrates often get a bad reputation. However, not all carbs are created equal and some can actually support healthy weight loss. The key is to choose complex carbs that are high in fiber and low in sugar.

Here are the 10 best carb foods for weight loss.

1. Oatmeal

Oatmeal is a filling and satisfying breakfast option that will keep you full until lunch. It is high in fiber and low in sugar, which makes it the perfect complex carb for weight loss.

Oatmeal is also versatile and can be paired with a variety of toppings such as fruit, nuts, or almond butter.

2. Brown Rice

Brown rice is a great source of complex carbohydrates, which provide long-lasting energy and keep you feeling full. Unlike white rice, brown rice is high in fiber and other essential nutrients such as manganese and selenium.

Brown rice can also be used as a base for stir-fries or combined with vegetables for a hearty salad.

3. Quinoa

Quinoa is a complete protein that is also high in complex carbohydrates, which makes it an ideal food for weight loss. It is also high in fiber, which helps to regulate blood sugar levels and keep you feeling full.

Quinoa can be used as a substitute for rice in dishes such as stir-fries or as a base for salads.

4. Sweet Potatoes

Sweet potatoes are a great source of complex carbs and are also high in vitamins A and C. They are also low on the glycemic index, which means they won’t cause a spike in blood sugar levels.

Sweet potatoes can be roasted, mashed or used as a base for soups and stews.

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5. Chickpeas

Chickpeas are a great source of complex carbs, protein, and fiber, making them an ideal food for weight loss. They can be used in salads, stews, or made into hummus. Chickpeas are also easy to snack on and can be roasted for a crunchy snack.

6. Lentils

Lentils are a great source of complex carbs, protein, and fiber. They are also a low-fat food, making them ideal for weight loss. Lentils can be used in soups, stews, or as a base for salads. They can also be used to make meat-free burgers or meatballs.

7. Fruits

Fruits are an excellent source of complex carbs and are also high in water and fiber, which makes them great for weight loss.

Fruits such as apples, berries, and citrus fruits are low in sugar and high in nutrients, making them an ideal snack or dessert option for those trying to lose weight.

8. Whole Grain Bread

Whole grain bread is a great source of complex carbs and fiber, which makes it an ideal food for weight loss. Whole grain bread is also low in sugar and high in nutrients, making it a healthier alternative to white bread.

Whole grain bread can be used in sandwiches or as a base for toast with toppings such as avocado or almond butter.

9. Beans

Beans are a great source of complex carbohydrates, fiber, and protein, which makes them an ideal food for weight loss. They can be used in soups, stews, or as a base for salads. Beans can also be used to make meat-free burgers or meatballs.

10. Whole Grain Pasta

Whole grain pasta is a great source of complex carbs and fiber, which makes it an ideal food for weight loss. Whole grain pasta is also low in sugar and high in nutrients, making it a healthier alternative to white pasta.

Whole grain pasta can be used in a variety of dishes such as pasta salads, stir-fries, or as a base for tomato sauce-based dishes.