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What grains and starches should I eat if I want to lose weight?

Manuel Villacorta
Nutrition & Dietetics
Grains and starches (G&S) are carbohydrates, which include pastas, breads, rice, cereals, and beans. This group also includes starchy vegetables, like potatoes, peas, corn, sweet potatoes, and yams. When it comes to grains, variation is the key if you want to lose weight. Mix it up and try less-common options like faro and quinoa. Quinoa is relatively new to the United States, but it's been a staple of the Peruvian diet for more than five thousand years. Because of its energy-boosting, high-protein quotient, it was treated like gold by the Incas, who traded it as one of their most precious commodities. Some of the best grains and starches include:
  • Brown rice
  • Farro
  • Quinoa
  • Steel cut oats
  • Sweet potatoes
I recommend that you consume a variety of G&S throughout the week to optimize your nutritional intake, so mix up your diet with wheat, quinoa, brown rice, and more. For example, if you have cereal for breakfast, maybe add quinoa or beans at lunch and sweet potatoes at dinner.
Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep Weight Off for Good

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Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep Weight Off for Good

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.