The 9 Best Complex Carbs for Weight Loss


It has a light, mild flavor, making it ideal for people who dislike other "cardboard-y" whole grains.

Black Beans

Next time you bust out the slow cooker to make homemade beef chili, don't forget to add some black beans to the mix. 

Whole Grain Bread

Refined grains lack the bran and germ, which the Whole Grains Council says contain 25 percent of a grain's protein.


Start your day with a warm and comforting bowl of steel-cut oats. 

Whole-Wheat Pasta

Regular pasta is made with white wheat flour, which has been stripped of the grain's nutrient-dense bran and germ, 

which are brimming with fiber, protein, and vitamins and minerals. 

Green Peas

Those who consumed the legume-rich diet also saw improvements in their "bad" LDL cholesterol levels and systolic blood pressure. 

To reap the benefits at home, work lentils, chickpeas, peas and beans into your diet throughout the week.

Acorn Squash

Drizzle acorn squash with heart-healthy olive oil before baking for a wholesome dinner side that's sure to please. 

The orange-fleshed veggie is jam-packed with blood-sugar-regulating soluble fiber, diabetes-preventing magnesium.


Give regular ol' wheat a break from your weekly lunch rotation and switch it up with barley. 


Kamut, or Khorasan wheat, is an ancient grain that's brimming with nearly 10 grams of protein and about 7 grams of fiber per cooked cup.

Easy Mediterranean Diet Meal Plan for Beginners