1. Popcorn
Your favorite movie theater snack can actually be a great source of carbs to enjoy during a weight loss journey!
"Popcorn is a low-calorie, high-fiber whole grain that can help support weight loss for women," explains Zenker.
"Popcorn's low energy density (high volume for low calories) means that people can eat larger portions without excessive caloric intake," she continues. "The physical volume of popcorn creates more visual and stomach fullness, which has been shown to enhance satiety, even independently of calorie content. The fiber in popcorn helps slow the absorption of its carbohydrates into the blood. This is particularly important for women over 40, as insulin sensitivity tends to weaken during peri-and post-menopause."
2. Chickpeas
Chickpeas may not be the first thing that comes to mind when you think of 'carbs,' but these powerful legumes are not only a super beneficial source of carbohydrates, but also pack in protein and more.
"Packed with fiber and plant protein, legumes stabilize blood sugar and keep you full longer, making it less likely you'll overeat later," explains Schultz. "Legumes are also a huge energy source."
With chickpeas, you can mash them up to include them in various baked recipes, salads, and more, or use them as a base for a delicious and high-volume bean salad that would be an excellent weight loss meal to keep in your fridge whenever you're feeling hungry.
3. Barley
Many healthy grains are healthy and energy-boosting sources of carbs, but one that tends to be underrated in the health community is barley. Just as filling and bulky as rice, barley is a fun and tasty alternative that can be used in all sorts of recipes, from side dishes to salads to soups. Schultz says that "barley is one of the highest-fiber grains, with a prebiotic effect that feeds healthy gut bacteria."
"Many women overlook it, but barley helps with fullness, digestive health, and hormone balance," she adds.
For a filling meal or side, Schultz suggests making a barley salad with cucumbers, tomatoes, and lemon-olive oil dressing.
4. Fruit
Some people tend to forget that fruit, with its natural sugars, is a source of carbohydrates. Before you panic about the sugar part, it's important to note that a healthy source of carbs, like fruit, is.
"Studies have found that women who eat more fruit are more likely to achieve successful weight loss," says Zenker.
"Higher consumption of fruit has been linked to reduced weight, BMI, waist circumference, and body fat," she continues. "Higher fruit intake is also linked to reduced menopause symptoms, which could in turn help promote healthy weight loss habits. On average, fruit intakes aren't meeting the recommended guidelines. Fruits are nutrient-dense sources of vitamins, minerals, and antioxidants. Fruits are generally low in calories for their volume due to their water and fiber content, which can make it easier to maintain a calorie deficit for weight loss."
5. Sweet Potatoes
Potatoes tend to be vilified by some weight loss enthusiasts, as they may be high in carbs, but they can be great for weight loss when balanced with fruits, vegetables, and protein. Sweet potatoes are especially beneficial due to their extra nutrients. Schultz says that sweet potatoes, which are high in beta-carotene, "help regulate blood pressure and provide steady energy without the crash of refined carbs."
Another one of the exciting parts about sweet potatoes is that they work in both sweet and savory dishes. You can make a little sweet potato casserole with a bit of maple syrup and cinnamon, or go savory and roast them with some veggies in olive oil. The opportunities are endless.
6. Quinoa
Another super-powerful grain is quinoa, which can very easily be used in place of white rice. Any dish that calls for rice can really be leveled up with quinoa, which contains added protein and fiber. Schultz notes that quinoa is special since it "is a gluten-free whole grain that's a complete protein [containing] all nine essential amino acids."
"It's slow-digesting carbs that sustain energy and curb cravings," she adds.
Next time you're at the store, if you want to select a carb or grain to keep on hand in your pantry, try swapping your white rice with a bag of quinoa and see how you feel!