4 Dietitians Say These Are the 8 Best Grains For Weight Loss (Carbs For the Win!)

Oats are one of the most popular whole grains, and for good reason. Registered dietitian Jackie Ballou Erdos, MS, CDN, owner of Balancing Act Nutrition, is a huge fan, but she recommends steel-cut oats. "Since these oats are less processed than rolled oats, they are digested more slowly and contribute to less spikes in blood sugar, which helps to maintain energy levels and keep you feeling full longer," she said.

Registered dietitian Stephanie Ferrari, MS, recommends oatmeal for breakfast because it's high in fibre and can be paired with other satisfying foods like nuts, seeds, and fruit. She shared a genius hack to increase the protein in your bowl: soak or cook your oats with milk (or soy milk). "This power breakfast is a great way to start your day and will help you stay satisfied until lunch so that you don't overeat," she told POPSUGAR. "It's a great food for weight loss for that reason."

Serving size: 1/2 cup dry steel-cut oats
Calories: 170
Carbs: 31 grams
Fibre: 4 grams
Protein: 4 grams

Try these recipes:

• Frozen steel-cut oatmeal
• Banana-pecan steel-cut oatmeal
• Slow-cooker steel-cut oatmeal

Stephanie says that quinoa is her all-time favourite (even though it's actually a seed, not a grain). Dietitians Whitney and Georgia are fans of quinoa, too, because it's gluten-free and high in protein — it has about twice as much as brown rice. It's also one of the only plant-based foods with all nine essential amino acids.

Quinoa is incredibly versatile and can be eaten warm or cold, sweet or savory. You can even use it to make pancakes or grind it into flour to make these ginger molasses cookies. "It leaves you feeling more satisfied than other grains because of the fibre and protein content, so it's a good food for weight loss," Stephanie said.

Serving size: 1/4 cup dry quinoa
Calories: 170
Carbs: 32 grams
Fibre: 5 grams
Protein: 6 grams

Try these recipes:

• Chickpea coconut curry with quinoa
• Tomato, corn, black beans, and quinoa salad
• Apple cinnamon quinoa bake

Packed with fibre and protein, dietitians Whitney and Georgia recommend eating farro as part of a balanced diet to help with weight loss. It actually has more protein and calcium than quinoa and oats. It's similar to rice in that it has a soft, tender texture, so it tastes perfect paired with curries, beans, and roasted veggies.

Serving size: 1/4 cup dry farro
Calories: 200
Carbs: 37 grams
Fibre: 7 grams
Protein: 7 grams

Try these recipes:

• Tofu and farro stir-fry
• Radish, kale, and farro salad
• Farro salad with delicata squash and pomegranate vinaigrette

Barley is another good-for-you whole grain that registered dietitian Jackie loves. It's easy to find and easy to cook, and it has a pleasing chewy texture that can be used for sweet or savory recipes. Barley isn't gluten-free, but it's super high in fibre, so it'll keep you full for hours and keep you regular, which prevents belly bloat.

Serving size: 1/4 cup dry pearl barley
Calories: 180
Carbs: 39 grams
Fibre: 8 grams
Protein: 5 grams

Try these recipes:

• Blueberry grape barley bake
• Lemon-soy edamame barley bowl
• Stone fruit and barley salad

Spelt is an easily digestible primitive relative of modern-day wheat, so it's not gluten-free, but it's high in soluble fibre and protein. You can eat it in its whole form, as spelt berries, or, as Jackie suggests, using spelt flour. She uses it to bake muffins, quick breads, and scones "to add more nutrition than if you use wheat flour alone."

Serving size: 1/4 cup dry spelt berries
Calories: 180
Carbs: 38 grams
Fibre: 5 grams
Protein: 7 grams

Serving size: 1/4 cup spelt flour
Calories: 120
Carbs: 22 grams
Fibre: 4 grams
Protein: 4 grams

Try these recipes:

• Banana oat muffins (sub in spelt flour)
• Spelt salad with veggies
• Spelt strawberry muffins