Turns out, there are some carbs you're going to want to keep around.More
A member of the cereal grains, barley may have the ability to increase the levels of a hormone tied to satiety. A study from Sweden discovered that boiled barley kernels can change bacteria in your gut, which in turn can rev up the metabolism. Researchers also found that this fiber-rich starch was shown to "decrease hunger sensations." You can tie this nut-like food into your diet by using it in baked goods and breakfast items (like pancakes and waffles) or tossing it in salads and soups.
Oatmeal has a reputation for being a warm, snuggly comfort food — which means when you start dieting and cutting out carbs, it's the first to go. But registered dietitian and Los Angeles-based entertainment nutritionist Shira Lenchewski, M.S., says she's a huge advocate of oatmeal. She explains that its complex carbs (aka the "good" carbs) not only fill you up, but they'll make you less likely to go overboard at lunch (or approach the vending machine before noon). Just make sure to steer clear of brands with added sweeteners and flavorings — instead, Lenchewski recommends using cinnamon, almond butter, or a teaspoon of coconut sugar for extra flavor.