Top 5 carbohydrate sources for weight loss


Top 5 Carbohydrate Sources for Weight Loss

Carbohydrates are the primary source of energy for your body. Problem is when you search online for ‘what carbs to eat for weight loss’, you’re presented with ridiculously exotic and expensive foods, half of which you’ve never heard of.

But you don’t need to spend your life savings on food to lose weight. You just need to get back to basics and start eating real food. Here are my top 5 sources of energy that I eat and guess what? I lost weight too!

1. White rice

‘Oh, no! He’s eating white rice, it’s so processed and has low nutritional value!’ – says every health article out there. And they are right to some extent. Particularity in the low nutritional value part.

White rice would be absolutely horrible if that was the only thing you ate. It doesn’t have a lot of vitamins, minerals and has a pretty high glycemic index. But you’re not supposed to eat rice alone.

You’re supposed to get your vitamins and minerals from other sources, like fruit, vegetables, nuts, seeds and, in my case, multivitamins. That’s how balanced diets work…

Rice is used as an energy source to fuel my workouts and day to day activities. And it’s doing a very good job, since it has 29 grams of energy for every 100 grams (cooked). [1]

Here are couple more reasons to love rice:

Price and availability

I don’t care where you live, but I know for a fact that white rice is available and it’s not expensive. For example, 1 kg (2.2 lbs) bag of white rice costs around €0.8 here. That bag will last me for 2 weeks at the very least.

Ease of use

Another reason I love rice is because of how easy it is to prepare. You don’t need to be a master chef, you just need to read a simple instruction on the back of the bag. 1 cup of rice, 2 two cups of water, throw it in a pot, cook for 20-30 minutes, until rice is tender.

After the rice is cooked to my liking, I always, add around a tablespoon of butter. Butter makes everything amazing. And the extra 100 calories will do nothing, but improve the dish.

Oh, and rice can stay forever in your pantry.

2. Buckwheat

In the US, buckwheat is considered a ‘superfood’. Meanwhile, in parts of Eastern Europe it’s… regular food. When I was a kid, my parents told me to eat buckwheat porridge, so I could become big and strong. And they were right.

Buckwheat is one of the most nutrient dense food you can eat. In fact, there is evidence that suggests consuming buckwheat may prevent and treat hypertension (high blood pressure) and hypercholesterolemia (high cholesterol).

Buckwheat intake was associated with lower serum total cholesterol and LDL cholesterol (bad) and a higher ratio of HDL (good) to total cholesterol. [2]

Price and availability

With buckwheat it may be different in countries, such as US, because of how the product is advertised as a ‘superfood’. But here, I think 1 kg (2.2 lbs) of buckwheat costs around €1.50. I’m not sure, because I don’t generally pay attention to prices, I just take what I need.

Ease of use

Similar to rice, buckwheat is extremely easy to prepare. It’s also quite versatile. You can have it for lunch, dinner, or you can have it for breakfast as porridge.

Here’s how to cook buckwheat. 1 cup of buckwheat to 1.5 cups of water (it naturally sucks up less water than rice) and cook for 30 minutes, or until tender. After that add a tablespoon of butter and mix well.


Although, buckwheat is great source of energy, a lot of people simply don’t like the taste and the smell of it. So give it a try, if you don’t like it, don’t eat it.

3. Pasta

Any kind of pasta works, literally. Don’t obsess with all the whole-grain-gluten-free-soy-free-diesel-free-no-cholesterol-low-fat monstrosities, which are being showed down your throat by the mainstream media. It’s overpriced and a bunch of marketing lies.

Price and availability

Pasta is also available pretty much anywhere in the world. And it doesn’t cost an arm and a leg, unless you want to go for the ‘healthy’ stuff I mentioned above. Pasta is a great source of energy, a decent source of protein, but lacks in micronutrients, similarly to white rice. As far as I can tell, 1 kg (2.2 lbs) bag of quality pasta costs around €2.50.

Ease of use

Cooking pasta is even easier than cooking rice and buckwheat. Take a pot of water (you don’t need to measure, but make sure it’s enough to submerge pasta completely), wait for the water to start boiling, add pasta, wait 7-9 minutes (depending on type) and drain. Put back pasta into the pot, add a tablespoon of butter and mix well.

4. Potatoes

Good old fashioned potatoes. I once tried sweet potatoes, because of how glorified they are among health and fitness bloggers… Never again. That’s disgusting, I don’t know how you can eat that even if it has all the nutrients in the world.

Price and availability

Potatoes are usually inexpensive and are pretty good source of energy. In addition, potatoes are a good source of vitamin B6, potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid. [3]

I am very confident that you will be able to find a decent sized bag of potatoes at a good price, no matter where you live.

Ease of use

Compared to everything I already mentioned, potatoes are not really that easy to cook. The only easy way to prepare potatoes is boiling them. I stay away from baking, because… I still don’t know how to use the oven, alright?

There are so many buttons, I have no idea what each of them does. My keyboard does not have as many functions and buttons as my oven does. So I stay away from baking. But I like the fact that the option is there.

I absolutely love frying potatoes in a little bit of olive oil, I also love mashed potatoes (with butter and milk) and, occasionally, I’ll have plain boiled potatoes.

5. Oatmeal

Oatmeal is an amazing source of energy everything, especially when you have oats to start your day. I would stay away with instant oats, because those are way too processed, and generally have a higher glycemic index.

Price and availability

Oats are available in any grocery store. Oats also don’t cost a lot, which makes them perfect to add variety to your weight loss diet.

Ease of use

There are a million recipes online using oats for pancakes, shakes and everything else. But I prefer to make simple porridge. Here’s the shocking truth, I cook my oats in whole milk, I add butter and a pinch of salt to bring out the flavor. Once they are done, I add honey, jam, or fresh/frozen berries.

I know, that’s not what you’ve been hearing on other health blogs, because they are still stuck in the ‘omg, saturated fat is so bad for you’ mindset. It’s sad really. I can’t imagine what people, who cook their oats in water, go through every time they put a spoonful in their mouth.

In a nutshell

Don’t be afraid to eat real food (which feeds half of the world’s population), because health bloggers and mainstream media tells you how it’s ‘way too processed’ and ‘has low nutritional value’.

All of these carbohydrates are a perfect and natural source of energy. As long as you’re in a caloric deficit, you’ll be losing weight, no matter what you eat.

What are your top carbohydrate sources and why?

Written by Mark Forge

Mark Forge is the founder of FatForge - an information website dedicated to busting nutrition myths, scams and lies while helping people turn their weight around. If you want to lose weight I suggest starting here.

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