Bread: The key is whole grain options. Fiber-rich 100% whole-wheat bread can help you lose weight, unlike ultra-refined white bread.
Pasta: Pasta may help you eat better if you don't overeat. The researchers discovered that pasta eaters consume more fiber, folate, iron, magnesium, and vitamin E than non-pasta eaters.
Rice: Brown rice isn't ultra-refined. According to studies in Applied Physiology, Nutrition, and Metabolism, brown rice may help you lose weight.
Beans: High in fiber and protein, beans are a nutritional powerhouse. Bean eaters have lower body weights and waist circumferences.
Fruit: Fruit contains natural sugars but has a low calorie density and high fiber content, which may decrease blood sugar spikes and energy intake.