Good Carbs and Fiber
There are two types of fiber - soluble and insoluble - and both will help in achieving weight loss. Soluble fiber is found mainly in vegetables, fruits, legumes, barley, oats, and oat bran. It slows down the rate of digestion of starches and sugars, which helps control the swings in blood sugar that lead to cravings. Insoluble fiber is found mainly in wheat and other whole grains. it speeds up the movement of food through your intestines, thereby helping to prevent constipation.
However, fiber is often removed from grains during processing to produce a smoother texture and to extend the shelf life of breads and other baked goods.