By A diet rich in grains will help you lose those extra pounds in no time! That’s because some grains are rich in fiber, low in calories, and contain other nutrients which are great weight loss foods.
When it comes to losing weight, you must hear you have to quit pasta, rice, corn, and potatoes because they have starch and can promote weight gain. People cut carbohydrates from their diet and the major part of it is grains. We need to add carbohydrates to our diet without any arguments when losing weight because they are essential.
You might have heard that it’s healthier to choose whole-grain bread instead of white bread because of the calorie ratio.
Have you ever wondered what makes whole grains a better choice for you? Believe it or not, the word “whole” makes a big difference when scanning the ingredients list.
It indicates that full grains are full of nutrients and benefits. In fact, whole grains contribute an essential portion of fiber and nutrients, 5% of which Americans intake daily.
Fiber not only helps in digestion but also helps in fighting against chronic diseases.
When Harvard University researchers analyzed the diets of more than 27,000 people over 8 years, they found that those who ate whole grains daily weighed 2.5 pounds less than those who ate only refined grain foods.
Incorporating more whole grains into your diet doesn’t have to be a challenge. Many options are easy to access, simple to cook, and budget-friendly. Here’s how to hop on the whole grains for weight loss train for better health.
| Table of Content 1. What are whole grains? 2.list of whole grains 3. Benefits of whole grains 4. what are the best whole grains for weight loss Barley Finger Millets Brown Rice Buckwheat Quinoa 5. The Bottom Line |
What Are Whole Grains?
A whole grain is one that’s not processed. Grains are the seeds of different varieties of plants grown for food necessities. These plants are also known as cereals.
Grains for example include wheat, oats, and rice.
| 📌Each grain, also called a kernel, is made of three parts Bran The hard outer coating of the kernel is known as bran. It is rich in fiber and also has vitamins along with minerals. Germ When it comes to germs that convert into sprouts that makes a whole new plant. It is rich in vitamins, healthy fats, and other nutrients as well. Endosperm The part that supplies energy to the seed and helps them to grow stronger is the endosperm. It contains starch with a small amount of vitamins and proteins along with fiber. |
Refined grains which include rice and bread, are not a part of the grains as the thing “Whole ” is missing because refined grains are not whole grains.
Example
Bran and germ are missing in white flour and white rice. According to the Whole Grains Council, refining a grain can remove about a part of the protein along with other nutrients.
List Of Whole Grains
There are plenty of grains with different varieties some of them you know and others may surprise you because you can add all to your food plan for weight loss. you can add a list of whole grains for weight loss from here.
Here’s a complete list of the whole grains you’ll find in stores.
- Barley/ Jau
- Whole grain Brown rice & Wild Rice
- Wheat groats/ Bulgur
- Corn, in a family of popcorn
- Single grain/ Einkorn
- Emmer & Green wheat
- Kamut & Kañiwa
- Millet
- Oats
- Quinoa
- Rye
- Sorghum
- Spelt & Teff
- Triticale
- Wheat & Buckwheat
| 📌When it comes to Bread is whole-grain bread good for you? Whole wheat bread is a great way to get your whole grains. |
Benefits Of Whole Grains
The amount of minerals and vitamins whole grains have are vital for one’s well-being and healthy body functioning. Also, the high fiber content of whole grain benefits may help you with
- Maximum control with bad cholesterol levels.
- Regulates cholesterol levels.
- Maintain insulin levels.
- Keep the blood pressure level safe.
- Keeps your feeling of hunger to fullness.
Studies have shown that high-fiber diets
- Helps in maintaining heart and other internal diseases.
- Mini Strokes.
- Diabetes reduction.
- Prevents from cancerous cells.
| 📌Whole grains are the secret of nature’s superfood. |
What Are The Best Whole Grains For Weight Loss
Still stuck and confused about which grains are good for weight loss.
Here are a few low-calorie grains that you must include in your weight-loss diet.
1. Barley
An Ancient grain of barley, also known as jau, the best grain for weight loss is available in flour form and can be cooked and included in dishes like warm salads or can be added to stir-fried vegetables.
It’s better to opt for the hulled barley, as it is the unprocessed, nutritionally superior counterpart of the pearl barley that is prepared by removing the shell and the bran.
| 📌One cup of Barley contains about 6 grams of fiber which prevents colon cancer. |
2. Finger Millets
Finger millets, also known as ragi or nachni, weight loss grains are widely used to make rotis, parathas, and now even dosas. It is a gluten-free grain.
It is highly placed in the world of nutrition, due to its known benefits against diabetes and anaemia. Ragi is a rich source of calcium and vitamin D, which makes it great for the skin and bones.
| 📌Finger Millets are Rich in proteins Helps to control weight High source of iron Promotes bone health main tain the cholesterol level |
3. Brown Rice
If you have vowed to give up starch and lose weight, brown rice is one of the essential whole-grain foods for weight loss you must include in your diet.
It has complex carbohydrates, as well as phytic acid and polyphenols, all of which make brown rice a chilling force against erratic blood sugar levels. It is rich in fiber and can boost digestion as well.
| 📌Chicken, brown rice, and veggies great healthy dinner options. It’s full of whole grains and proteins and will keep you full for a long time. |
4. Buckwheat
Kuttu ka atta, also known as buckwheat flour, is extensively used during fasting festivals but it is good for weight loss as well.
It is gluten-free whole-grain buckwheat that can be turned into rotis, noodles, pancakes, puris, etc.
It has rich amounts of fiber and can also boost levels of energy. It is rich in calcium, magnesium, iron, and vitamin C. It also contains other essential vitamins and minerals.
| 📌Buckwheat (Kuttu) is famous among Indians during spiritual fasting and diabetes. |
5. Quinoa
One of the protein-rich and one of the best grains for weight loss is quinoa. A 100-gm portion of the grain contains 14 gm of proteins, as well as 7 gm of fiber (as per the USDA data).
Cooked quinoa can be used in salads and eaten with stir-fried vegetables and grilled meats. It is a cholesterol-free food grain with a low glycemic index and is preferred by people who have to build muscles and slim down.
| 📌Quinoa is a perfect blank slate for all sectors of flavors and makes delicious salads and grain bowls. |
The Bottom Line
People are unsure of what to eat while losing weight. So, they try to get low carb diet to maintain their weight and get into shape.
We often get confused about which grains to take and which to leave that’s why this blog covers all the grains that are easily available and even more convenient to cook and add to the diet. Whether it’s breakfast lunch or dinner you can incorporate all these best whole grains for weight loss.
