Before knowing The Best Whole Grains for Weight Loss we need to understand that grain is a seed that we obtain from the grasses like wheat, millet, rice, barley, oats, corn, etc.
A whole grain is that grain contains all three parts present in a grain of any cereal i.e. bran, germ, and endosperm.
while refined grain only contains the endosperm which is obviously less beneficial for health as compared to whole grain.
Whole grains are the smartest choice for your healthy diet.
They are rich in fiber, vitamins, minerals, and other essential nutrients.
They are especially known for their fiber content and unrefined nature which is beneficial for our health.
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The best whole grains for weight loss
As I have told you the importance of whole grains now it’s time to know about the best whole grains for weight loss.
1. Millets
A Millet is a grain that has been consumed for many years in various parts of the world, especially in Southeast Asia.
It is low in calories and high in fiber content.
It is also gluten-free, helps in energy gain, prevents obesity, and gives essential nutrients to the body.
2. Barley
Barley is one of the most famous whole grains which is known for its major benefits like improving digestion because of its high fiber, weight loss due to low-calorie content, lowering cholesterol, providing major nutrients to the body, etc.
3. Finger Millet
Finger millet is highly known for its benefits in improving digestion and preventing diabetes.
It contains low calories and is high in fiber, calcium, and vitamin D. It also makes our bones strong and improves their longevity.
4. Brown Rice
Brown rice is highly popular these days and it is slowly replacing the regular white rice.
Most people have already added this to their diet because of its richness in fiber, essential nutrients, and carbohydrates.
which improves digestion and overall health and promotes weight loss due to low starch.
INFORMATION SOURCES –
https://www.prevention.com/food-nutrition/g20504850/best-grains-for-weight-loss/?slide=10
https://www.healthline.com/nutrition/whole-grain-foods#TOC_TITLE_HDR_3
https://www.health.harvard.edu/topics/diet-and-weight-loss
https://www.nm.org/healthbeat/healthy-tips/how-your-body-fights-weight-loss
Which Grains to avoid for weight loss
To lose weight your diet maintenance is very important and grains are a part of our daily life so we need to know which grains should be avoided to lose weight. [Chia Seeds with Yogurt for Weight Loss]
Mostly these days, refined grains are consumed by a lot of people and they are one of the main reasons for weight gain. We should avoid refined grains in any way for weight loss.
The most common and most consumed refines grains that need to be avoided for weight loss are:
- White rice
- White pasta
- White bread
- Refined flour
Low-calorie grains for weight loss
Low-calorie grains are those foods that are rich in nutrients, fibers, and carbohydrates but their calorie limit is low.
This means you can easily eat them full stomach without worrying about calorie intake.
Whole grains contain about only 500 calories per pound.
It is amazing that with such fibrous content and carbohydrates, their calorie count is so low that they can be consumed without worrying about calories.[How to Use Spinach for Weight Loss?]
Some of the low-calorie grains for weight loss are:
- Millets
- Brown rice
- Buckwheat
- Barley
- Finger millets
- Quinoa
Which grains are best for fat loss?
If you also want to know how to lose your body fat, especially belly fat then you must know about these whole grains that I am going to tell you about.
Most gym goers know that the white rice that they regularly eat is one of the main reasons for fat gain but they leave it without adding other benefits.
whole grains to their diet which results in an unbalanced diet.
They can be well replaced by whole grains which are less in calorie count but double in fiber, carbohydrates, vitamins, and essential nutrients.
Whole grains have these all qualities so they become the number one option for a fat-loss diet.
The whole grains for fat loss are:
- Brown rice
- Oats
- Millets
- Quinoa
- Buckwheat
The best way to eat grains
Whole grains are more beneficial than Refined grains due to their high nutrients, fiber, and high vitamin content.
They are also less in calories but most people don’t know the right way and right amount to eat them.
In the case of most grains, the process is simple you can eat them by simply cooking them like rice.
You don’t need any complex methods just simply boil the water in any pressure cooker or you can use a pan and add it to it.
Then they will take time to get cooked and become ready to eat.
Now, it’s up to you if you want to add flavors to them according to your taste.
Recipes of whole grains for weight loss
Whole grains are very beneficial in promoting weight loss and it is proven.
So, we know their benefits and the way we can eat them.
We also know about the refined grains that we need to avoid to avoid weight gain.
Now, I will tell you some recipes for whole grains for weight loss.
- Brown rice veggie salad – cook it and add walnuts, beans, or vegetables on top.
- Barley soup – Cook barley and add tomato, spices, and beans, and your healthy soup is ready.
- Mixed grains – Mix two or more whole grains and cook them and add spices or you can add things veggies according to your taste.
I hope now you are clear about The Best Whole Grains for Weight Loss.
Don’t forget to share your priceless feedback in the comments.