When on a weight loss diet, most people avoid grains because they are high in carbs. Here are 5 grains to eat to help you stay full longer and lose weight.
Grains get a bad rap because many people think of grains as carbs and carbs are often associated with weight gain. However, some grains can actually help with healthy weight loss or maintaining a healthy weight. The World Health Organization says that a healthy diet should include plenty of fruits, vegetables, whole grains, fiber, beans, and limit ingredients like free sugars, snack foods, sugary drinks, processed meats, and salt.
1. Why do we need grains?
According to the American Journal of Clinical Nutrition, whole grains have been shown to be superior in the diet when compared to refined grains. Whole grains increase calorie loss by reducing the number of calories retained during digestion, while also speeding up metabolism.
Carbs and fiber are essential for the body to function properly, and grains provide both. Carbs give us energy while fiber is definitely helpful for weight loss. Fiber is actually an indigestible carbohydrate, which means that foods containing it have fewer calories than the same amount of other carbohydrates. Foods rich in fiber help you feel full faster and suppress your appetite, making them more effective for weight loss.
Whole grains are packed with important nutrients.
Whole grains contain all parts of the grain, the bran, germ, and endosperm. Whole grains have more fiber, vitamins, and minerals than refined grains, which can be found in whole grain form or in flour form.
Refined grains have had the bran and germ removed, which is why they often have a finer and softer texture. As a result, they lose most of their nutrients and fiber during the refining process.
Enriched grains are grains that have been refined after some of the nutrients lost during the refining process have been replaced.
Fortified grains have added nutrients that do not occur naturally in that particular grain. These can be vitamins or minerals such as folic acid or iron.
2. Some types of grains to eat when losing weight
Choose whole grains that are high in fiber and low on the glycemic index (GI), as the more vitamins and minerals they contain, the healthier they are.
Oats
The nutritional profile for 1 cup (81 g) of raw oats is:
- Calories: 307
- Protein: 10.7 g
- Carbs: 54.8 g
- Fiber: 8.1 g
- Fat: 5.3 g
Oats are rich in avenanthramides, an antioxidant that protects the heart. The fiber in oats is beta-glucan fiber. It is known for its ability to absorb a lot of water, which means it swells in the stomach, increasing the feeling of fullness.
As such, oats are a great food for weight loss and weight maintenance, but be careful about the supplements. Be sure to choose whole oats, such as steel-cut oats, rolled oats, and steel-cut oats. Other types of oats like instant oatmeal are more processed and may contain added sugars that are unhealthy and do not help with weight loss.
Brown rice
Brown rice is one of the grains that helps lose weight effectively.
Nutritional facts in a cup of cooked brown rice (85 g):
- Calories: 248
- Protein: 5.5 g
- Carbs: 52 g
- Fiber: 3.2 g
- Fat: 2 g
Brown rice is so rich in vitamins that it has become almost a superfood. It has antioxidants, magnesium, phosphorus and B vitamins, and is one of the very few products with a high selenium content. It is also very high in fiber, low in fat and low in density, meaning you feel full after eating a relatively small amount.
If you are someone who cannot easily cut down on rice, you can choose this type of rice. The fiber in brown rice helps you feel full longer, reduces the feeling of snacking, thereby limiting the amount of calories taken into the body. Brown rice has a low glycemic index, helping to stabilize blood sugar levels, prevent sudden hunger pangs and reduce excess fat accumulation.
To effectively lose weight, combine brown rice with protein-rich foods such as chicken, fish, beans, eggs, etc. Green vegetables also provide fiber and vitamins to increase the feeling of fullness.
Barley
Barley is a whole grain that is rich in nutrients. It doubles in size when cooked.
Nutritional composition in 100 g of uncooked barley with hull contains:
- Calories: 354
- Carb: 73.5 g
- Protein: 12.5 g
- Fiber: 17.3 g
- Fat: 2.3 g
Barley is a very healthy food and supports effective weight loss. With a high fiber content, abundant vitamins and minerals, barley brings many benefits to the body.
Fiber in barley helps you feel full longer, reduces cravings, and has a low glycemic index to help control blood sugar. Moreover, barley provides sustainable energy to help the body not feel tired.
Quinoa
Quinoa seeds are highly nutritious and have many health benefits, especially supporting weight loss.
Nutritional composition of 100 g cooked quinoa:
- Calories: 120
- Protein: 4.4 g
- Carbs: 21.3 g
- Fiber: 2.8 g
- Fat: 1.9 g
Quinoa (also known as quinoa) has long been known as a “superfood” thanks to its high nutritional content and many health benefits, especially supporting weight loss. Quinoa is high in protein and has many B vitamins and omega-3 fatty acids.
Quinoa contains twice as much fiber as white rice. Fiber helps increase the feeling of fullness for a long time, reduces cravings, thereby limiting the amount of calories taken into the body. Quinoa has a low glycemic index, helping to stabilize blood sugar levels, preventing hunger. Quinoa provides a complete amount of protein to maintain a feeling of fullness for a long time.
Corn
Nutritional composition in 100 g of boiled yellow corn:
- Calories: 96 kcal
- Protein: 3.4 g
- Carb: 21 g
- Fiber: 2.4 g
- Fat: 1.5 g
Corn is a source of fiber, antioxidants, B vitamins, magnesium and phosphorus. Compared to many other cereals, corn contains quite few calories so it can be safely eaten whenever hunger strikes. Boiled corn is an easy dish to make and is the best way to lose weight. Corn contains a lot of fiber, which helps increase the feeling of fullness for a long time, reduces the feeling of snacking, thereby limiting the amount of calories taken into the body.
