5 Whole Grains That Help You Lose Weight

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 linked to weight gain. However, some grains can actually help you lose weight or maintain a healthy weight. The World Health Organization says a healthy diet should include plenty of fruits, vegetables, whole grains, fiber, and beans, and limit ingredients like free sugars, snack foods, sugary drinks, processed meats, and salt.

1. Why do we need cereals?

According to the American Journal of Clinical Nutrition, whole grains have been shown to be superior to refined grains in the diet. 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 provide us with 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 are higher in fiber, vitamins, and minerals than refined grains and can be found in whole grain or 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 refined grains after some of the nutrients lost during the refining process have been replaced.

Fortified cereals have added nutrients that do not occur naturally in that particular cereal. These can be vitamins or minerals such as folic acid or iron.

2. Some types of grains you should eat when losing weight

Choose whole grains, high in fiber, with a low glycemic index (GI), because the more vitamins and minerals they contain, the better for your health.

Oatmeal

The nutritional content 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 avenanthramide, an antioxidant that protects the heart. The fiber in oats is beta-glucan. It is known for its ability to absorb a lot of water, which means it swells in the stomach, increasing the feeling of fullness.

Therefore, oats are a great food for weight loss and maintenance, but you should be careful about the additives. Be sure to choose whole oats, such as steel-cut oats, steel-cut oats, and rolled oats. Other types of oats, such as instant oatmeal, are more processed and may contain added sugars that are not good for your health and do not help with weight loss.

Brown rice

Brown rice is one of the grains that helps lose weight effectively.

Nutritional facts in one cup of cooked brown rice (85 g) contain:

• 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 almost qualifies as a superfood. It contains antioxidants, magnesium, phosphorus and B vitamins, and is one of the few foods high in selenium. It is also high in fibre, 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 cravings for snacks, thereby limiting the amount of calories you take in. 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... Green vegetables also provide fiber and vitamins to increase the feeling of fullness.

Barley

Barley is a whole grain that is packed with nutrients. It doubles in size when cooked.

Nutritional composition in 100 g of uncooked hulled barley contains:

• Calories: 354
• Carbs: 73.5 g
• Protein: 12.5 g
• Fiber: 17.3 g
• Fat: 2.3 g

Barley is a very healthy food and effective in supporting weight loss. With high fiber content, abundant vitamins and minerals, barley brings many benefits to the body.

The fiber in barley helps you feel full longer, reduces cravings, and its low glycemic index helps control blood sugar. Furthermore, barley provides sustained energy to keep you from feeling 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 has long been known as a "superfood" due to its high nutritional content and many health benefits, especially in supporting weight loss. Quinoa is high in protein and contains 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 consumed. Quinoa has a low glycemic index, helps stabilize blood sugar levels, preventing hunger. Quinoa provides complete 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
• Carbs: 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 grains, corn is quite low in 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.

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