Grains for weight loss
In recent times, grains have landed themselves in a bad reputation as many people think that grains carry a lot of carbs, which will make them gain weight. and carbs as a way to gain weight. Well, the fact is that some grains will actually help you to lose or even maintain that perfect weight, you have been longing for, while there are some grains that will do the exact opposite. The trick here is to choose the right type of grain.
Why do we need grains?
Carbs and fiber are essential for our body to function well and grains provide both. Carbs give us energy while fiber is definitely helpful for weight loss. Fiber is practically an indigestible carbohydrate, meaning that foods that contain it have fewer calories than the same amount of other carbs. Foods that are high in fiber fill you up faster and suppress your appetite, which makes them great for weight loss.
Types of grains
First of all, we should know that the same grain can have different properties on the basis of how it is processed. Whole grains contain all the parts of the seed, bran, germ, and endosperm. It has more fiber, vitamins, and minerals as compared to refined grains. It can be found in the whole form or as flour. Whereas, refined grains have had the bran and germ removed, because of which it is finer and softer in texture. It loses most of its nutrients and fiber during the refining process.
Types of grains
Enriched grains are the refined grains in which the nutrients lost during the refining are replaced. While, fortified grains have additional nutrients added to them, which do not occur naturally in them. These could be basically minerals or vitamins like folic acid or iron.
Grains to eat for quick weight loss
You should generally pick whole grains, which are high in fiber, with a low Glycemic Index (GI), because the more vitamins and minerals it contains, the healthier it is.
Oats are considered to be high in avenanthramide (an antioxidant that protects the heart). The beta-glucan fiber is the fiber which is present in oats, which is known for its ability to absorb a lot of water, so it swells in your stomach, increasing the feeling of fullness. Therefore, oats are a great food to lose weight.
Brown rice is called a superfood because it is rich in so many vitamins. It contains many other properties like antioxidants, magnesium, phosphorus, B-group vitamins and selenium which is found in very few products. Brown rice is also high in fiber, and low in fat, and makes you feel full after eating a relatively small amount.
According to research rye has more nutrients per serving than any other whole grain. You will be amazed to know that rye has 4 times more fiber than standard whole wheat. Only 100-calories per serving and it also have around 50% of your daily recommended amount of iron.
Barley not only helps in losing weight but also for lowering the cholesterol level. Just make sure that you pick the whole-grain barley, rather than “pearled” which practically means refined.
Buckwheat comprises more protein than the other grains. This makes it an excellent source of protein for vegetarians. Along with that, it is high in magnesium too, which makes it important for regulating blood pressure. It is rich in fiber like all whole grains.
Quinoa and buckwheat are known to be great for people with celiac disease and gluten intolerance. Quinoa is high in protein, B-group vitamins, and omega-3 fatty acids. Even though quinoa is not low in calories, it has a low Glycemic Index.
A good source of B-group vitamins, phosphorus, magnesium and high in antioxidants, corn can prove itself to be healthy for you when it is whole. Corn is also low in calories.
Lentils are highly rich in protein and fiber. This unique grain is low in fat and high in slow-digesting carbohydrates. Just a half-cup serving of lentils comprises of 20 grams of carbohydrates and 8 grams of fiber, which means that 8 of the 20 grams of carbohydrates would not get digested. Above that, they are loaded with B vitamins, potassium, zinc, calcium and iron.
Grains to avoid while losing weight
Stay away from refined grains while losing weight. They do not give you any nutrients and contain calories. Even the whole grains with a high GI are not a good choice.
The very common grain, white rice is a refined carbohydrate, which is high in calories, low in fiber, with hardly any nutrition. As it is high in GI, it turns into sugar as soon as you consume it. It only fills you up for a short period of time.
Wheat contains amylopectin A, a super starch which is high in terms of fat. Therefore, you can call wheat as a superfood for gaining weight. Wheat products are really high in calories, have a high GI, and are known to be very addictive, including the whole wheat products.