Grains have gotten a bad rap because many think grains are carbohydrates and carbohydrates are a way to gain weight. Well, it’s not simple, and it’s not that difficult. Some grains will help you lose or maintain that perfect weight, while others will do the opposite. The trick is choosing the right type of grain.
Why do we need grains?
Carbohydrates and fibre are essential for our bodies to function correctly, and grains have both. Carbohydrates provide us with energy, and fibre helps with weight loss. Fibre is an indigestible carbohydrate, meaning that foods containing it has fewer calories than other foods with equal amounts of carbohydrate. Fibre-rich foods fill you up faster and suppress your appetite, which makes them great for weight loss.
Types of grains
First, it is critical to understand that the exact grain can have very different properties depending on how it is processed.
- Whole grains have all parts of the seed bran, endosperm and germ. They have also more fibre, vitamins and minerals than refined grains. You can find them in complete form or as flour.
- Refined grains have the bran and germ removed, which is why it usually has a more refined and softer texture. Unfortunately, it loses most of its nutrients and fibre during refining.
- Enriched grains are refined grains supplemented with nutrients lost during the refining process.
- Fortified grains add additional nutrients that are not naturally present in certain grains. It could be a vitamin or mineral like folic acid or iron.
Grains to eat when losing weight
In general, you should choose whole grains high in fibre and low in the glycemic index (GI) because the more vitamins and minerals it contains, the healthier it is.
1. Whole Oats
Oats are very high in avenamide, a heart-protecting antioxidant. The fibre in oats is beta-glucan fibre. It’s known for absorbing a lot of water, which means it swells in your stomach, increasing satiety. In general, oatmeal is good food. You can lose weight and keep it off as long as you keep an eye on the add-ons.
2. Brown rice
Brown rice is rich in vitamins and has almost become a superfood. It contains the antioxidants magnesium, phosphorus and B vitamins and is one of the few products rich in selenium. It’s also high in fibre, low in fat, and low in density, meaning you’ll feel full after eating. Eat less.
If you want to try something very different, red and black rice may be a good option, both are considered whole grains and are rich in antioxidants.
3. Whole rye
Researchers believe rye has more nutrients per serving than any other whole grain. It has four times the fibre of 100 calories per serving of standard whole grains and contains nearly 50% of the daily recommended iron value.
4. Whole-grain barley
Not only can you barely lose weight, but it can also lower cholesterol levels. When shopping at the grocery store, ensure the whole-grain barley you get isn’t “pearl,” which means refined.
Buckwheat contains more protein than other grains, making it a very good source of protein for vegetarians. It is very high in magnesium, which is essential for regulating blood pressure. Like all whole grains, it’s also a good source of fibre.
Quinoa and buckwheat are great for people suffering from gluten intolerance and celiac disease. Quinoa is also high in protein and B vitamins, and omega-3 fatty acids. While quinoa isn’t low in calories, it has a low glycemic index, meaning it won’t cause a massive spike in the intake of blood sugar.
Whole corn is very healthy for you. It is a good source of B vitamins, magnesium and phosphorus and is also high in antioxidants. Corn is also relatively low in calories until you add butter.
Lentils are a unique grain because they are high in protein and fibre, low in fat, and high in slow-digesting carbohydrates. Half a cup of lentils contains 20 grams of carbs and 8 grams of fibre, which means 8 grams of 20 grams of carbs are not digested. Most importantly, they are rich in the B vitamins zinc, iron, potassium and calcium.
As you can see, you can easily find delicious and healthy alternatives to the grains listed below.
Grains to avoid when losing weight
Refined grains are the ones you need to stay away from. They contain only calories and provide no nutrition. Some whole grains with a high glycemic index are also not a good option if you are concerned about your waistline.
1. White rice
White rice is a high-calorie, low-fibre refined carbohydrate with little to no nutrition. It has a very high GI, so it turns into sugar soon after you eat it, which will only fill you up for a short time.
Wheat can also be called a superfood. A superfood for weight gain. It contains amylopectin A, a super fattening starch. Wheat products are very high in calories, have a very high GI, and are addictive, including whole wheat products. According to researchers, Just two slices of whole-wheat bread can raise your blood sugar by more than two tablespoons of sugar.
Couscous may look like whole grain, but it’s not much different from refined wheat. No nutrition, only calories.
Bonus: Raw grain sprout
This is the most significant grain goodness. In this form, all the vitamins and minerals belonging to this particular type of grain are first at their absolute peak.
Sprouted grains can increase the grain’s essential nutrients, making them easier to digest. You can easily make your own.
- Soak raw whole grains overnight;
- rinse well;
- wrap in a wet cheesecloth;
- 12-24 hours depending on the grain, avoid direct sunlight;
- you can eat them raw or cooked.
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