Busting all myths, we insist that grains actually help you lose weight or maintain it and that all the options available in the market are not the same!
The Need For Grains
Carbs and fibre are essential for our body to function well and grains provide both. While Carbs give energy, the fibre in them is extremely helpful for weight loss. Fibre is an indigestible carbohydrate, which means that foods that contain it have fewer calories than the same amount of other carbs. Foods that are high in fibre fill you up faster and suppress your appetite, which makes them great for weight loss.
Types Of Grains
Did you 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 fibre, 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. Basically, these grains lose most of its nutrients and fibre during the refining process.
Here Are Some Of The Grains You Must Have:
Whole Oats
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Oats are high in avenanthramide, which is an antioxidant that protects the heart. The beta-glucan fibre is the fibre which is present in oats, and 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
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Often called a superfood, brown rice is rich in a lot of 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 fibre, and low in fat, and makes you feel full after eating a relatively small amount.
Whole Rye
According to research rye has more nutrients per serving than any other whole grain. It has 4 times more fibre than standard whole wheat. Only 100-calories per serving and it also have around 50% of your daily recommended amount of iron.
Whole-Grain Barley
Barley not only helps in losing weight but also for lowering the cholesterol level. Just make sure that you pick the whole-grain barley.
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Buckwheat
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Buckwheat has more protein than the other grains. This makes it an excellent source of protein for vegetarians. It is also very high in magnesium, which makes it important for regulating blood pressure. Buckwheat is an excellent source of fibre like all the other whole grains.
Quinoa
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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.
Corn
A good source of B-group vitamins, phosphorus, magnesium and high in antioxidants, corn is healthy when it is whole. It is also low in calories.
Lentils
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 fibre, which means that 8 of the 20 grams of carbohydrates would not get digested. Lentils are also amazingly loaded with vitamin B, potassium, zinc, calcium and iron.