Best Grains for Weight Loss

Reducing weight requires controlling hunger pangs. A balanced diet, including vegetables, fruits, grains, nuts, and seeds, constitutes a wholesome meal. This removes the constant desire to eat snacks or junk foods.

At the same time, a diet rich in fibres and low in calories is perfect for weight loss. Check the curated list of top grains for weight loss underneath if you want to shed some pounds.

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How Eating Grains Helps in Weight Loss?

The golden rule to weight loss is eating right, not eating less. An individual should consume a balanced diet that is rich in nutrients. However, many individuals avoid including grains in their diet due to the misconception of carb content.

In reality, many grains are low in calories and rich in fibre content. Variants like whole grains help in weight management as it keeps the stomach full. This reduces the urge to consume snacks in between meals.

Apart from fibres, some grains are rich in protein, vitamins, minerals and iron. An individual can consume these grains in whole or unprocessed form. Barley, buckwheat, millets, brown rice, etc., are examples of low-calorie grains that are good for weight loss.

Here is a detailed explanation of the best grains for weight loss that you must include in your diet to lose weight.

What Are the Best Grains for Weight Loss?

Weight loss is a challenging task that requires regular exercising and eating healthy food. Including grains in the diet support health and weight goals.

Here is a list of the top grains for weight loss that you can include in your meal plan.

Barley

Barley has a chewy consistency and a nutty flavour which complements many dishes. It is low in calories, which makes it perfect for losing weight. In addition, consuming barley products help in lowering cholesterol level. To make the diet effective, an individual needs to invest in whole-grain barley. Usually, it is available in flour form that can be baked as bread or included in dishes.

Brown Rice

Brown rice is a rich source of dietary fibre that protects the body from cardiovascular diseases. It contains multiple vitamins and minerals that support a healthy body and mind. Brown rice has magnesium, antioxidants, vitamins, phosphorus and selenium. Since it is high in fibre, consuming a small amount satisfies the appetite. One can also include healthy rice variants like black and red rice into their diet. These grains are high in antioxidants.

Finger Millets

Finger millet or ragi is used in making Indian breads, such as roti, paratha, etc. It is rich in vitamin D and calcium, which makes it an ideal food for bone strength. In addition, Ragi is a highly nutritious gluten-free grain. Consuming ragi can help an individual to prevent medical conditions like diabetes and anaemia. The low-calorie properties are what makes it perfect for a weight loss diet.

Oats

Many health enthusiasts consider oats as their go-to diet meal. This super grain contains

Avenanthramide is an antioxidant that protects cardiovascular health. It is rich in beta-glucan fibre. Moreover, it has water-absorbing properties that swell the stomach and leaves the feeling of fullness. Oats can be consumed as cereals or mixed with regular dishes to give a zing.

Quinoa

Quinoa is a tiny grain that is high in vitamin B and protein. It is an ideal food for individuals with gluten intolerance and celiac disease. It also contains omega-3 fatty acids, which is good for heart health. In addition, it has a low Glycemic Index that can avoid causing blood sugar spikes.

These are some of the top whole-grain diets for weight loss. An individual can find these grains in almost every grocery shop or online. However, before investing in a grain of your choice, consulting a medical practitioner is very important.

They can analyse your medical conditions and Body Mass Index to plan a diet accordingly. Nevertheless, there are certain starchy grains that must be avoided or consumed in a low portion for weight management. Some of them are discussed below.

What Are the Grains to Avoid During Weight Loss?

Individuals who target a toned muscle and a healthy body must avoid refined grains. They contain high calories and low nutrition. These grains increase the blood sugar level and add weight. Here are some grains that must be avoided by individuals trying to lose weight and those with cardiovascular issues.

White Rice

It is a refined form of carbohydrate that is high in calories. White rice has a low fibre ratio and hardly any nutrition. The high glycaemic index in the rice converts into sugar that fills the stomach for a short period. Consuming white rice every day can increase the chances of type –II diabetes.

Wheat

Wheat can be considered the worst food item in terms of bodyweight management. This grain contains a high level of starch that is harmful to diabetic and heart patients. In addition, food made from wheat is addictive in taste but low in nutrition. Scientifically, consuming two bread slices raises the blood sugar level significantly.

Couscous

It is a form of whole-grain that looks like semolina. However, this grain contains no nutritional value. It is high in calories which is harmful to obese individuals.

The mentioned grains should be avoided by individuals who have metabolic syndrome, insulin resistance or diabetes. It is advised to consult a dietician regarding the grain consumption and the quantity.

In terms of weight loss, an individual should consume an equal proportion of whole grains and fibre cruciferous vegetables. The meal should be cooked in low-calorie oil to derive maximum nutrition from the food items. Consuming fresh fruit and juices would also help in weight loss goals.

Now that you know about grains for weight loss and their benefits, start preparing a diet chart today!

Frequently Asked Questions

✓ Does consuming grains for weight loss affect an individual’s gut health?

Yes, eating grains in the wrong proportion can reduce nutrient absorption and harm the balance of the gut bacteria. This is because it contains phytic acid, which binds to minerals such as calcium, iron, zinc, etc., in the intestines, preventing their absorption.

✓ Can an individual exclude grains from their diet for weight loss?

An individual can limit the consumption of grain from their diet during weight loss. However, Cutting it out entirely can be harmful to health. Every human needs to consume a balanced diet which should include grains.