Lately, grains have gotten a bad reputation because many people think grains are carbs and carbs as a way to gain weight. Well, it’s not that simple and it’s not that complicated. Some grains will really help you lose or maintain the perfect weight, while others will do just the opposite. The trick is to choose the correct type of grain. And don’t miss our very special bonus.
At CreativeSide, we’re always looking for tips to stay healthy and we want to share this article with you.
Why Do We Need Grains?
Carbohydrates and fiber are essential for our bodies to function well, and grains provide both. Carbohydrates give us energy, while fibers are definitely useful for losing weight. Fiber is practically an indigestible carbohydrate, which means that the foods that contain it have fewer calories than the same amount of other carbohydrates. Foods high in fiber fill you up faster and take away your appetite, making them excellent for weight loss.
Different Types Of Grain
To start, we must know that the same grain can have very different properties, depending on how it was processed and understanding this is very critical.
- Whole grains contain all parts of the seed, the bran, the germ, and the endosperm. Whole grain has much more fiber, vitamins, and minerals than refined grains. You can find it in the whole form or as flour.
- Bran and germ have been removed from refined grains, making it generally a finer, smoother texture. Unfortunately, it loses most of its nutrients and fibers during the refining process.
- Enriched grains are refined after the replacement of some nutrients, which were lost during refining.
- Fortified grains have additional nutrients added to them, which do not occur naturally in that specific type of grain. It can be vitamins or minerals like folic acid or iron.
What Grains To Eat For Weight Loss
In general, you should choose whole grains, rich in fiber, with a low glycemic index (GI), because the more vitamins and minerals you have, the healthier you will be.
1. Whole Oats
Oat is very rich in avenanthramide, an antioxidant that protects the heart. The fiber in oats is beta-glucan fiber. It is known for its ability to absorb a lot of water, which means it bloats in the stomach and increases the feeling of satiety. Overall, oat is an excellent food for losing weight and keeping it off as long as you keep an eye on supplements.
2. Brown Rice
Brown rice is rich in so many vitamins that it almost becomes a superfood. It has antioxidants, magnesium, phosphorus, B vitamins and is one of the few products with a high selenium content. It is also high in fiber, low in fat, and low in density, which means you feel full after eating a relatively small amount.
If you want to try something very different, red and black rice can be a good choice, both are considered whole grains and are high in antioxidants.
3. Whole Rye
The researchers believe that rye has more nutrients per serving than any other whole grain. It has 4 times more fiber than standard whole wheat, 100 calories per serving, and almost 50% of the RDA for iron.
4. Whole-grain barley
Barley is excellent not only for losing weight but also for lowering cholesterol levels. When shopping, make sure you get whole barley, not “pearl”, which practically means refined.
Buckwheat has more protein than other grains, making it an exceptionally good source of protein for vegetarians. It is very rich in magnesium, which is important for regulating blood pressure. And, like all whole grains, it is also a good source of fiber.
Quinoa and buckwheat are great for people with celiac disease and gluten intolerance. Quinoa is also rich in protein and very rich in B vitamins and omega-3 fatty acids. Although quinoa is not low in calories, it has a low glycemic index, which means that it will not cause a large increase in blood sugar.
Lentils are a unique grain because they are really rich in protein and fiber, low in fat and high indigestible carbohydrates. A half-cup serving of lentils contains 20 grams of carbohydrates and 8 grams of fiber, which means that 8 of the 20 grams of carbohydrates will not be digested. Furthermore, they are loaded with B vitamins, zinc, iron, potassium, and calcium.
As you can see, you can easily find a tasty and healthy substitute for the beans listed below.
What Grains To Avoid When Losing Weight
Refined grains are the ones you want to avoid. They contain only calories and do not provide nutrition. Some whole grains with a high GI are also not a good option if you watch your waist.
1. White Rice
White rice is a refined carbohydrate, rich in calories, low in fiber and has almost no nutrition. It has a very high GI, so it turns into sugar right after eating and only fills it up for a short time.
Wheat can also be called a superfood. A superfood to gain weight. It contains amylopectin A, a super starch that is extremely fattening. Wheat products are very high in calories, have a very high GI, and are very addictive, including whole wheat products. According to the researchers, just 2 slices of whole wheat bread can raise blood sugar by more than 2 tablespoons of table sugar.
Couscous may seem like whole grain, but the reality is that it is not much different from refined wheat. Without nutrition, only calories.
Bonus: raw grain sprout
This is the highest quality of the grain. In this way, all the vitamins and minerals that belong to that specific type of grain are at their absolute highest point.
Sprouting grains amplifies the grains main nutrients and facilitates digestion. You can easily do it yourself.
- Soak raw whole grains overnight;
- rinse well
- wrap in wet gauze;
- leave for 12-24 hours, depending on the grain, keeping it away from direct sunlight;
- you can eat them raw or cooked.
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