Best whole grains for weight loss

Introduction:

Whole grains are main component of weight loss diet as they are rich in fiber and improve satiety feeling to your gut. In addition whole grains fight inflammation. Fiber also is important for promoting normal digestive process. Moreover, they are rich in protein and keep you full for longer period and building muscles so burning more calories.

Whole grains are higher in vitamins and minerals than refined ones. B vitamins, and iron when consumed in their whole, unprocessed form. So aim to include a variety of whole grains in your diet, especially the following eight.

1. Oats

Steel cuts oats are less processed than rolled oats so they are better. They have slower digestion rate and have low glycaemic index so less spike in blood sugar. Moreover, they helps you in feeling full for longer period and more beneficial for weight loss management. Adding oats that are rich in fiber with other food like nuts, seeds and fruits is a healthy meals and helpful in weight loss.

Serving size: 1/2 cup dry steel-cut oats Calories: 170 Carbs: 31 grams Fiber: 4 grams Protein: 4 grams

2. Quinoa

Gluten free products, high in protein as twice than brown rice moreover it is complete plant-based protein.

It leaves you feeling more satisfied than other grains because of the fiber and protein content, so it's a good food for weight loss.

Serving size: 1/4 cup dry quinoa Calories: 170 Carbs: 32 grams Fiber: 5 grams Protein: 6 grams

3. Wheat Berries

This grain has an amazingly chewy texture, it's high in fiber, and it's bulky, which helps you stay satisfied longer.

Enjoy wheat berries at lunch mixed with vegetables is a good idea for weight loss.

Serving size: 1/4 cup dry wheat berries Calories: 150 Carbs: 32 grams Fiber: 6 grams Protein: 6 grams

4. Farro

It is packed with fiber and protein moreover it has more protein that quinoa and oats. It's similar to rice in that it has a soft, tender texture, so it tastes perfect paired with curries, beans, and roasted veggies.

Serving size: 1/4 cup dry Farro Calories: 200 Carbs: 37 grams Fiber: 7 grams Protein: 7 grams

5. Barley

It's easy to find and easy to cook, and it has a pleasing chewy texture that can be used for sweet or savoury recipes. It is rich in fiber so it keeps you full for longer period. It is not gluten free but if you have gluten sensitivity you must avoid it.

Serving size: 1/4 cup dry pearl barley Calories: 180 Carbs: 39 grams Fiber: 8 grams Protein: 5 grams

6. Freekeh

It's high in fiber and protein which both keep you feel full for longer period.

Serving size: 1/4 cup dry Calories: 170 Carbs: 33 grams Fiber: 8 grams Protein: 7 grams

7. Buckwheat

It is gluten free and high in protein. It is rich in soluble fiber and it has low glycaemic index. You can cook up buckwheat groats (hulled seeds of the buckwheat plant) to use in salads, soups, and stir-fry, buy buckwheat noodles, or use buckwheat flour in baking.

Serving size: 1/4 cup dry buckwheat groats Calories: 160 Carbs: 32 grams Fiber: 1 grams Protein: 6 grams

Serving size: 1/4 cup buckwheat flour Calories: 100 Carbs: 21 grams Fiber: 4 grams Protein: 4 grams

8. Spelt

Spelt is an easily digestible primitive relative of modern-day wheat, so it's not gluten-free, but it's high in soluble fiber and protein. You can eat it in its whole form, as spelt berries, or using spelt flour.

Serving size: 1/4 cup dry spelt berries Calories: 180 Carbs: 38 grams Fiber: 5 grams Protein: 7 grams

Serving size: 1/4 cup spelt flour Calories: 120 Carbs: 22 grams Fiber: 4 grams Protein: 4 grams

Sources:

https://www-popsugar-com.cdn.ampproject.org/v/s/www.popsugar.com/fitness/Best-Grains-Weight-Loss-45688070/amp?amp_js_v=0.1

https://yumuniverse.com/shiitake-buckwheat-quinoa-stir-fry/