8 Grains That Are Great For Weight Loss (And 3 More That Are Not)

Nov 16, 2018

Recently with all the new low-carb diet fads, grains have been avoided by many. They have a bad reputation with diets such as keto or low carb high-fat diets.

Many people think of grains as just carbs, and they think carbs are a quick way to gain weight. However, carb is not as simple or even as complicated as many think. In fact, some grains might help you lose weight.

Some grains will make you gain weight. You just need to know which ones are best for your goals.

Our bodies need fiber and carbs that are provided by grains. For energy, we need carbs and fiber helps us lose weight. Fiber helps us feel full, but it is an indigestible carb. This means it is lower in calories. High fiber foods are great for losing weight.

Grains can be very different based on how they are processed. This is very important in understanding the different properties.

• Whole Grains - These are grains that contain every part of the grain. This includes seed, germ, bran, and endosperm. This has much more vitamins, fiber, and minerals. Whole grains can be found as flour or in whole form.
• Refined Grains - These grains have the germ and bran removed. It is usually softer and finer than whole grains. However, removing the bran and germ also removes much of its fiber and nutrients.
• Enriched Grains - This is very similar to refined grains except some of the nutrients are added back in.
• Fortified Grains - These are grains that have added nutrients to them. They don’t occur naturally in that grain. Some of the nutrients that might be added are iron or folic acid.

To lose weight, you want to try to stick to whole grains that are high in fiber. It has more minerals and vitamins which means it is healthier and has a low glycemic index (GI).

These are high in an antioxidant that is protective to the heart, avenanthramide. Oats also contain fiber known as beta-glucan fiber. It absorbs water so it swells in your stomach. This makes you feel much more full.

 Brown rice is full of vitamins. It has magnesium, selenium, antioxidants, and B-group vitamins. Not many products have selenium. Brown rice is low in fact, high in fiber, and it leaves you feeling full with just a small amount.

 Whole rye has 4 times as much fiber as regular whole wheat. It also has half of your daily value of iron. It is only 100 calories per serving, but it is still a high nutrient food.

This is great for weight loss and for lowering cholesterol. However, you want to make sure to get whole-grain barley opposed to pearled barley.

Buckwheat is higher in protein compared to other grains. This means it is great especially for vegans and vegetarians. It is also great for blood pressure due to the high levels of magnesium. In addition, it is a great source of fiber.

Quinoa is great for people who can’t have gluten. It is also high in protein. While its higher in calories, it's low on the glycemic index.

Whole corn is very healthy for you. It has magnesium, phosphorus, and B-group vitamins. It's also low in calories on its own.

Lentils are very high in protein and fiber. They are also low in fat. They are loaded with vitamins and minerals such as zinc, potassium, calcium, and iron.

Grains such as refined grains are ones to stay away from when trying to lose weight. They are generally empty calories with a high GI.

White rice is high in calories, lacks fiber, and is refined. It contains very little nutrition. Because it has a high GI, it becomes sugar soon after ingestion. You will only feel full for a short amount of time after you eat it.

Wheat is great if you are looking to gain weight because it has amylopectin A. This is very fattening to whoever eats it. Its high in calories with a high GI. It tends to raise your blood sugar very quickly.

This is very tricky. It looks like a whole grain but it is actually very similar to refined wheat. It has no nutritional value to it but it is high in calories.

Raw grain sprout is an excellent grain. All minerals and vitamins are at their highest point. Sprouting grains increase key nutrients and are easy to digest. It is extremely easy to make yourself.

•  Soak the grains overnight.
• Rinse.
• Wrap in a damp cheesecloth.
• Let sit out of direct sunlight for about 12 to 24 hours.
• Rinse once again.
• You can eat this raw or cooked.

Did you learn something new with this article? How will it affect your eating habits? Let us know in the comments what you think - and don't forget to pass this article on to your friends and family! 

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation by your doctor. Your health is important to us!