If you are on the lookout for a healthy lifestyle you would need to make a few changes in your life including your dietary approach. What you eat is what you become. Do you want to become a healthy person gain some muscle weight or lose some body weight? You need to ensure eating a healthy and balanced diet. Whole grains could be an essential part of your balanced dieWhole grains are an essential part of a balanced diet, you can specifically add whole grains for weight loss in your diet.
This article will help you better understand why whole grains should be a part of your diet, especially if you want to lose weight. Why is whole grains better than refined grains you ask? Well, it is because whole grains contain all three parts of the grain kernel- the bran, germ, and endosperm. All three parts of the grain kernel ensure a comprehensive range of nutrients. This is one of the major reasons why whole grains are suggested as a prominent part of weight loss diet plans.
What are whole grains?
The grains that have not been milled to remove bran and germ are called whole grains. Otherwise the refining process strips away bran and germ from grains. The most common whole grains that people often consume because of their nutritional value are:
- Brown rice
- Oats
- Quinoa
- Barley
- Whole wheat
- Millet
- Rye
- Bulgur
- Farro
Nutritional profile of whole grains
Whole grains are preferred foods to include in the diet, especially in a weight loss diet because they are packed with nutrients.
Whole grains have a high content of fiber which is necessary for digestive health and also helps to maintain stable blood sugar levels.
Vitamin B content in whole grains makes them essential foods for energy production and overall cellular functions. Whole grains are rich in vitamin Bs like thiamin, riboflavin, niacin, and folate.
Eating whole grains will help you get essential minerals as well including iron, magnesium, zinc, and selenium which is important for various body functions.
Whole grains are also rich in antioxidants such as vitamin E and phenolic acid which prevents the cell from damage.
Phytochemicals are shown to reduce the risk of chronic diseases and whole grains have an adequate amount of phytochemicals.
Health benefits of whole grains
Whole grains are a major part of a healthy diet because of multiple health benefits. Below we are going to discuss the many health benefits of eating whole grains.
Whole grains help to improve digestion:
The high fiber content of whole grains helps to improve digestive health by easy removal of body waste and preventing constipation.
Whole grains aid in weight management:
If you want to lose weight, add high-fiber foods to your diet, whole grains being one of them. The high fiber content of whole grains promotes the feeling of satiety and reduces overall calorie intake. When you feel full for longer periods of time you do not feel the need to eat frequently or in between meals.
Whole grains support heart health:
The soluble content of fiber in whole grains can help to reduce bad cholesterol levels also known as LDL cholesterol, which can help improve your heart health.
If you regularly consume whole grains, it will also help with lower blood pressure.
Cholesterol and blood pressure are major reasons for heart diseases, when they are in control, it will improve your heart health.
Whole grains help to control blood sugar levels:
Whole grains have relatively lower levels of glycemic index which leads to slower digestion and gradual rise in blood sugar levels. Whole grains are specifically beneficial for diabetes.
Whole grains reduce the risk of chronic diseases:
The antioxidant and phytochemical content in whole grains can help you protect against certain cancers like colorectal cancer.
The anti-inflammatory properties of whole grains reduce the risk of chronic diseases like type 2 diabetes and other cardiovascular disease.
Whole grains have a variety of nutrients:
Whole grain has all three parts of the grain kernel, namely, bran, germ, and endosperm. It makes it nutrient-packed and is beneficial for overall health as it has essential minerals and vitamins including fiber, protein, and vitamin B.
Whole grains for weight loss
Whole grains are nutrition-packed because they contain all three parts of the grain kernel- bran, germ, and endosperm. This makes them retain essential nutrients, especially fiber and protein. That is why they make one of the most nutrient-packed foods to eat during weight loss.
High fiber content:
You can effectively lose weight when you are consuming fewer calories and more nutrients in the first place. Of course, burning calories is also essential but first, you need to make sure you don’t eat much. Consuming fiber and protein-rich foods will make you feel full for longer periods of time which will reduce your calorie intake because you will feel less hungry. The feeling of satiety will prevent you from overeating.
Fiber also aids in healthy digestion supporting your digestive health by preventing constipation and promoting regular bowel movement. All these are important for weight management.
Low glycemic index:
Whole grains have low glycemic index which means they do not cause a sudden rise in blood sugar level which helps to keep it under control as the rise of blood sugar level is slow and gradual. This helps to control cravings and appetite leading you to consume fewer calories.
Nutrient density:
Whole grains are densely packed with nutrients including essential vitamins, minerals, and antioxidants. They are not just good for your overall health but also provide vital nutrients to your body that you need during weight loss.
Increased metabolism:
Eating whole grains will help to increase your metabolism by increasing the thermogenic effect. Your body needs more energy to digest and metabolize whole grains, so the thermogenesis process can help to increase the metabolic rate at which your food is metabolized which will lead to an increase in calorie burning.
Reduced fat storage:
Consuming whole grains can help to improve insulin sensitivity which helps the body to manage blood sugar levels more effectively. This will reduce the body’s tendency to store fat.
How to incorporate whole grains into your diet?
Breakfast:
Include whole grain in your breakfast, the first meal of the day so you can feel fuller for long periods of time and do not feel the need to munch on something between breakfast and lunch.
You can have a bowl of oatmeal and top it with fresh fruits, nuts, and seeds, making it a complete nutritional breakfast.
Whole grain cereal is one more choice you can make for your breakfast. Make sure to choose cereals with minimal sugar content to start your day with healthy food.
Whole grain staples:
Switch to whole grain staples including brown rice or quinoa as a base for salad, stir-fries, and side dishes. Wheat bread, pasta, and tortillas are better alternatives instead of their refined counterparts.
Replace your munchy snacks:
You can replace your munchy snacks with the ones that are made of whole grains, for example, air-popped popcorn which is a healthy and low-calorie snack. You can also find whole grain crackers in the market and eat them with hummus, cheese, or nut butter which makes a satisfying snack.
Incorporate different grains in different ways:
You can get various whole grains in the market. Try to incorporate whole grains like barley, farro, bulgur, and millet into your meals for more variety and flavors in your diet. You can also experiment with different whole grains by incorporating them into different recipes like gran salad, grain bowls, and healthy soups.
Baking with whole grains:
You should also consider replacing whole wheat flour with white flour if you love to bake. This will increase fiber and nutrient content in your baked products making them healthy to add to your diet.
Frequently Asked Questions:
What whole grain is best for weight loss?
Ans. Whole grains are good for weight loss. You can try to incorporate different types of whole grains in your diet including brown rice, oats, barley, farro, bulgur, etc to have variety in your diet for weight loss.
What are the four whole grains you should be eating?
Ans. Although you should eat a variety of whole grains, brown rice, oats, barley, and whole wheat are the 4 whole grains that you should definitely eat during weight loss.
Which grains should I avoid for weight loss?
Ans. If you want to lose weight, make sure you are not consuming refined grains. Eat whole grains instead because it contains all three parts of the grain kernel- the bran, germ, and endosperm which makes it more fibrous than refined grains. This way they even retain their protein content.
