Losing weight is a challenging task that requires constant effort to achieve the desired goals. From working out for hours to leaving your favourite foods, one needs to make a lot of sacrifices to shed those extra kilos. Diet is another important part of the weight loss journey; one must include nutritious foods like green vegetables, legumes, and seasonal fruits in their meals and reduce their calorie intake.
But did you know incorporating whole grains into your weight-loss diet can be a game-changer? Packed with essential nutrients, fibre, and complex carbohydrates, these humble and nutritious foods can support your overall well-being. Whole grains consist of the entire grain kernel, including the bran, germ, and endosperm, making them rich in vital nutrients.
Including whole grains in your diet can be beneficial for weight loss and weight management. Swapping low-fibre, refined carbohydrates like white bread and white rice for nutrient-dense, high-fibre whole grains has shown evidence of promoting weight control. Mindful consumption of whole grains is key, considering portion sizes and frequency of intake to maintain a healthy balance.
The advantages of incorporating whole grains extend beyond weight loss. Studies indicate that replacing refined grains with whole grains can lead to a decrease in body fat, even when body weight remains the same. This could be attributed to the increased satiety and stabilised blood sugar levels associated with consuming whole grains. Notably, focusing solely on body weight can overlook important internal changes such as reduced body fat mass and lower LDL cholesterol, which positively impact overall heart health.
If you're currently not consuming grains, adding whole grains to your meal plan can boost your fibre intake, which has well-documented benefits for weight loss. Fibre plays a crucial role in increasing satiety and aiding digestion, supporting sustainable weight loss efforts. Unless you have specific health restrictions or personal preferences, there's no need to exclude grains from your eating plan. The key lies in selecting the right type of grain and portion size.
If you are also planning to lose some weight, here are five types of whole grains that can help:
Quinoa
Quinoa is often referred to as a "super grain" due to its exceptional nutritional profile. It is a complete protein source and provides essential amino acids required by the body. Quinoa is also rich in fibre, which aids in promoting feelings of fullness and supporting healthy digestion. Additionally, it contains minerals such as magnesium, iron, and zinc. With its nutty flavour and versatility, quinoa can be enjoyed as a salad, upma, khichdi, or along with grilled chicken.
Oats
Oats are a popular breakfast staple that can help kick-start your weight loss journey. They are an excellent source of soluble fibre, which gives a feeling of fullness and reduces the risk of overeating. Oats also contain beta-glucan, a type of fibre that has been shown to lower cholesterol levels and support heart health. Popular oats recipes are oatmeal, khichdi, oats namkeen, and idli.
Brown Rice
Brown rice is a whole grain that provides amazing health benefits. It is an excellent source of complex carbohydrates, which are digested slowly, preventing rapid spikes in blood sugar levels. This steady release of energy can help control cravings and maintain a stable metabolism. Brown rice is also rich in fibre, vitamins, and minerals, including B vitamins and magnesium. You can replace your regular rice with brown rice and enjoy it with dal, curry, or idli and khichdi.
Barley
Barley is a nutritious whole grain that offers numerous health benefits. It is high in fibre, particularly beta-glucan, which helps regulate blood sugar levels and maintain satiety. Barley also contains important minerals such as selenium, manganese, and phosphorus. It is a great addition to soups, stews, and salads and can be used to prepare upma, pulao, and low-calorie bhel puri.
Buckwheat
It is a nutrient-dense whole grain that contains essential amino acids, making it a valuable source of plant-based protein. Buckwheat is also rich in fibre and minerals such as magnesium and copper. It can be used to make pancakes, khichdi, dosa, or as a substitute for rice. Including buckwheat in your diet can help control hunger pangs and support weight loss goals.