Grains play a significant role in our daily diet, and when you're on a weight loss journey, choosing the right grains can be pivotal to your success. Indian cuisine has a lot of dishes where the main ingredient is some or another grain, so it is important to know what to eat and what to avoid for a healthy, balanced diet.
Cereal grains like wheat, rice, and corn, though globally consumed, have sparked debate over their health impacts. Whole grains, which retain bran and germ, offer valuable nutrients and fibre. Enriched, refined grains recover lost nutrients but lack fiber. Some grains, such as oats and brown rice, are often eaten whole, while others, like white bread, couscous, semolina, and pasta, are refined.
Whole grains deliver more minerals, fibre, and antioxidants. Their phenolic acids, abundant in bran, showcase antioxidant, anti-inflammatory, and anticancer attributes. Studies suggest whole grains support longevity, weight management, lower diabetes and heart disease risks, and reduce colorectal cancer incidence. So, if you are on a diet for weight loss and are confused about deciding which grains to add to your diet and which grains to stay away from, we have a short guide for you. Let us look at grains to eat and avoid when aiming to shed those extra pounds.
The 7 Weight Loss-Friendly Grains To Eat:
Whole grains are pretty healthy, and most of them add value to your diet. Here are five grains you can eat while on a weight-loss diet.
Quinoa:
Recipe - Bhusanur.cooking
Quinoa is often hailed as a superfood, and for good reason. It's a complete protein source, providing all nine essential amino acids, making it particularly beneficial for vegetarians and vegans. Quinoa is also rich in fibre, which aids in digestion and helps control hunger. This grain provides sustained energy and is a versatile addition to salads, soups, and grain bowls. You can also prepare quinoa poha or upma.
Oats:
Oats are a morning favourite for many, and they can be an indispensable ally in your weight loss journey. They are high in soluble fibre, which not only keeps you feeling full but also helps regulate blood sugar levels. Oats can be prepared as a comforting bowl of oatmeal, added to smoothies, or used in baking healthy snacks like oatmeal cookies or bars.
Oat khichdi is also a delicious way to have it for lunch or dinner. Remember to opt for rolled oats instead of instant oats, which are often heavily processed grains and contain added sugars and flavourings. They have a higher glycemic index compared to steel-cut or rolled oats, which can affect blood sugar control.
Brown Rice:
Unlike its refined white counterpart, brown rice retains its bran and germ layers, which are rich in fibre, vitamins, and minerals. This fibre content in brown rice helps with digestion and maintains steady blood sugar levels, reducing the risk of cravings. It can be used as a base for stir-fries, pulao bowls, or as a side dish for your favourite protein like chicken, tofu, or fish.
Barley:
Recipe - chefharpalsingh
Barley is a grain again known for its impressive fibre content, particularly beta-glucans, which promote a feeling of fullness and assist in weight management. It's also a good source of vitamins and minerals. Barley can be used in soups, stews, and as the main grain for pilaf or khichdi.
Bulgur:
If you're looking for a quick-cooking grain that's rich in fibre and protein, bulgur wheat or daliya is an excellent choice. It's often used in Middle Eastern and Mediterranean cuisine, making it a great addition to dishes like tabbouleh or stuffed vegetables. Indian cuisine also has several dalia-based dishes like kheer, khichdi, or a simple porridge.
Buckwheat:
Despite its name, buckwheat, or kuttu, it is not related to wheat and is naturally gluten-free. It is high in fibre and protein, which can help control your appetite and keep you feeling full. Buckwheat is versatile and can be used in dishes like porridge, pancakes, and salads. Kuttu ke parathe is commonly eaten during fasts in India.
Sorghum:
Sorghum, or jowar, is another gluten-free grain that's high in fibre and protein. It has a low glycemic index, which means it does not cause rapid blood sugar spikes after consumption. Sorghum can be used in various recipes and is used to make roti, dosa, and upma.
Grains to Avoid or Limit for Weight Loss:
While no single food group can automatically make you gain weight, some grains do have less fibre and nutrients, so it is better to limit their consumption. Here are three of them:
White Rice:
White rice is a staple in many diets, including Indian cuisine, but it lacks the fibre and nutrients present in brown rice. It has a high glycemic index, causing rapid spikes in blood sugar levels, which can lead to cravings and overeating. If you prefer rice, opt for brown rice or other whole grains instead.
Wheat:
Another very common food grain eaten in India is wheat, and the flour made from it is low in fibre and nutrients. It contains super starch, which is fattening, and its disadvantages grow as wheat flour gets more refined. Wheat products have a very high GI and consuming them increases carb cravings multifold.
Couscous:
Traditional couscous is made from refined wheat, making it low in fibre and nutrients compared to whole grains like quinoa or bulgur. Semolina, commonly used in pasta and couscous, is made from durum wheat and is a refined grain. It offers fewer nutrients and less fibre compared to whole grains. It lacks nutrients but is high in calories. If you enjoy the texture of couscous, consider trying whole wheat couscous or other whole grains as alternatives.
When adding grains to your weight-loss diet, portion control is key. Even healthy grains can contribute to weight gain if consumed in excessive amounts. Remember to balance your grain intake with a variety of nutrient-dense foods, including lean proteins, vegetables, fruits, and healthy fats, to create a well-rounded and sustainable weight loss plan.