Turn slim with best Grains for Weight Loss

‘Grains’ enjoy a mixed reputation among the weight watching community….some dread grains because of their high carb content while others hail grains because of their high fiber content.  But, still there happens to be a lot of debate on the issue. However, renowned dietitians and nutritionists have recommended the inclusion of grains in your weight loss diet as grains, they think, can help you lose weight in a healthy way.

But, you need to know that all grains are not the same. Unrefined whole grains are the best type of grains for effective weight management. Whole grains are grains that contain varied parts of the complete grain such as seed, germ, bran as well as endosperm. The whole grains are also loaded with a huge lot of fiber, minerals and vitamins when compared to the refined versions. Also, whole grains contain healthy carbs that aid in effective weight management.

Here are some of the best grains you could try for weight loss:

1 Brown Rice

Brown Rice is a nutritional, fiber loaded grain that makes a healthy substitute to the refined, less nutritional white rice. ½ a cup of brown rice will have resistant starch amounting to nearly 1.7 grams. Resistant starch has a metabolism boosting effect on your body. It burns down fat and helps you maintain a healthy weight. Brown Rice has low energy density, low calorie count and hunger suppressing attribute. That makes brown rice an ideal grain for weight loss. Biriyani and Pulao with brown rice can indeed bring about a healthy twist to your daily rice-based meals.

                           

2 Whole Oats

Oats are the most nutritious form of whole grain consisting of both soluble as well as insoluble fibers. Oats have a very high percentage of Omega 3 fatty acids and mono-saturated fats that help in keeping your heart and brain healthy. Oats also consist in varied forms of other vital nutrients such as potassium, calcium, iron, Vitamin B and E. Oats can help in weight loss in a two-fold way…the huge amount of fiber present in Oats can ease bowel movements and detoxify your body. Fiber also aids digestion and boosts metabolism by removing toxins from your system. The fiber in whole oats can also suppress your appetite and keep you full for a long period of time. Oats Groats, Steel Cut Oats, Rolled Oats, Instant Oats are some of the varieties you can relish while on weight loss diet.

                                      

3  Quinoa

Quinoa is not a whole grain but a seed. Quinoa however is cooked like grains and is packed with all vital nutrients that assist your weight loss journey. A substance present in Quinoa known by the name of 20 Hydroxyeedysone suppresses your appetite and also torches calories in the most efficient manner. The high fiber and protein content of Quinoa can accelerate the metabolic rate of your body and prevent sudden blood sugar spikes. Quinoa upma or Quinoa khichdi are some of the best Quinoa recipes for weight loss.

                                   

 4 Buckwheat           

    

Buckwheat is extremely low in calories and has ‘zero’ saturated fat. It is nutritious and non-fattening. It is actually not a seed but a grain. You can use buckwheat as an alternative to white rice. Consuming buckwheat can also improve digestion and remove toxins from your body. That acts as an amazing metabolism booster and speeds up weight loss for you. Roasted buckwheat halwa, groats, buckheat khichdi, buckwheat dhokla, buckwheat dosa, buckwheat paranthas, buckwheat pancakes are some of the healthy buckwheat recipes you could try out for your weight loss.

                                    

5  Barley

Barley is another nutritious whole grain that helps you manage your weight efficiently. Barley is rich in beta-glucan fibers that help in keeping the cholesterol low, in suppressing appetite, in keeping the gut healthy. When your gut is healthy, you’ll be able to lose weight in a superb way as your body will digest food in a better way. There will be no surplus left to be converted to fat. Barley soup or barley-veggie khichdi can make wonderful tasty and hearty meals for weight loss.

                                      

6  Finger millet or Ragi 

Ragi or Finger Millet is a well known healthy grain widely used in South India. These gluten-free grains are known for their very high nutritional value. The amino acid called Tryptophan present in Ragi helps you in managing weight by controlling hunger. You can drink a glassful of Ragi malt daily or may use Ragi flour for various tasty dishes. Ragi flour can be used for making parathas, rotis, dosas, cakes etc.

                                         

7   Lentils

Lentils are packed with fiber, Omega-3S, proteins and healthy carbs and are low in fat content. Half a cup of lentils consists in nearly 20 grams carb and 8 grams fiber.  Thus, it takes time to digest lentils. Apart from fiber and carbs, lentils also contain other useful minerals such as zinc, iron, potassium and calcium. Including mixed lentil soup or lentil veggie soup in daily diet is best for weight watchers.

8    Corn

Corn is another very healthy grain full of insoluble fiber. Insoluble fibers in corn can help you suppress your appetite and consume fewer calories. The complex carbs present in this low fat grain triggers slow digestion thereby making you feel full for a long time. Corn soup, masala baby corn, corn chaat and corn flakes are some of the healthy and tasty corn recipes you can try for your weight loss diet.

 9   Beans

Whole beans are considered highly beneficial for weight loss. Being high in resistant starch, fiber and proteins beans take time to get digested and thus, you feel full for a long time on consuming beans. Kidney beans, black beans etc are simply great choices when it comes to losing weight. Beans chaat, beans soups etc are ideal weight loss recipes making use of beans. You can also enjoy a meal made out of boiled beans

    

Bask in the weight loss power of the healthy whole grains that can give you a slimmer body and slimmer waist.