Best whole grains for weight loss: 5 nutritional powerhouses to try

We people do not consume sufficient whole grains, and this has serious health implications. Whole grains are rich in nutrients and fibre and therefore associated with stronger gut, heart, and metabolic health. They even tend to reduce the risk for chronic conditions like colorectal cancer, cardiovascular disease, and Type 2 diabetes. While most of us go for the usual suspects, including wheat, rice, and oats, the lesser-known varieties could add more nutrients to your diet. Here are five grains that experts suggest you have on the menu.




1. Buckwheat:

Technically a seed, not a grain, buckwheat is packed with protein and fibre and the antioxidant rutin, which helps keep blood vessels strong and may slow down inflammation and risk of diabetes.


Buckwheat is prepared by cooking it into a congealed mass, with 1 cup containing 6 grams of protein and 4.5 grams of fibre. Enjoy it as a hearty breakfast porridge, known as kasha. Use the flour to make buckwheat flatbreads, known as ployes. Toss it in a salad like the Endive, Apple, and Kasha Salad.

2. Amaranth:

This small, high-protein seed contains about 9 grams of protein per cooked cup along with 5 grams of fibre and is filled to the brim with antioxidants. "Amaranth can be a great stand-in for animal-based proteins," says Indigenous chef Tina Archuleta. She mills the raw amaranth seed into flour for baking or cooks it in milk to make a rich chocolate pudding. The nutty flavour allows for it to be used in sweet and savoury recipes.




3. Teff
Teff is a nutritional powerhouse, providing 10 grams of protein and 7 grams of fibre per cooked cup. Rich in calcium and iron, it benefits health in the musculoskeletal and circulatory systems. In Ethiopia, it's a staple for injera, the slightly sour, airy flatbread that completes every meal. Teff's nutty-cocoa flavour is especially delicious in breakfast porridge or baked goods like cookies or cinnamon rolls.

4. Sorghum:

Sorghum is a wonderfully versatile grain, rich in antioxidants, and with a slightly sweet, nutty flavour. It's a nice breakfast porridge when soaked overnight, and it can be popped like popcorn or roasted as a crunchy salad topper. "Sorghum flour can easily be swapped into gluten-free recipes," says Beitchman. "It's a great option for any of you looking for a nutritious gluten-free alternative.".


3. Millet:

Millet can be pearl or finger, and both are light and fluffy when cooked, though pearl millet has a slightly nutty flavour, like hazelnuts, while finger millet tastes grassier. Celine Beitchman, an Institute of Culinary Education nutrition director, describes millet as a "blank canvas" and suggests it for stews and grain bowls and, when overcooked, turns sticky and can be formed into patties that are then pan-fried. Millet is rich in iron, magnesium, and potassium, thus a healthy food for the heart.



These five grains bring a colour and flavour dimension to your daily plate, but these are also nutrient-dense food powerhouses that support the overall well-being of an individual. Adding them to your meals is the easiest way to boost your fibre, protein, and antioxidant intake and diversify your diet.

These whole grains can also lead to better blood sugar control and, therefore, to reduced risk of Type 2 diabetes. High fiber intake controls blood sugar and keeps an individual feeling fuller for much longer. The antioxidants in these grains, for example, as found in amaranth and buckwheat, help reduce inflammation; amaranth and buckwheat are some of the high-antioxidant-rich grains, and these grains play a crucial role in chronic diseases prevention. Diversifying your grain choices therefore improves the health benefits but opens to wider and diverse flavors and textures in your foods.

Grains' high fiber content and capacity to prolong feelings of fullness make them a useful complement to a weight loss diet. By lowering the chance of overeating, choosing whole grains over processed ones can help with metabolism, improve digestion, and encourage a healthier weight.


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