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. The gluten-free Amaranth is a great choice for people with Celiac disease. It is also amazing for people who are recovering from an illness and need that extra dose of nutrients for gaining strength. However, overconsuming Amaranth could be troublesome for your gut health and can cause issues like constipation and bloating.



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 is good for making gluten-free recipes for people with Celiac disease.

5. MilletMillet 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. Millets can be added to stews and grain bowls. When overcooked, it 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.


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