Grains are a common ingredient in virtually every meal.
There's a 95% probability that your breakfast, lunch, and dinner have grain or grain powder as the main ingredient.
Pasta, bread, oatmeal, cakes, etc. all have traces of grains in them.
This makes grains the most consumed food items in the world today, and probably for the next few hundred years.
Relationship Between Whole Grains and Weight Loss
With grain, an essential ingredient in almost every meal, choosing the right foods can help promote good health while inducing natural weight loss.
Healthy grains (whole) are potent sources of dietary fiber, a key compound needed to cause satiation.
Eating foods made of whole grains makes you feel full for longer thus reducing the need or urge to eat more than you need.
Combining good grain with fresh veggies, fruits, and nuts provides your body with most of the required nutrients for healthy cell and body development.
This also helps reduce the desire to eat junk food hence paving the way for natural weight loss.
What Makes Whole Grains 'Efficient' For Weight Loss?
Whole grains are without a doubt the best sources of high-quality carbohydrates today. High-quality carbohydrates are needed to help provide the body with energy enough to fuel all body processes.
These grains, however, take longer to digest, which is one of the reasons why you tend to feel full for longer after a hearty grain packed meal. As mentioned earlier, healthy grains are rich sources of quality fiber, proteins too.
Not just any cereal will help you lose weight naturally.
The best grains are rich in high-quality fiber, complex carbohydrates, and excellent quality proteins.
These three work hand in hand in promoting satiation while reducing craving for more food. These foods not only take longer to digest, but also require massive amounts of energy (calories) to be broken down.
The Most Common And Best Grains For Weight Loss
Barley is one of the most potent sources of beta-glucan - a soluble fiber.
This naturally occurring fiber helps reduce cholesterol levels in the body. This means reduced risk of heart-related health conditions and significant fat loss.
Hull-less, waxy barley is the most common variety of barley cultivated today, and potent sources of pectin too.
Brown rice is another excellent source of high-quality dietary fiber.
The high fiber content in brown rice works miracles in curbing food cravings by inducing satiation.
Having more brown rice servings means you get to eat less, which makes it easy to shed off the excess pounds in weight.
One cup of brown rice is enough to provide the recommended daily allowance for fiber at 3.5 grams. White rice on the other hand only contains 0.6 grams of fiber.
In addition to promoting digestive health, buckwheat packs many healing properties that come in handy for anyone willing to lose weight.
Buckwheat contains properties that help prevent cardiovascular infections, regulate blood pressure, treat atherosclerosis, and even eliminate toxins brought about by necessary procedures such as chemotherapy and cancer radiation.
Tea made of buckwheat flowers also helps contain certain respiratory conditions and lung infections.
Corn is one of the best sources of high-quality fiber, Vitamin B1, Vitamin C, Vitamin B5, and carbohydrates.
These vitamins play a critical role in boosting cell regeneration and improved immunity.
The high fiber content helps regulate blood sugar while inducing satiation at the same time.
Millet is a rich source of high-quality proteins, fiber, carbohydrates, and some essential oils.
Millet is typically preferred by those watching their weight and especially vegans that need high-quality proteins. The rich protein content helps supply your body with amino acids, while fiber makes you feel full for much longer.
Adding millet to your diet plan should contribute to reducing cravings for fast foods and especially deep-fried junk.
Oat bran is considerably the richest source of dietary fiber, hence an essential ingredient for those that want to keep fit.
Oat bran is particularly indispensable in promoting digestive health and regulating blood sugar. People with diabetes can, therefore, enjoy a meal of oat bran without worrying about blood sugar spikes.
Thanks to the high fiber content, oat bran enables one to stay for hours without feeling hungry or having cravings for fast foods.
Quinoa has almost similar nutritional properties as millet. It is a sufficient source of vitamins, minerals, proteins, and most importantly, quality fiber.
Quinoa grain was once a staple food in South America, though it has since spread out to many other parts of the globe.
Quinoa grain promotes weight loss by providing your body with almost all the essential nutrients needed and inducing satiation.
Quinoa grain leaves you feeling satisfied for hours, which also forces the body to burn calories and stored fats for additional energy.
Rye is known to contain properties that not only suppress hunger, but also take care of the urge to eat anything in your way.
Most people prefer Rye bread for breakfast as it leaves them feeling satisfied all through to lunch that eliminates the need to have a mid-morning or mid-afternoon snack.
Unlike most types of bread in the market today, Rye bread is 100% wheat free, along with being a rich source of fiber with a lot fewer calories as compared to white bread.
Sorghum is presumably the riches source of protein, thiamin, phosphorus, iron, calcium, and fiber, all in one little grain.
These nutrients are not only essential for healthy cell development but also induce weight loss naturally.
Sorghum works by boosting metabolism and can also be used to treat various digestive conditions such as bloating, stomach ache, cramps, and indigestion.
Teff is an excellent source of manganese, calcium, iron, protein, vitamins, and other essential minerals.
Teff is also a rich source of fiber and other compounds that promote weight loss naturally.
Consuming teff replenishes your supply of these essential nutrients needed for cardiovascular health and stronger bones.
To lose weight naturally, start focusing on fresh vegetables and fruits first before anything else. Make it a mission to have at least seven servings of fresh fruits and vegetables every day. These should provide your body with the essential nutrients while keeping calorie intake in check.