8 Grains You Should Eat If You Want to Lose Weight and 3 You Should Avoid

Lately, cereals have gotten a bad rap because many people believe them to be carbohydrates and see this food category as a weight loss villain. Well, the reality is that it’s not that simple, but not that complicated either. Some grains will actually help you lose or maintain your ideal weight, while others will do the exact opposite. The trick is choosing the right type of grain. Also, don’t miss out on our special bonus at the end of the post.

we do awesome.club we are always looking for advice for healthy living and for that reason we want to share these tips with you.

Carbohydrates and fiber are essential for our body to function properly. Carbohydrates give us energy, while fiber is very useful for losing weight. It is practically a non-digestible carbohydrate, which means that foods containing it have fewer calories than the same amount of other carbohydrates. Fiber-rich foods make you feel fuller faster, as well as suppressing your appetite, which makes them great for weight loss.

To begin with, we must know that the same grain can have very different properties depending on how it has been processed. In addition, one must understand that this is very critical.

Whole grains contain much more fiber, vitamins and minerals than refined grains. It is possible to find it in its original form or as flour. In refined grains, the bran and germ have been removed, so they usually have a finer, smoother texture. Unfortunately, most of their nutrients and fiber are lost during the refining process. Enriched grains are refined after some nutrients, lost during refining, have been replaced. Fortified grains have additional nutrients added to them that are not naturally found in that particular type of grain. These can be vitamins or minerals such as folic acid or iron.

In general, you should choose whole grains that are high in fiber and have a low glycemic index (GI), as the more vitamins and minerals your body has, the healthier you are.

Oats are very rich in aventramide, a antioxidant that protects the heart🇧🇷 THE fiber of oats is beta-glucan, known for its ability to absorb a lot of water, which means it swells in the stomach, increasing feelings of fullness. Overall, oats are an excellent food for losing weight and keeping it off, as long as you pay attention to supplements.

Brown rice is so rich in so many vitamins that it practically becomes a superfood. It has antioxidants, magnesium, phosphorus, B group vitamins and it is one of the few products that is high in selenium. It is also very high in fiber, low in fat and low in density, which means you feel full after eating a relatively small amount.

If you want to try something very different, you can try the red and black riceas both are considered whole grains and are rich in antioxidants.

Researchers believe that rye has more nutrients than any other whole grain. It has 4 times more fiber than standard whole wheatcontains 100 calories per serving and almost 50% of the daily recommended amount of iron.

Barley is excellent not only for losing weight but also for reducing cholesterol levels🇧🇷 When you go to the supermarket, make sure you get all the barley, not the “pearly” which means practically refined.

Buckwheat contains more protein than other grains, making it an excellent source of protein for vegetarians. It is very rich in magnesium, a very important element to regulate blood pressure. And, like all whole grains, it’s also a good source of fiber.

Quinoa and buckwheat are excellent for people with celiac disease and gluten intolerant people. Quinoa is also rich in proteins and very rich in B vitamins and omega-3 fatty acids🇧🇷 While quinoa isn’t a low-calorie option, it does have a low glycemic index, which means it won’t cause a huge spike in blood sugar.

Corn can be extremely healthy for you when whole. It’s a good source of B vitamins, magnesium and phosphorus, and is also rich in antioxidants🇧🇷 Corn is also relatively low in calories, at least if one doesn’t add butter.

Lentils are differentiated grains, because they are really rich in protein and fiber, as well as low in fat. They are sources of complex carbohydrates, which produce slow digestion. A half-cup serving of lentils contains 20 grams of carbohydrates and 8 of fiber, which means that 8 of the 20 grams of carbohydrates will go undigested. Furthermore, they are full of B vitamins, zinc, iron, potassium and calcium.

As you can see, you can easily find a delicious and healthy substitute for the grains listed below.

Refined grains are the ones to avoid as they only contain calories and don’t provide any nutrition. Some whole grains with a high glycemic index are not a good option for anyone wanting to lose a few unwanted pounds.

White rice is a refined carbohydrate, high in calories, low in fiber and low in nutrients🇧🇷 Because it has a very high glycemic index, it turns into sugar soon after ingestion and only satisfies us for a short time.

Wheat can also be considered a superfood, but a superfood to gain weight, as it contains amylopectin A, which is a superstarch capable of making a person gain weight very quickly. Products containing wheat are very rich in calories, have a very high glycemic index and are very addictive, including whole wheat products. According to researchers, just 2 slices of whole wheat bread can raise blood sugar levels as much as if a person had consumed 2 tablespoons of sugar.

Couscous may look like a whole grain, but it’s really not much different from refined wheatwhich has no nutrients, just calories.

Those are the best grains. When consumed in this way, all the vitamins and minerals that belong to this particular type of grain are at their highest.

Sprout grains amplify their key nutrients and facilitate digestion. You can make them yourself, simply:

In a glass vessel (preferably the type “mason jar”) soak the whole, raw grains and leave them submerged overnight; leave for 12 or 24 hours, depending on the grain, avoiding direct sunlight; Wrap the top of the bowl with wet gauze; Drain the water through cheesecloth (it is recommended to repeat this procedure a couple of times, wetting the grains again and draining them) rinse.

You can eat them raw or cooked.

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