It seems that people are not as eager to eat whole grains. Young children in particular are often seen refusing to eat whole grains. Not only small children but even some adults have avoided consuming grains for fear of being overweight. Carbohydrates have an effect on weight gain, but there are also grains that help you lose weight. There are also weight gain cereals that you should avoid as much as possible. Therefore, it is very important to have a proper understanding of them.
However, it is a fact that you know very well how whole grains are good for our body. Today we are going to talk about some of the varieties of nutritious cereals that can help you lose weight.
01.The importance of grains to our body
Cereals are one of the best sources of carbohydrates and fiber that are essential for the proper functioning of the body. Carbohydrates give the body the energy it needs and fiber helps it lose weight. Fiber is a type of carbohydrate that does not decompose easily. Therefore, the foods they contain have a much lower calorie content than other carbohydrates. Consuming foods high in fiber quickly builds up in the stomach, quenching hunger and suppressing your appetite. As the appetite decreases, it becomes easier to lose weight gradually.
- When one type of grain (depending on the process under which it is processed) comes in different forms, the nutrients obtained from it may also have different properties.
- Whole grains – whole grains that contain every component, including nuts, seeds, and nutrients. Whole grains contain higher amounts of fiber, vitamins and minerals than refined ones. You can get them in the form of nuts and flour.
- Refined grains – Refined grains have their seeds and husks removed, so they are clearer and softer. However, during the refining process, a number of important nutrients in the grain are destroyed.
- Enriched grains – Processing by replacing the nutrients lost during refining by adding them back to the feed grains.
- Nutrient fortified grains – Cereals that are processed into grains that contain naturally occurring nutrients. Ex: Adding vitamins or minerals such as folic acid and iron to the grain.
How Whole grains help you lose weight
Whole grains help you lose weight . They have a high fiber content, a low glycemic index and a high level of vitamins and minerals, which has many health benefits for your body.
Oats are rich in the antioxidant antioxidants called avantoramide. Oats contain beta-glucan fiber. They absorb water very well and enlarge the stomach to create its fullness. Oats are a great source of weight loss and weight control.
Red rice is high in vitamins. They are also high in antioxidants, magnesium, phosphorus, B vitamins and selenium. Due to the high fiber content and low fat content, their density is very low. So when you finish eating a small amount, you will feel full.
Researchers have shown that rye has a much higher nutritional value than any other grain. Rye contains four times as much fiber as whole wheat. It has a caloric value of 100 and can meet about 50% of the daily requirement of iron for the human body.
04.Whole grain barley
Eating barley can help you lose weight as well as lower your cholesterol level. It is also important to choose a whole barley grain product.
Buckwheat wheat has a much higher protein content than other grains. It can be said that a person who consumes only vegetables can get a very high protein nutrition. They also contain high levels of magnesium, which is also good for controlling blood pressure. Buckwheat also contains fiber, which makes it easier to lose weight.
Quinoa, which contains protein, B vitamins and omega-3 fatty acids, is low in calories and glycemic index. It therefore does not affect blood sugar levels and also helps in weight loss.
The quality of whole nutritious corn is very high. They are rich in B vitamins, minerals such as magnesium and phosphorus, as well as antioxidant properties. They are very good for the body as they have very low calorie levels.
Dhal is low in fat, which is high in protein and fiber. They are high in slowly digesting carbohydrates. Half a cup of Mysore lentils contains about 20 grams of carbohydrates and about 8 grams of fiber. Of the 20 grams of carbohydrates, about 8 grams are undigested. Dhal contains B vitamins, zinc, iron, potassium and calcium.
Cereals that you should avoid when consuming weight loss
It is advisable to avoid refined grains. They contain only calories and almost no beneficial nutrients. It is not advisable to eat certain whole grains that have a high glycemic value. It will cause you problems in maintaining body shape.
White rice is a refined carbohydrate food. They are high in calories and low in fiber. Also, white rice is low in nutrients. Because of their high glycemic index value, they are quickly converted to sugar after eating and the fullness of the stomach disappears in a short time and they become hungry again.
Although wheat has been heard of as a nutritious food, it can cause weight gain. They contain a starch called amylopectin A, which makes the body more obese. The caloric value of wheat is very high. It has a very high glycemic index and is an addictive food. This includes whole wheat grain products. Researchers have shown that eating two slices of wheat bread rather than two tablespoons of sugar can raise blood sugar levels.
Although these are whole grain in nature, they are not much different from refined wheat. Contains only calories and is considered a nutritious cereal.