Many people are confused about eating whole grains for fear of gaining weight. A lot has been written about whole grain with some sources suggesting that they can be bad for weight loss as they’re dense in carbohydrate calories. However, a recent research study has shown that eating a diet rich in whole grains can actually boost your weight loss and help you lose belly fat effectively, mainly because they are high in fiber.
Harvard University researchers reported that individuals who ate whole grains daily weighed about 2.5 pounds less than those who ate only refined grain foods. While many studies have found a link between consuming whole grains and significant reduction of body fat, especially around the waistline, it can be confusing when it comes to choosing the healthiest whole grains for weight loss. The fact remains that some grains are better than others so, it’s all about choosing the right type of grain.
Here, we are four of the healthiest whole grains that can help boost your metabolism and make your weight loss goals a lot easier to achieve.
1. Brown Rice
Unlike white rice, brown rice has all bran layers intact and contains all of its naturally present nutrients. These layers of bran act to protect the grain and help maintain its fatty acids. Brown rice also contains the highest amount of B vitamins of all grains. Additionally, it contains iron, magnesium, amino acids, and linoleic acid. Brown rice is high in fiber and has a low glycemic index, making it a better choice than white rice for diabetes and weight management. Major health benefits of brown rice include:
Promoting good digestion.
Quenching thirst.
Balancing blood sugar.
Controlling mood swings.
2. Buckwheat
Buckwheat that has been roasted to a deep amber color is one of the oldest traditional foods in Russia. Despite its name, buckwheat is not actually a member of the wheat family but rather a relative of rhubarb. Of all the grains, buckwheat has the longest transit time in the digestive tract and is the most filling, which aids weight loss. Buckwheat also contains fewer calories compared to wheat or rice. Major health benefits of buckwheat include:
Stabilizing blood sugar.
Rich in B vitamins.
Benefits circulation.
Strengthens kidneys.
Good source of phytonutrients.
Gluten-free.
Supports a healthy cholesterol profile.
3. Millet
Known for its numerous health benefits, millet is a very small, round grain considered a super-food for weight loss. Millet are high in protein, fiber, iron, magnesium, and phosphorous. It contains manganese, which helps support healthy skin. It can be traced back thousands of years and was the chief grain in China before rice became popular. It continues to be a sustenance food for people in Africa, China, Russia and India, among other places. Millet is an extremely nutritious crop that grows well under harsh or dry conditions, which contributes to its widespread use and popularity. Major health benefits of millet include:
Gluten-free.
Improves blood pressure.
Anti-fungal, helping ease candida symptoms.
Warming, hence, good to eat in cool or rainy weather.
Supports kidneys and stomach.
Soothing, especially for indigestion or morning sickness.
4. Quinoa
Quinoa (pronounced KEEN-wah) is packed with protein, fiber, and various other essential nutrients that promote health and improve weight loss. In fact, quinoa has all nine essential amino acids, making it a complete protein. Quinoa is also high in B vitamins, iron, zinc, magnesium, and calcium. While technically a seed, quinoa is usually grouped with the grains as it is cooked in a similar way. It has been grown and consumed for about 8,000 years particularly on the high plains of the Andes Mountains in South America. Major health benefits of quinoa include:
Gluten-free and easy to digest.
Low glycemic index.
Ideal food for endurance.
Helps strengthen the kidneys.
Helps strengthen the heart.
Helps reduce inflammation.
As we are on the topic of
weight loss and belly fat loss, this may be of interest to you.
Eating a balanced diet can help lose weight or maintain existing weight. There are some foods that contain properties which may be able to burn excess body fat including belly fat. Aloe vera is one such food that may be beneficial for those trying to shed pounds and burn belly fat. Studies have shown that consuming this healthy elixir in juice form can be an effective tool to burn belly fat and speed up your weight loss.
The importance of tracking your calories, weight loss and weight loss goals can never be underestimated. A new study suggests that monitoring your diet may not be as much work as you think. The study found that, after six months of diet tracking as part of a weight loss program, participants who lost weight spent just under 15 minutes a day, on average, recording their dietary intake. The study, published in the medical journal Obesity, is the first to quantify exactly how much time such dietary self-monitoring actually takes for people who successfully lose weight. In a nutshell just 15 minutes a day is all you need to monitor your diet.
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