Whole Grains for Better Health and Weight Loss
Whole grains often do not get the attention they deserve in many eating patterns, but they are full of quality nutrients that can play a role in improving health and promoting weight loss. Whole grains benefit gut health, heart health, and metabolism, among many other important aspects of a balanced diet. They can help lower the risk for chronic diseases, including cardiovascular disease, Type 2 diabetes, and colorectal cancer, all while helping you lose weight. In this piece, you will find 5 fantastic whole grains to include in your day to help you lose weight while improving your overall health.
All of these nutritious grains not only taste delicious, but they also can be used in a variety of ways to incorporate them into your meals.
1. Buckwheat: High-Protein Whole Grains Superfood
While it is technically a seed and not a true grain, buckwheat provides protein and fiber as excellent ingredients. Each cooked cup of buckwheat contains 6 grams of protein and 4.5 grams of fiber, which makes it a great breakfast or lunch option. Buckwheat also contains a powerful antioxidant called rutin, which has been shown to improve circulation and decrease inflammation, which can be beneficial to those with dysregulated blood sugar levels.
How to Enjoy
Buckwheat khashaa (Buckwheat porridge): A hot, hearty breakfast.
Buckwheat Flatbreads (Ployes): A gluten-free alternative to bread.
Salad: Enhance it with a salad such as Endive, Apple, and Kasha salad to get extra fiber and crunch.
2. Amaranth: The gluten-free Whole Grain superfood.
Amaranth is a tiny, protein-rich seed that carries a large nutritional impact. It contains 9 grams of protein and 5 grams of fiber in a cooked cup. This gluten-free grain is a great opportunity for those who have Celiac disease or gluten sensitivity. The high levels of antioxidants in Amaranth also help to lower inflammation and maintain overall health. However, when consumed in excessive amounts, Amaranth can potentially cause gastrointestinal distress. It is best consumed in small to moderate amounts to avoid any bloating or constipation.
How to Prepare Amaranth
Amaranth will work nicely cooked as a porridge at breakfast time.
Amaranth flour can also be used for gluten-free baked products such as muffins, cakes, and pancakes.
3. Teff: A nutrient-dense ancient Whole grain.
Teff is a packable grain with 10 grams of protein and 7 grams of fiber in a cooked cup. Teff is rich in calcium and iron, which are supportive of bone and circulatory health. Teff is native to Ethiopia, where it is mainly used for making injera, a form of flatbread. This small grain can also be cooked to eat for breakfast, added to baked goods, or mixed into salads.
How to Use Teff
Teff Cereal: As another excellent breakfast option to use as a source of nutrition.
Teff Cookies: Use teff with your favorite cookie for a nutritious cookie.
Injera: Traditional Ethiopian bread made from teff flour.
4. Sorghum: The Versatile Whole Grain.
Sorghum is a mature grain with a slightly sweet, nutty flavor. It is high in antioxidants.
Sorghum is also a source of protein and fiber, both of which can help with weight loss and promote digestion.
Sorghum is often used as a porridge for breakfasts, but popping sorghum is an option like popcorn, and it can also be roasted for a crunchy topping on salads.
How to Use Sorghum.
Sorghum Porridge: This is best when soaked overnight and cooked in the morning for a hearty breakfast.
Popped Sorghum: A great snack or topping for salads.
Gluten-Free Flour: Try sorghum flour for gluten-free baking.
5. Millet: The Heart-Healthy Whole Grain.
Millet is light and fluffy, and it comes in pearl and finger varieties. It is a valuable source of iron, magnesium, and potassium, otherwise known as heart-health nutrients. Pearl millet has a slightly nutty flavor, while finger millet has a more grassy flavor. Millet can be used as a starch in many forms. Continued cooking can also leave millet sticky, in which case the millet can be shaped into a patty and pan-fried for crispness.
Ways to Prepare Millet
Millet Grain Bowl: You can enjoy it in your favorite stews and salads.
Millet Patties: Create savory millet patties and pan-fry them as a healthy meal.
Millet Porridge: A comforting, nutritious breakfast.The Benefits of Adding Whole Grains to Your Diet
Whole grains not only taste great but are also packed with important nutrients, including fiber, vitamins (B1, B2, B3, B9), and minerals (iron, magnesium, and selenium). Together, these nutrients support your digestive health, curb hunger, and reduce the risk of chronic diseases.
Overall Health Benefits of Whole Grains are as a weight loss aid through high fiber leading to satisfaction and satiety, reducing the risk of chronic disease to include cardiovascular disease, Type 2 diabetes,s and colorectal cancer, a nd ad, improving gut health with the incorporation of dietary fiber.
You will find that incorporating these five whole grains into your routine can increase your fiber, protein, and antioxidants. The addition of these grains will provide a variety of flavors and textures in your meals so your diet is nutritious, varied, and pleasant.
