The good-for-weight-loss whole grains are those, like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour. When whole grain kernels are ground into flour, they're a danger to our waistlines.
Can you gain weight from eating wheat?
According to cardiologist Dr. William Davis, wheat is not only addictive but also the #1 food item causing Americans to gain weight. Learn how you can achieve weight loss by following the diet plan found in his bestselling book Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health.
Can eating bread make you gain weight?
Eating bread won't make you gain weight. Eating bread in excess will, though — as will eating any calories in excess. Bread has the same calories per ounce as protein. Whole wheat bread and white bread have the same calories per slice.
Here are the 20 most weight loss-friendly foods on earth, that are supported by science.
- Whole Eggs. Once feared for being high in cholesterol, whole eggs have been making a comeback.
- Leafy Greens.
- Cruciferous Vegetables.
- Lean Beef and Chicken Breast.
- Boiled Potatoes.
- Beans and Legumes.
They can make you feel more full and help you eat fewer calories throughout the day. Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet. Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.
Rice is not fattening if you eat it in a small portion. In fact it is a good source of vitamins and minerals. Besides rice when eaten as fried rice or with other fattening food is fattening and eating excess of it will add a few pounds. So, it is not only the calories you should really worry about while consuming rice.
Here are some examples of whole grains:
- Whole wheat.
- Whole oats/oatmeal.
- Whole-grain corn.
- Brown rice.
- Whole rye.
- Whole-grain barley.
- Wild rice.
Eating whole grains, on the other hand, is a sound weight loss strategy. In one study, people on a lower-calorie diet that included whole grains, such as whole wheat bread, lost more belly fat than those who ate only refined grains, such as white bread and white rice. So account for it in your daily calorie budget.
11 Healthy Whole-Grain Breakfast Recipes
- Blueberries n' Cream Amaranth Porridge.
- Dried Fruit and Nut Breakfast Quinoa.
- Persimmon-Pomegranate Quinoa Breakfast Bowl.
- Coconut Buckwheat Porridge.
- Teff Porridge with Pecans, Dates, and Apples.
- Superfood Breakfast Bowl.
- Creamy Tahini Breakfast Polenta.
- Amaranth, Quinoa, and Polenta Porridge.
Whole grains and weight loss: What's good. The good-for-weight-loss whole grains are those, like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour. These whole grains contain only about 500 calories per pound.
For a 2,000-calorie diet, the USDA recommends a total of 6 ounces of grains each day. One ounce is about a slice of bread, or 1/2 cup of rice or pasta. This means that you need 3 ounces or more of whole grains per day.
- Sorghum (Jowar) Sorghum or jowar is one of the most popular millets for weight loss.
- Foxtail millet. Foxtail millet can be cooked just like rice.
- Finger millet (ragi) High in calcium, ragi or finger millet is worth including in the diet.
- Pearl millet (Bajra)
- Barnyard millet.
- Kodo millet.
- Little Millet.
- Proso Millet.
Grains like wheat and rice are about 80-85% carbohydrate, mostly in the form of starch along with some fiber. They also contain anywhere from 5-15% protein, by the way. Whole wheat spaghetti, for example, contains the same percentage of protein as peanut butter.
Each serving of quinoa also comes loaded with protein and fiber, which can help you lose weight. The protein in quinoa helps stabilize your blood sugar and, because protein takes more energy to break down than carbs or fat, you'll actually burn more calories during digestion.
There's absolutely no evidence that simply getting rid of gluten will result in weight loss. However, eating gluten-free often may cause you to eat more whole, unprocessed foods such as fruits, vegetables, legumes and lean meats. These diet changes are often healthier and lower in calories.
Whole grains are packed with nutrients including protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Here are the health benefits of some of the most nutritious Indian wholegrains.
- Rajgira or Amaranth:
- Kuttu or Buckwheat:
- Sabudana or Pearl Sago:
- Lapsi or Broken Wheat or Dhalia:
- Barley or sattu or jau:
- Ragi or Millet:
- Jowar or Sorghum:
For a diabetic person, roti made of jowar atta sorghum is preferable over a chappati made from wheat flour. Sorghum is rich in protein, iron, vitamin B and dietary fiber. It also has high amount of antioxidants like tannin and anthocyanin, which help in reducing inflammation and free radical damage in diabetics.
There's farro piccolo (einkorn), farro medio (emmer), and farro grande (spelt). Emmer is what you'll find sold most often in the U.S. It's a harder grain than einkorn and is often confused with spelt, which is another type of grain altogether.
Because it contains more fiber than other popular grains like rice or even quinoa, farro might have even more positive benefits when it comes to digestion and cardiovascular health. It's also exceptionally high in protein for a grain and supplies more than 10 different vitamins and minerals.
For those who deal with any sort of wheat intolerance, it's important to note that farro is not a gluten-free grain. Nutritionally speaking, both grains are pretty much exactly the same. While they're both high in fiber and protein, farro has slightly more carbs but also offers more calcium than quinoa.
Brown rice. Brown rice is a heartier, fiber-packed alternative to less-than-super white rice. A half-cup serving contains 1.7 grams of Resistant Starch, a healthy carb that boosts metabolism and burns fat. Plus, brown rice is a low-energy-density food, meaning it's heavy and filling but low in calories.
When it comes to fiber and protein, quinoa doesn't hold as high a value as farro, but it is higher than most other grains. A cup of quinoa contains 5 grams of fiber compared to the 3.5 grams in brown rice. Plus, unlike farro, quinoa is truly gluten-free—no modifications needed.