When people are on a weight loss journey, overeating & snacking is one of the toughest practices to tackle.
However, if you don’t already know, calorie-sparse foods help tackle weight gain from eating to your satisfaction.
Whole grains are an excellent choice for weight loss because they are high in fibre and provide sustained energy, helping keep you full for long periods.
They are also unprocessed, meaning they don’t contain any ingredients bad for your gut that you shouldn’t be consuming.
PRO TIP
You can tell if a food item is processed by its unusually LONG ingredient list!
Long story short, they are natural!
Here are 8 popular whole-grain foods everyone should be consuming, whether it’s for weight loss or weight maintenance:
1. Quinoa
Quinoa is one of the most popular whole-grain foods you can indulge in for lunch or dinner!
It’s a complete protein and a great source of fibre. It’s versatile and used in salads, as a side dish, or even as a breakfast grain!
Benefits
– Complete protein
– High in Fibre
– Gluten-Free
– Rich in Nutrients
– Low glycaemic index
– Good for Heart Health
– Weight Management
– Versatility
– Easy to Prepare
Recipes With Grain
– Quinoa Breakfast Bowl
– Quinoa & Vegetable Stir-Fry
2. Oats
Oats are one of the best whole-grain foods you can have for breakfast. They are high in soluble fibre, which can help you feel full and satisfied. They are commonly used for oatmeal, and you can add them to smoothies or as a breadcrumb substitute.
Benefits
– High in Fibre
– Good for Heart Healthy
– Weight Management
– Blood Sugar Control
– Nutrient Rich
– Antioxidant Properties
– Digestive Healthy
– Satiety
– Versatility
Recipes With Grain
– Classic Oatmeal
– Oatmeal Energy Balls
– Oatmeal Smoothies
3. Brown Rice
Brown rice contains more fibre and nutrients than white rice, making it a healthier weight-loss choice. It’s a staple in many cuisines and used as a base for stir-fries, grain bowls, and more.
Benefits
– High Nutrient Content
– Rich in Fibre
– Stabilises Blood Sugar
– Heart Health
– Weight Management
– Antioxidant Properties
– Digestive Health
– Versatility
– Reduced Risk of Chronic Diseases
Recipes With Grain
– Brown Rice and Vegetable Stir-Fry
– Stuffed Bell Peppers with Brown Rice
– Brown Rice and Chicken Bowl
4. Whole Wheat Pasta
Choose whole wheat pasta over regular pasta to get more fibre and nutrients. Pair it with a lean protein source and plenty of vegetables for a balanced meal.
Benefits
– Higher Fiber Content
– Nutrient-Rich
– Lower Glycemic Index
– Heart Health
– Weight Management
– Improved Digestive Health
– Reduced Risk of Chronic Diseases
– Satiety
Recipes With Grain
– Whole Wheat Spaghetti with Tomato Sauce
– Whole Wheat Pasta Salad
5. Whole Wheat Bread
Opt for whole wheat bread instead of white bread to increase your fibre intake. Look for bread with minimal added sugars and preservatives.
Benefits
– Higher Nutrient Content:
– Rich in Dietary Fibre
– Lower Glycaemic Index
– Heart Health
– Weight Management
– Digestive Health
– Reduced Risk of Chronic Diseases
– Satiety
– Nutrient Absorption
Recipes With Grain
– Avocado on Toast
– French Toast
6. Barley
Barley is high in fibre and protein, making it a satisfying whole-grain option. It can be incorporated in soups, stews, or as a side dish.
Benefits
– High in Fibre
– Heart Health
– Blood Sugar Control
– Weight Management
– Nutrient-Rich
– Digestive Health
– Reduced Risk of Chronic Diseases
– Antioxidant Properties
– Satiety
– Versatility
Recipes With Grain
– Roasted Vegetable Pearly Barley
– Fluffy Pearl Barley
7. Millet
Millet is a gluten-free whole grain that’s rich in vitamins and minerals. It can be used in sweet and savoury dishes like porridge or pilaf.
Benefits
– Rich in Nutrients
– Gluten-Free
– High in Fibre
– Heart Health
– Blood Sugar Control
– Weight Management
– Antioxidant Properties
– Digestive Health
– Reduced Risk of Chronic Diseases
– Versatility
– Diverse Nutritional Profile
Recipes With Grain
– Vegetable Fried Millet
– Spicy Millet Salad
8. Whole Grain Cereal
Look for cereals made from whole grains that are low in added sugars. These can be a convenient and nutritious breakfast option.
Benefits
– Rich in Fibre
– Weight Management
– Blood Sugar Control
– Heart Health
– Nutrient Density
– Antioxidants
– Reduced Risk of Chronic Diseases
– Versatility
Recipes With Grain
– Bran flakes
– Shredded whole wheat cereal
– Porridge
Takeaway
In addition, portion control is crucial for weight loss, even with healthy whole grains.
I’m not saying eat too little or overeat.
Be mindful of your serving sizes and pair these grains with lean proteins and plenty of vegetables for balanced meals.
Avoid processed foods as much as you can.
This includes fast food, sweets, crisps, biscuits etc.
And you may just be able to eat as much as you want when you consume these foods.
