5 types of whole grains for weight loss

5 types of whole grains for weight loss

5 types of whole grains for weight loss

Here are five types of whole grains that you can use to prepare delicious meals:

1. Wild rice

Despite its name, wild rice is not practically a grain; But it is called so – with the rest of the examples that I will mention – because of its use and cooking as whole grains are cooked in addition to having similar characteristics and nutrients, and the original home of the seeds of this type of herb dates back to North America and China (China) ).

Its benefits are manifested in its richness in the group of B vitamins, phosphorous (which is essential with calcium for bone growth), potassium and protein. Wild rice contains all the essential amino acids that the body needs, and it usually takes an hour of cooking to get its delicious almond or nutty flavor.

It is worth noting a very important fact; It is that one cup of white rice contains 210 calories, while the same amount of wild rice contains 170 calories compared to it.

2. Quinoa

It is a high-quality food rich in fiber, proteins and antioxidants, and it is also gluten-free; This makes it an ideal food for people with celiac disease—also called wheat allergy, an autoimmune disease of the small intestine whose manifestations include chronic diarrhea, flatulence, malabsorption, loss of appetite, and failure to thrive in children, beginning between six months and two years after birth—or who They are sensitive to gluten, and this seed makes a very tasty alternative to white rice and flour-based food products in salads, various soups, desserts, and Asian food dishes.

3. Amaranth

It is one of the staple foods that belong to the “Aztecs” empire. The seed of the amaranth plant is rich in all essential amino acids, especially lysine, which is lacking in most other types of whole grains, in addition to its richness in calcium, magnesium, potassium, phosphorous and iron; One cup of this seed contains 82% of the recommended daily amount of iron.

Amaranth has a soft, moist and sticky texture when cooked, in addition to its taste similar to the taste of nuts or nuts, unlike quinoa, which becomes fluffy and fluffy when cooked. As for the methods of eating amaranth; They can be crackled in a hot pan and eaten as a snack, boiled very slowly and made into porridge or barley stew for breakfast, or they can be added to soups and stews to thicken and make them more delicious.

4. Wheat Grains

Instead of buying whole wheat flour, we can buy the seeds used to make the flour. These calorie-dense whole grains are an ideal pre- or post-workout meal, in addition to being rich in protein, iron and dietary fibre.

Wheat groats can be a very tasty alternative to rice along with salads, Chinese stir-fries – a method in which ingredients are fried in a very small amount of hot oil while being stirred in a special pan – and soups because of their delicious, nutty taste and hard-to-chew texture.

5. Barley

Barley, similar to wheat but lighter in color than wheat, is rich in trace minerals such as manganese, selenium and phosphorous, as well as tocotrienols. It is a super form of vitamin E, which is responsible for reducing bad cholesterol in the body and preventing cancer; So be sure to buy the hulled kind that still has its bran – the tough outer layer of the grain – and barley makes a great addition to salads and soups; Because of its tough and dense texture.

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