The Best Whole Grains That You Will Love
The whole grains are very important for playing quite the role in the every day dieting plan of the people. Unfortunately, when it comes to losing weight, people often get confused about whether the whole grains should have a place in the healthy dieting plan or not.
The trust is actually that the whole grains are one of the top foods which are most connected to improving the health and losing weight. And this is not because the grains have some sort of a magical power that will keep the fat out of your body.
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Best Whole Grains
The reason is because the grains are quite high in fiber, they promote satiety and a feeling of fullness. So, unlike the quick fix dieting plans, the whole grains have proven to be quite effective. Even though there is not a single grain better than the others, here is one small list that will help you start including these whole grains in your dieting plan.
First of all, what are the whole grains? Well, this particular term means that the grain has not been stripped from one of its three consisting parts and that it has remained untact. The three parts are endosperm, bran and germ. Each of these parts do play a very important role in the survival mechanisms in the nature and contain plenty of health benefits.
When it comes to the three parts that make up for a whole grain, let’s say something more about them:
- The endosperm – this is typically the starchiest part of the grain and usually the plant feeds off of it during its season of growth. The starches are turned into sugar and are then stored for a lasting energy in the body, or helping a plant to grow and be stronger as well as healthier.
- The bran – this is the part of the grain the contains the most fiber because it is high in cellulose, which is an indigestible part of the fiber plant.
- The germ – now, let us say something about the germ. This is the part of the grain that contains the most fats. It is often the part where Vitamin E and the healthy fats are included in the grain. For an example, think of the wheat germ, which is very high in Vitamin E, which is an important vitamin when it comes to maintaining proper health.
These three parts make up for a very nutrient dense package. This is why we give you a small list of whole grains that you absolutely have to include in your diet.
- Let’s start with the oats. This is one of the most popular grains which you must already be consuming. The oats are very high in some of the most important nutrients for the weight loss process including magnesium, B vitamins, glucan fibers, protein, iron, potassium, and even some calcium. And even though it is considered to be a breakfast food, the oatmeal can also make a great alternative for a dinner snack.
- The second one is the kamut. The kamut is a sort of wheat in an ancient form that derives from Egypt and it is very different from the wheat we are all familiar with in todays world. The kamut is filled with magnesium, calcium, protein, iron, manganese, zinc, Vitamin E, and is considered to be a great source of folate, Vitamin B6 and B vitamins. Also, the kamut is excellent because it is a very good source of fiber and low in fat just like any other wheat. The kamut grain tastes so much like the oatmeal, but has a bit of a nuttier flavor than the oats which makes it similar to the wheat. This is a great alternative or addition to the oats if you’re planning to choose a different grain that you’d like to enjoy or simply mix them up together.
- Next, we have the barley. The barley and the oats are very similar when it comes to their list of nutrients. The barley is an excellent source of protein, fiber, B vitamins, magnesium, zinc, iron, manganese, and folate. One way to get all the benefits out of the barley is to try using a steel cut oatmeal at first in order to test how you like it. It takes similar time for the two grains to cook and this is a great way for you to enjoy the flavors that the barley has to offer you without overwhelming your body. The barley is proven to be less sweet than the oatmeal and a little bit more grainy tasting than the oats, so by mixing the two of them you can easily adapt to the taste. Also, the barley is a grat addition to any of your dinner meals. It can be prepared in a savory style and it can be commonly used in soups and stews of literally any kind.
- Quinoa is next on the list. The quinoa is actually not a grain, but more a seed. It is often reffered to as pseudo grain or an ancient grain just because it is cooked like grain. Some of the other pseudo grains include amaranth, chia, buckwheat, millet, teff and kaniwa. These seeds, much like the grains, are all packed with protein, magnesium, iron, and are of course a complete source of fiber.
- Finally, we sum up this list with the wild rice. This is an aquatic grass which is incredibly high in protein and some key minerals which are necessary for losing weight. Even if the wild rice is not a grain, it is prepared like one and you can find it in the grain section in the market. The wild rice is known to be a good source of fiber and it has double times more protein and fiber from the regular rice and the brown rice. And if you are wondering about the calories, the wild rice is low in ir, and is low in fats as well as rich in antioxidants.
What you always have to keep in mind is that the sizes of the serving is just as important as what you’re consuming. This is why you have to read the package and mind your serving sizes.