When researchers at Harvard University in the United States analyzed the diets of more than 27,000 people over eight years, they found that people who ate whole grains on a daily basis were less likely to be obese. Of course, keep in mind that you should not overuse it just because it is whole grain. There are carbohydrates that can help you lose weight . In this article, we intend to address this issue.
Brown rice, medium grain:
Plain brown rice usually has no salt and is high in minerals and fiber. Almost all nutritionists recommend consuming brown rice on a daily basis.
Nutritional value: One serving of roasted brown rice contains 218 calories, 4 grams of fiber, 5 grams of protein, 2 grams of fat, 46 grams of carbohydrates, 107 percent magnesium and 15 percent vitamin B6.
Using a cup of brown rice for breakfast, you can be full until the next meal and lose weight well.
Quinoa has twice as much protein as brown rice (it is one of the most recommended foods for weight loss). The protein in quinoa contains a complete set of essential chains and amino acids, which makes it an excellent producer of muscle and tissue. All the proteins and fibers in it (along with a healthy fat and low carbohydrate) It will have a little on your blood sugar. The soft and delicious taste of quinoa makes it easy for everyone to use. You can cook this ingredient like rice in 15 minutes.
Nutritional value: One serving of cooked quinoa contains 222 calories, 5 grams of fiber, 8 grams of protein, 4 grams of fat, 39 grams of carbohydrates, 58 percent manganese , 30 percent magnesium and 19 percent folate.
There are almost 20 different ways to eat quinoa. You can use quinoa for breakfast, lunch, dinner, dessert or as a snack and simply lose weight.
Peeled barley is an excellent ingredient and cooks very quickly. Baking time is about 5 minutes. Atmospheric barley is one of the excellent materials and rich in fiber. It lowers the risk of heart disease, high blood pressure and type 2 diabetes and provides the protein needed to build muscle. You just have to be more discriminating with the help you render toward other people. Try to use a simple flaky atmosphere and sweeten it with different fruits if needed.
Nutritional value: One serving of cooked barley with water has 166 calories, 4 grams of fiber, 6 grams of protein, 4 grams of fat, 32 grams of carbohydrates, 68 percent manganese and 18 percent selenium .
This type of barley is usually crushed by special machines. To cook the chopped oats, you should soak it the night before and cook for an hour the next day. The enzymes in your digestive tract will take longer to penetrate the chopped oats. This reduces the process of glucose uptake. Therefore, consumption of this type of barley is more recommended for people with diabetes.
Nutritional value: One serving of uncooked oatmeal has 300 calories, 8 grams of fiber, 10 grams of protein, 5 grams of fat, 54 grams of carbohydrates, 27 percent magnesium and 4 percent potassium.
The main origin of muesli is Switzerland. Muesli is a powerful combination of fiber and protein from barley, dried fruits and nuts. Although a serving of muesli has 300 calories, the presence of many vitamins and minerals makes it a healthy meal.
Nutritional value: a scoop of muesli, 289 calories, 6 grams fiber, 8 grams protein, 4 grams of fat, 66 g carbohydrates, 52 percent of vitamin B6 , vitamin B12, 52% and 31% of vitamin E is.
Granola is rich in nutrients. You can use this substance to lose weight. Of course, in order to have a healthier granule, it is better to learn how to prepare it at home.
Nutritional value: One serving of granola has 597 calories, 11 grams of fiber, 18 grams of protein, 29 grams of fat, 65 grams of carbohydrates, 247 percent manganese, 68 percent vitamin E and 65 percent phosphorus.
Barley is not just for cooking soup. Research shows that if barley is eaten for breakfast, its fiber content can keep you fuller.
Nutritional value: One serving of cooked barley has 193 calories, 6 grams of fiber, 4 grams of protein, 1 gram of fat, 44 grams of carbohydrates, 20% manganese, 19% selenium and 16% niacin .
Khorasan wheat (Kamut):
Khorasan wheat is also a family of durum wheat. Most experts consider Khorasan wheat to be a good alternative to brown rice. Khorasan wheat has healthier fatty acids. It also has 40% more protein than regular wheat.
Nutritional value: One serving of cooked Khorasan wheat contains 251 calories, 7 grams of fiber, 11 grams of protein, 2 grams of fat, 52 grams of carbohydrates, 24 percent niacin, 14 percent thiamine.
It is one of the best gluten-free cereals , which is why people with celiac disease use it to bake bread.
Nutritional value: One serving of cooked spit has 255 calories, 10 grams of fiber, 10 grams of protein, 2 grams of fat, 50 grams of carbohydrates and 31% of thiamine.
It has almost twice as much fiber and protein as brown rice. Faro is rich in calcium and iron. Its unique taste and texture have made most people love Faro. You can use different cooking recipes to prepare Faro.
Nutritional value: Half a serving of cooked faroe has 100 calories, 4 grams of fiber, 4 grams of protein, 1 gram of fat, 26 grams of carbohydrates.
Buckwheat contains 3 grams of fiber and 4 grams of protein and is rich in minerals.
Nutritional value : 28 grams of buckwheat, 96 calories, 3 grams of fiber, 4 grams of protein, 1 gram of fat, 20 grams of carbohydrates, 18% manganese, 15% copper, 16% magnesium.
This Asian seed is high in protein and gluten free. It is also rich in B vitamins , calcium and iron.
Nutritional value: 28 grams of millet, 106 calories, 2 grams of fiber, 3 grams of protein, 1 gram of fat, 20 grams of carbohydrates, 23% manganese, 10% copper and 5% vitamins.
It is mostly used in Middle Eastern cuisine and is rich in fiber and minerals. It is also a great alternative to rice or couscous.
Nutritional value: 28 grams of oatmeal, 96 calories, 5 grams of fiber, 3 grams of protein, 21 grams of carbohydrates, 43% manganese and 11% magnesium.
Corn flour (whole, yellow):
Corn flour is made from dry corn. Like wheat or other grains, it is high in nutrients. Corn flour is rich in magnesium, selenium and thiamine.
Nutritional value: 28 grams of corn flour contains 101 calories, 2 grams of fiber, 2 grams of protein, 1 gram of fat, 22 grams of carbohydrates, 9% magnesium, 7% thiamine and 6% selenium.