If you're on a weight loss journey, making smart choices about what you eat during this time can significantly impact your progress. One effective way to ensure your dinner supports your weight loss goals is by adding whole grains to your meals. These grains are not only nutritious but also help keep you full, providing sustained energy throughout the evening. We spoke to our expert Dr Ekta Singhwal, MSc (Dietician), Ujala Cygnus Group of Hospitals, who listed seven grains that you can add to your diet for weight loss.
Grains To Add To Your Diet For Weight Loss
Quinoa
Dr Singhwal said, “It is a complete protein source, containing all essential amino acids and fibre content. This combination makes quinoa an excellent choice for weight loss, as it helps you feel full and satisfied, reducing the temptation to overeat.”
Brown Rice
Dr Singhwal added, “Unlike white rice, brown rice is less processed and retains its bran and germ layers. This means it contains more fibre and nutrients, which can help regulate blood sugar levels and promote weight loss. The fibre in brown rice also aids in digestion and keeps you feeling full for longer.”
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Oats
According to a journal published in Springer, oats help in body weight management, controlling appetite, and strengthening your immune system.
Oats are well-known for their heart-healthy benefits, but they are also a valuable addition to a weight-loss diet. They are packed with soluble fibre, which can help control hunger and boost metabolism. This combination can support your weight loss efforts by keeping your calorie intake in check.
Barley
Barley is another grain that's rich in fibre and has a low glycemic index. This means it helps stabilise blood sugar levels, preventing energy spikes and crashes that can lead to unhealthy snacking. Also, the fibre in barley contributes to a feeling of fullness, making it easier to control your appetite.
Bulgur
Bulgur is a quick-cooking whole grain that is low in calories and high in fibre, making it a good choice for weight management. You can try barley flakes or add it to your soups.
Whole Wheat Pasta
If you love pasta, you opt for whole wheat pasta over refined pasta. It is higher in fibre, which slows down digestion and helps you feel full for a more extended period. This can be especially beneficial for preventing late-night snacking.
Millet
Dr Singhwal said, “Millet is a gluten-free grain that is nutrient-dense and can aid in weight loss by providing sustained energy. Its gluten-free nature also caters to those with dietary restrictions.”
Bottomline
Dr Singhwal concluded, “It is also important to practise portion control and maintain a balanced diet for weight loss. You can complement these grains with lean proteins, plenty of vegetables, and healthy fats to create a well-rounded dinner for optimal weight management.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult your healthcare professional or registered dietitian before making significant changes to your diet.]