Why whole grains for weight loss? #13

Your new slimming step is to adopt whole grains (or semi-whole grains) rather than refined grains when you shop or cook. There are excellent reasons to choose whole grains to lose weight, for their anti-storage effect and, of course, for their great nutritional richness…

In the food pyramidthe cereals such as rice or wheat and grain products such as bread and pasta are part of the group of starches. It is a major food group which also includes legumes, but also the essential potato! Suffice to say that we find them everywhere on our plates and on our tables.

It is recommended to eat 3 servings of starch per day, in any form. Rich in complex carbohydrates (sugars), starches are the the body’s true fuel. They diffuse energy over several hours to prevent you from feeling tired, cravings for snacks, less attentiveness.

A great nutritional richness

Nutritionists are unanimous: whole grains offer many health benefits. Consuming them regularly helps reduce the risk of heart disease, improve blood sugar management and, best of all, aid in weight loss.

But, as a prerequisite, it is first necessary to understand the differences between whole grains and refined grains:

• The Whole grains are developed from whole grain cereals (wheat, oats, rice…), including their envelope (this is why we say “complete”). They thus retain all of their fibers and all of their micronutrients.
• The refined cerealsin contrast, are deprived of their fibers, which are found primarily in the husk of cereals (called bran in the case of wheat or oats). They have therefore lost much of their nutritional value during the refining process.

This envelope is indeed rich protein, minerals, B vitamins, and antioxidant compounds. For example, quinoa, oats and brown rice are whole grains with a good amount of protein.

The difference in fiber content between whole grains and refined grains is notorious since whole wheat flour flour brings 7 times more than its refined equivalent (2.2% versus 0.3%)!

Less storage and better satiety

Whole grains have the great advantage of limiting the absorption of carbohydrates and having a lower Glycemic Index: they limit the secretion of insulin and therefore the storage of carbohydrates in the form of fat.

Whole grains are therefore an interesting option for accelerate fat loss in the body, respecting a balanced diet.

Rich in fiber and protein, whole grains have the particularity of increasing the feeling of satiety and reducing your hunger. These foods are assimilated slowly by the body. They are therefore more satiating in the long term than high GI foods.

The fact of consuming whole cereals therefore makes it possible toavoid cravings and snacks that cause weight gain.

Cooking whole grains to lose weight

When you eat whole grains to lose weight, don’t limit yourself with brown rice or whole wheat, don’t forget oats, rye, millet, buckwheat flour, barley or kamut or the now famous quinoa, to be cooked cold in a salad or hot as an accompaniment.

Another advantage, whole grains are easy to cook : they exist in flakes, pastes, flours, seeds:

• At the bakery, always ask for artisan wholemeal breads.
• They can therefore be eaten for breakfast on toast, patties or flakes.
• To taste it, it is clever to prepare pancakes, cakes with semi-complete flours or wholemeal flours (T150).
• For the meals of the day, you can vary your menus with pasta, bulgursprouted seeds and even adapt your recipes with whole grains.

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