Whole grains are rich in dietary fiber, which can provide a strong sense of satiety and help lose weight

[Key Points]: Whole grains are good for weight loss, mainly because they are rich in dietary fiber. Dietary fiber is not easily digested, can give people a strong sense of fullness, and reduce people's intake of high-fat foods. Secondly, it can promote gastrointestinal motility and has the effect of detoxification and weight loss. So, what whole grains are good for losing weight?

Dietary fiber can promote gastrointestinal motility, aid digestion, effectively solve constipation problems, and help remove waste from the body, detoxify and lose weight. Coarse grains with such effects can be said to be a must-eat weight loss food for people who are trying to lose weight. So, what whole grains should you eat to lose weight?

Which whole grains can help you lose weight?

1. Oats

The soluble fiber contained in oats is more than 10 times that of white rice. Intake of soluble fiber can prolong the time it takes the body to absorb nutrients from food and achieve or maintain a sense of fullness. It can also accelerate intestinal motility and metabolism and lower cholesterol. Long-term consumption is beneficial to physical health and has the effect of slimming down.

2. Corn

Corn contains more crude fiber, 4 to 10 times higher than rice and flour. It also contains a large amount of magnesium, which can enhance intestinal wall peristalsis and promote waste excretion from the body. The above-mentioned ingredients and functions of corn are very beneficial for weight loss. Even the corn silk when the corn is mature has a diuretic effect, which is very beneficial for weight loss.

3. Sweet potatoes

Although sweet potatoes are starchy foods, they have a magical effect on weight loss. Every 100 grams of fresh sweet potato contains only 0.2 grams of fat and can produce 99 calories of heat energy, which is 1/3 of rice. It is a good low-fat, low-calorie food. If it is used as a staple food, it can effectively reduce the intake of other foods and achieve the effect of weight loss.

4. Brown Rice

Brown rice is known as a must-eat food for people who want to lose weight. Brown rice can regulate unsaturated fats, speed up intestinal peristalsis, and thus promote food absorption and digestion. The rich dietary fiber contained in brown rice can promote the excretion of cholesterol. In addition, eating brown rice can give you a strong sense of fullness, which can reduce your food intake, control your appetite, and help you lose weight.

How should you eat whole grains to lose weight?

1. Eat regularly for a long time

You can’t become fat in one bite, and you can’t become thin in one bite. If you think you can become thin overnight by eating a few mouthfuls of whole grains, you are dreaming. Coarse grains are rich in nutrients. As a form of "food supplement", they must be eaten in a fixed amount over a long period of time to achieve the goal of balanced nutrition, detoxification and weight loss.

2. Thickness and thinness matching

Everyone knows that everything will turn into its opposite when it reaches its extreme, and eating too much coarse grains is not good either. Therefore, don't think about losing weight quickly by eating only whole grains. The healthy and effective way to eat whole grains is to combine coarse and fine grains. The Chinese Nutrition Society recommends that staple foods should be a combination of coarse and fine grains, with at least 1/3 of the daily staple food being whole grains. For southerners who like white rice, they can mix white rice with whole grains in a ratio of 2:1. Those who like pasta products can pair it with toast or steamed buns.

3. Use less sugar when cooking

Whole grains are most often made into sweet soup, porridge, etc. Because the taste of whole grains is not very good, in order to make it taste better, sugar is added during cooking. If the purpose is to lose weight, it is recommended to use less sugar when cooking. You can cook whole grains and rice into meals, for example, you can add a few black beans when cooking.

Source: 39 Health Network www.39.net

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