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7 Best Whole Grains For Weight Loss

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Having trouble with weight loss on your quest to live a healthy lifestyle?

Learning about nutrition and eating healthy foods is one of the biggest steps anyone can take in their weight loss journey.

Whole grains are some of the most healthy foods for anyone looking to lead a healthy life. Whole grains have been a common healthy food in the human diet for thousands of years. Loaded with nutrients, research suggests whole grains may help burn body fat and help reduce the risk of heart disease.

Types of Grains

Grains are generally divided into two subgroups: whole grains and refined grains.

Whole Grains

Whole grains contain every part of the grain… the bran, germ, and endosperm. These whole grains are extremely nutrient-dense, providing everything needed for optimal body health.

Whole grains have a wide range of both micro and macronutrients; essential dietary fibers, carbs, protein, iron, a wide range of B vitamins and many more nutrients.

Eating healthy foods like whole grains can be a major factor in preventing metabolic diseases. Studies have shown those who eat whole grains were less likely to develop things like obesity, colon cancer, and heart disease. Studies have also shown most whole grains can assist in lowering cholesterol levels.

Refined Grains

Refined grains have been “milled.” Milling is the process of removing vital parts of the grain. This is done to help improve shelf-life and give the grain a finer texture, however, it removes essential dietary fibers, iron, and many other micro-nutrients.

Refined Grains tend to be extremely unhealthy. After the refinement process and removal of the fiber and nutrients… what is left is essentially a junk food with “empty”


Once the fiber is removed from the grains, all that is left is carbohydrates. Due to the lack of fiber, these carbohydrates are digested more quickly which results in rapid increases of blood-sugar levels. Like with most things, “what goes up, must come down…” the blood-sugar levels drop soon after the increase, we become hungry and experience cravings, this leads to overeating and weight gain.


Refined grains have been linked to a number of diseases like heart disease and type-2 diabetes. Refined grains have no positive impacts on the body compared to their whole counterparts, it’s highly recommended to stay away from these lackluster foods.

The best type of Whole Grains

In nutrition, it is best to know your own body and living a healthy lifestyle depends on you.

There are virtually thousands of different types of whole grains. Grains can be an amazing staple in any diet, as long as you’re sticking to whole grains.

Some of the best whole grains include:

  • Quinoa – high in B vitamins and healthy carbohydrates
  • Whole rolled Oats – essential fibers and iron
  • Teff – extremely high in manganese
  • Bulgur Wheat – high in protein and magnesium
  • Brown Rice – healthy carbohydrates and fiber
  • Whole-Wheat bread – can help you stay “full,” longer
  • Barley – effective in lowering cholesterol

Grains are not mandatory in a diet, most of the nutrients can be found in other types of food. Whatever the case,

if you’re looking to live a healthy lifestyle, be conscious of what you put in your body.

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