Whole grains have more nutrients than refined grains. They contain fiber, protein, and important vitamins and minerals. These nutrients help you feel full, which can help you eat less and manage your weight.
Here are 12 whole grains that can support weight loss.
1. Steel-Cut Oats
Steel-cut oats are high in both fiber and protein. These nutrients help slow digestion and make you feel full longer. One serving has about 4 grams of fiber and 5 grams of protein. Studies show oats may also lower blood sugar and cholesterol.
2. Buckwheat
Though it’s actually a seed, buckwheat is often used like a grain. It’s gluten-free and rich in fiber and protein. One cup gives about 4.5 grams of fiber and 5.7 grams of protein. It also contains minerals like magnesium and potassium.
3. Quinoa
Quinoa is a plant-based protein source. One cup of cooked quinoa has 8 grams of protein and over 5 grams of fiber. It’s also gluten-free and full of nutrients like folate, iron, and zinc.
4. Brown Rice
Brown rice has more fiber and protein than white rice. It contains twice the fiber and 28% more protein. Research shows it may help reduce weight, BMI, and waist size when compared to white rice.
5. Amaranth
Amaranth is another gluten-free grain high in protein and fiber. One cup offers about 9.4 grams of protein. It may also help lower cholesterol and blood sugar, which supports heart and overall health.
6. Sorghum
Sorghum is high in fiber, with 9 grams per quarter-cup. It’s also rich in antioxidants and magnesium. A high-fiber diet can help burn fat and support gut health. Sorghum is gluten-free and easy to digest.
7. Teff
Teff is a tiny grain packed with nutrients. One cup has nearly 10 grams of protein and 7 grams of fiber. Its low glycemic index means it won’t spike your blood sugar, which is helpful for people managing diabetes or prediabetes.
8. Freekeh
Freekeh is made from roasted young wheat. It’s full of protein and fiber, with 5 grams of protein and 4.5 grams of fiber per serving. It’s also rich in antioxidants and minerals but contains gluten.
9. Farro
Farro is an ancient grain with a nutty flavor. One cup contains 5 grams of protein and 4 grams of fiber. It’s also high in iron and potassium. Farro makes a great base for soups and salads but is not gluten-free.
10. Barley
Barley has a chewy texture and is high in fiber, with 6 grams per cup. It also offers important nutrients like selenium and B vitamins. Like farro, barley contains gluten and should be avoided by those with gluten issues.
11. Bulgur
Bulgur is made from cracked wheat and is very high in both fiber and protein. One cup gives you 8.2 grams of fiber and 5.6 grams of protein. It’s easy to cook and can be used in many recipes. It contains gluten.
How To Eat Whole Grains for Weight Loss
To lose weight, try swapping refined carbs with whole grains. They keep you full longer and offer more nutrition.
Here are a few easy ways to start:
- Use whole grains like quinoa or brown rice instead of white rice.
- Add oats or bulgur to soups and salads.
- Try whole grain versions of bread and pasta.
- Choose steel-cut oats instead of sugary breakfast cereals.
- Try New Grains and Find Your Favorites
If you don’t eat many whole grains now, try a few different types. You may not enjoy all of them, but you’ll likely find some that you like. Eating a variety of whole grains is a simple and healthy way to support weight loss.
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