Whole grains are a vital component of a healthy diet, yet they are often misunderstood. With the proliferation of various meal plans, such as low-fat and low-carb diets, many individuals are perplexed about incorporating whole grains into their diet, fearing weight gain. The widespread narrative and claims suggest that whole grains are detrimental to weight loss due to their high caloric and carbohydrate content. However, this is not the case.

Whole grains are rich in fibre, vitamins and minerals which makes them a nutritious choice. They also promote feelings of fullness and support healthy digestion. There are several grains which have few calories and can be a great addition to a weight loss diet. Here, we've listed those grains that can burn your fat naturally and aid weight loss.

Weight-Loss Friendly Grains

Ragi

Ragi, an ancient gluten-free grain is a nutritional powerhouse. Low in calories, it's rich in magnesium, fibre, bioactive compounds and essential vitamins and minerals. Consuming ragi helps control diabetes, prevent obesity, boost energy and alleviate digestive issues, making it a valuable addition to a balanced diet.

Oats

Starting your day with oats can support weight loss and boost overall health. Rich in soluble fibre, oats enhance digestive well-being. As a superfood, oats are high in protein, low in calories and packed with antioxidants which help regulate blood sugar and cholesterol levels, making them an excellent breakfast choice for a healthier lifestyle.

Buckwheat Flour

Buckwheat flour or kuttu ka atta is another nutritious and versatile gluten-free whole grain. Rich in fibre, calcium, magnesium, iron and vitamins, it supports weight loss and boosts energy levels. Enjoy buckwheat in rotis, noodles, pancakes or puris and reap its nutritional benefits.

Grains that help to lose weight fast (Image Credits: Canva)

Quinoa

Quinoa is a protein-rich whole grain ideal for weight loss. A 100-gm serving contains 14 gm of protein and 7 gm of fibre. This cholesterol-free grain has a low glycemic index, making it perfect for muscle-building and slimming down. Enjoy cooked quinoa in salads or with fried veggies for a nutritious and filling meal.

Barley

Barley is a nutritious whole grain that supports weight loss with its low-calorie count. Its chewy texture and nutty flavour enhance various dishes. Consuming whole-grain barley meals helps lower cholesterol levels, making it a heart-healthy choice. Incorporate barley flour into your diet by baking bread or adding it to recipes for a nutritious and filling meal.

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Disclaimer: This content, including suggestions and advice, provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information before making any drastic changes in your lifestyle.