The 10 Essential Grains to Help with Weight Loss
Amaranth: The fibers present in this grain have a double action: in addition to regulating the intestine, they help you lose weight, as they keep hunger away for longer.
Brown Rice: The presence of fibers , proteins , magnesium and some vitamins make rice excellent for those who want to lose a few pounds. The grain also helps regulate the bowels and keeps hunger at bay for quite a while.
Oatmeal: The high concentration of fiber makes oat a powerful detoxifier, as it helps with all the digestive work. In addition, consuming it regularly can help control blood glucose and blood pressure, keep arteries healthy and control diabetes. Its fibers also prevent the absorption of sugars and fats from food.
Chia: The insoluble fibers present in chia , due to its ability to absorb water, accelerate intestinal transit, detoxifying the body. This food is still able to prevent cardiovascular diseases and control blood glucose.
Sesame: This seed is an excellent source of calcium and vitamins, especially E and those of example B. Sesame also helps in weight loss, since the insoluble fibers found in it provide greater satiety.
Flaxseed: Among the many benefits offered by flaxseed are the relief of PMS symptoms, the reduction of appetite and the fight against digestive ailments. Intestinal functioning is also benefited by flaxseed consumption . Its high content of insoluble fiber helps to reduce constipation, by increasing the stool and promoting intestinal motility.
Quinoa: The fibers present in quinoa give the feeling of satiety, which can promote weight loss. In addition, the grain is rich in protein, helping to strengthen muscle. Its significant amounts of omega-3 and 6 are important in preventing cardiovascular disease and lowering bad cholesterol (LDL).
Sunflower Seeds: Because they are rich in fiber, sunflower seeds are excellent for stimulating the proper functioning of the intestine. The organ gets rid of the toxins stored by the body, reducing fluid retention and favoring weight loss. The seed also helps in controlling triglyceride levels,total cholesterol and bad cholesterol (LDL) .
Pumpkin Seeds: These seeds have valuable nutrients (such as protein and essential amino acids) and contain a lot of fiber. In addition to high levels of mono and poly-unsaturated fats, important for vascular health. The seeds also have minerals like Potassium , Magnesium , Iron , Phosphorus and Calcium .
Poppy Seeds: Contain significant amounts of mono- and poly-unsaturated fats, proteins and minerals such as Magnesium and Potassium . It has anti-inflammatory property and helps in the digestive process and circulatory system. Also according to the quantity, because the seed has a spicy flavor. About ¼ of a spoon (soup) adding to the preparations is enough.
Special Tip: Foods like brown rice, chia , sesame and pumpkin seeds are great allies for health and fitness. However, they do not always please the palate. Therefore, a great option to add ingredients such as flaxseed , quinoa or amaranth in the meal is used in the form of flour, because, in this way, it is possible to give more versatility to the way of consumption and enjoy the same benefits that the seed offers. Seed flours can be added to soups, yogurts, for example.