What Are the Common Whole Grains? A Complete Guide

When we talk about "whole grains," we mainly mean whole grains, pulses and tubers. Whole grains are "coarse" because they undergo little processing and retain more nutrients. Compared with white rice and refined flour, whole grains usually require more chewing and give a strong feeling of fullness. This means you can achieve the same feeling of satiety with less dry matter, and many people who are trying to lose weight are certainly familiar with whole grains. So what are the common whole grains? Which whole grains are good to eat when losing weight? Let's find out.

1. Oats

Oats are far higher in nutrients such as protein, fat and dietary fiber than other grains, and they also contain a very special beta-glucan. If you eat them, they digest slowly and give a strong feeling of fullness, making them very suitable for people with diabetes and for those trying to lose weight.

2. Millet

Millet contains not only fat and calcium, phosphorus and iron, but also very rich protein and carbohydrates, and it is easy to digest and absorb. Millet can strengthen the spleen and stomach and promote urination, and it can help treat spleen-stomach deficiency cold.

3. Beans

For example black beans, soybeans and mung beans. When you cook rice normally, you can grab a handful of beans and cook them together. This reduces the amount of rice you eat and also prolongs the digestion time in the stomach and intestines. The nutrients contained in beans help the body absorb needed minerals and vitamins, and because they digest relatively slowly and have a low glycemic index, people who are obese can eat a little.

4. Corn

Corn is very easy to prepare; it can be steamed or boiled, and it is not only good in texture but also very delicious. Have a boiled corn in the morning, and you will not be hungry until noon because it gives a strong feeling of fullness.

5. Brown rice

Brown rice is lightly processed coarse-grain rice. Ordinary households rarely eat this kind, and its texture is worse than rice. However, brown rice contains more nutrients than rice, and its ability to stave off hunger and its feeling of fullness are both strong, making it quite suitable for people who are losing weight.

6. Sweet potato

Sweet potato is a relatively common whole grain. It is sweet and soft, and very easy to digest. Every 100 grams of fresh sweet potato contains only 0.2 grams of fat and produces 99 kcal of energy, about 1/3 that of rice. It is a typical low-fat, low-energy food, making it more than suitable for people who are losing weight.

7. Black rice

Black rice is rich in B vitamins, carbohydrates and also a great many trace elements. These ingredients make losing weight with black rice more nutritious.



Overall, whole grains are effective for weight loss. Many people eat some whole-grain recipes during weight loss, but whole grains should not be eaten in excess either. Pay attention to combining coarse and fine grains and to nutritional balance; only then can you effectively protect your health.

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