whole grains for weight loss
Piles of organic whole grains in different forms.

What Are The Types Of Whole Grains For Weight Loss?

Whole grains for weight loss are an indispensable ingredient for people who are following a vegan or other healthy diet. So what types of whole grains are included?

Whole grains preserve all three nutritional components of the grain: the bran layer, the germ, and the endosperm. So, whole grains have more fiber and other essential nutrients.  They include B vitamins, iron, folate, selenium, potassium, and magnesium than other grains. By eliminating the bran and germ layers, conventional refining reduces the grain’s protein level by 25% while also removing 17 other critical elements.

Whole grains for weight loss: Brown Rice


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Compared to refined white rice, which loses its nutritious outer shell and kernel, brown rice contains more fiber, vitamins, minerals, and antioxidants. Specifically, 100g of brown rice contains 1.8g of fiber, while the same 100g of white rice contains only 0.6g of fiber.

Brown rice is an excellent source of starch for celiac patients with gluten intolerance. Furthermore, research shows that brown rice contains lignans (a type of polyphenol compounds found in plants) – antioxidants that have the ability to reduce the risk of heart-related diseases by reducing blood pressure, inflammation, and LDL cholesterol. “bad”.

Corn as whole grains for weight loss


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Corn is also an indispensable ingredient when looking for answers to the question of what types of whole grains are included. Moreover, unrefined corn kernels are rich in manganese, magnesium, zinc, copper, phosphorus, potassium, B vitamins and antioxidants, and are gluten-free.

Corn contains lutein and zeaxanthin, which are antioxidants abundant in yellow corn. Some studies suggest that these antioxidants have the potential to reduce the risk of macular degeneration and cataracts – two leading causes of blindness. In addition, corn contains a lot of fiber. One cup (164g) of boiled yellow corn provides 4.6g of fiber, accounting for 18% of the daily intake.

Whole oats


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Whole oats are one of the healthiest whole grains you can eat. Not only are they packed with vitamins, minerals, and fiber, but they’re also naturally gluten-free. Furthermore, oats are rich in antioxidants, especially avenanthramide. Antioxidants reduce the risk of colon cancer and lower blood pressure.

Whole oats are also an excellent source of beta-glucan. This is a type of soluble fiber that helps in better digestion and absorption of nutrients. An analysis of 28 studies found that a diet rich in beta-glucan reduced levels of “bad” LDL cholesterol in the body.

Whole wheat


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Whole wheat is the main ingredient in baked goods, pasta, noodles… They need to be pulverized before they can be used as ingredients.

However, unlike the whole grains mentioned above, wheat contains gluten. This shouldn’t be a big deal as most people can tolerate gluten. So, you can still absorb the nutrients of wheat such as rich antioxidants, vitamins, minerals, and fiber.



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Buckwheat seeds are packed with nutrients like manganese, magnesium, copper, phosphorus, iron, B vitamins, and fiber. This grain is gluten-free and can be used in the same way as cereals.

Additionally, buckwheat hulls contain a high concentration of resistant starch. This is a kind of starch that cannot be digested in the small intestine. Instead, they are carried intact to the large intestine and fermented by bacteria, resulting in the production of short-chain fatty acids that supply energy to intestinal cells.



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Millet is quite familiar to many Vietnamese people. Not only that, but millet is also part of the long-standing culinary culture of other countries in the world such as India, China, Africa, Ethiopia, Nigeria… Millet is nutritious, gluten-free and an excellent source of magnesium, manganese, zinc, potassium, iron, B vitamins, and fiber.

Research shows that eating millet is accompanied by health benefits such as reduced inflammation, lower triglycerides, and blood sugar control.

Whole grains for weight loss: Quinoa


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Quinoa is a grain native to South America, hailed as a superfood. This ancient grain contains more vitamins, minerals, protein, healthy fats, and fiber than popular grains like whole wheat, oats, and more.

Quinoa is also packed with great antioxidants like quercetin and kaempferol, which help neutralize free radicals that cause chronic diseases like chronic inflammation, heart disease, and cancer. Furthermore, quinoa is one of the few plants that provides a complete protein content, meaning it contains all 9 essential amino acids. This makes quinoa a great choice for vegetarians and vegans.

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