Cereals generally belong to the grass family and are harvested for their edible grain, Cereals are the healthiest source of energy than any other type of food, According to history, The word cereal comes from “Ceres”, the Roman goddess of farming. Cereals were first cultivated by the ancient peoples called the Sumerians in the area of the Middle East between the Euphrates and Tigris rivers, unprocessed forms of cereals are called ‘Whole grain’, and are the richest source of multiple vitamins, minerals, carbohydrates, fats, oils, and protein. Because of their high energy, people on a weight loss journey are advised only to eat small amounts of them.
To make them instantly edible, cereals are processed through refining process. This process removes the bran and germ from the grain, leaving a white powder-like substance that is predominantly carbohydrate or we call it flour. This flour is used to make everything from bread to pizza bases. Rice is often milled (put between rotating rollers) to remove its hard outer shell and make it ready to cook, but this process also makes it less nutritious.
These processed wheat flakes, bran flakes, puffed rice, and so on are all cereal grains that are commonly known as ‘breakfast cereals’ worldwide.
Mind-Blowing Benefits of these wholegrains
Low in saturated fat, but is a source of polyunsaturated fats, including omega-3 linolenic acid:
If you are trying to keep your cardiovascular health in check, linolenic acid in cereals can be miracle for you.
Alpha-linolenic acid is popular for preventing and treating diseases of the heart and blood vessels. It is helpful in preventing heart attacks, lower high blood pressure, lower cholesterol, and reverse “hardening of the blood vessels” (atherosclerosis). some other benefits of linolenic acid includes treatment and prevention of chronic obstructive pulmonary disease (COPD), migraine headache, skin cancer, depression, and allergic and inflammatory conditions such as psoriasis and eczema.
Sources: Almonds, cashews, Avocados, Sunflower seeds, tofu, walnuts
Consumption of whole-grain diets lowers LDL cholesterol and TC. Whole-grain oat appears to be the most effective whole grain for lowering cholesterol. As we know oats is the easiest first step to lowering your cholesterol, a bowl of oatmeal or cold oat-based cereal like Cheerios for breakfast can gives you 1 to 2 grams of soluble fiber. Add a banana or some of your favorite berries on top for another half-gram.
high in soluble and insoluble fiber, and resistant starch
Soluble fibers are helpful in reducing blood cholesterol and excess sugar. It can help your body improve insulin control to absorb glucose in body for energy, which can aid in reducing the risk for type 1 diabetes. Insoluble fibers attract and retains water into your stool, making it softer and easier to pass with less strain on your bowel movements.
An excellent source of complex carbohydrates
Whole grains are rich in complex carbohydrates, these are found in, legumes, and vegetables, and contain longer chains of sugar molecules These complex carbs have an additional component — fiber, which is technically a type of carbohydrate, but it’s not digestible and absorbed by the body. Instead, it feeds the good gut bacteria, it also allows the slow absorption of the carbohydrate into the bloodstream, so it won’t spike glucose levels and insulin levels like a simple carbohydrate would.
Good source of B group vitamins, including folate
B group vitamins plays a vital role in maintaining overall health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain functionality, and cellular metabolism.
Vitamin B complex helps in preventing infections and helps support or promote:
- Cellular and tissue health
- Promotes the growth of new red blood cells
- Maintains energy levels
- Improves and maintains good eyesight
- Aids in healthy brain function
- Good digestion
- Promotes healthy nervous system
- Regulates hormones and cholesterol production
- Maintains cardiovascular health
Good source of many minerals, such as iron, magnesium, copper, phosphorus and zinc
As we all know minerals are very important for our body to stay healthy. Our body uses minerals for many different bodily functions, like keeping our bones, muscles, heart, and brain working properly. Minerals are also important for making enzymes and hormones.
Good source of antioxidants and phytochemicals that can help lower blood cholesterol levels.
Antioxidants that are found in wholegrain cereals may prevent some of the damage caused by free radicals by neutralizing them. These include the nutrient antioxidants, vitamins A, C, and E, and the minerals copper, zinc, and selenium.
So which are the best cereals that helps in weight loss
Oats are loaded with insolubale fibres called beta-glucan, and as we know insulubel fibers are known for their ability to absorb a lot of water in food which gives you a feeling of full gut for longer. Oats also contain an antioxidant called avenanthramide that protects the heart and improves cardiovascular health. This grain is usually recommended by most nutritionists if you are trying to lose weight. oats are usually prepared with sweet foods like brown sugar and cinnamon or fruit, oats also make a perfect savory side dish. Oats provide a texture similar to buckwheat, and their bland taste acts as a blank canvas for a variety of seasonings and spices. You can combine oatmeal with your favorite veggies or last night’s leftovers, and top with an egg or a sprinkle of cheese to enjoy breakfast for dinner.
Brown rice has less carb content, & is low in calories, and is enriched with essential nutrients. Therefore, it is the best substitute for white rice and hence, is great for losing weight. One of the best reasons you should prefer brown rice over white rice is that brown rice is great for burning extra body fat. A study conducted by The American Journal of Clinical Nutrition revealed that people who consumed a low-calorie diet lost more belly fat as compared to the ones who consumed refined grains. Brown rice is loaded with iron, potassium, vitamins, and other essential nutrients. You may feel full after eating a bowl of brown rice and eating them is not at all unhealthy.
Brown rice is also rich in selenium. Selenium is a mineral that helps in strengthening our immune system. It lowers the risk of several diseases. As brown rice contains high selenium quantity, consuming it protects you from common illnesses like cold and flu. For all those who are on a weight loss journey, selenium is a crucial mineral required by your body. By its intake, you will be able to build a strong immune system and can easily achieve your weight loss goals.
Barley is rich in fiber and unstrained barley water helps in improving digestion by making it more regular. It also makes our gut feeling fuller for a longer period of time. Additionally, barley water helps in keeping the body hydrated. It contains lots of calories but very little fat. All these factors make drinking barley water an effective strategy to delay hunger and keep you away from those vending machines in between your planned meals. When combined with proper diet and exercise, it can help in weight loss as it takes longer time to digest and keeps the gut full.
How make barley water at home:
- Rinse the barley (3/4 cup) under cold water until water runs clear.
- Put the barley in a saucepan, along with lemon peel and 6 cups of water.
- Bring the mixture to the boil over medium heat.
- Turn down the heat and simmer for 15 minutes.
- Strain the mixture into a heatproof bowl and discard the barley.
- Stir in the honey until it dissolves, however, avoid this if you are trying to lose weight.
- Pour into bottles and refrigerate until chilled.
Despite the name, buckwheat is not at all related to wheat family because it is not grass. Instead, buckwheat is related to knotweed, sorrel, and rhubarb species. Because its seeds are mainly edible, it is referred to as a pseudocereal. Nutritious and energizing buckwheat can be utilized as an alternative to white rice and must be included in the meal plans for weight loss. Buckwheat is rich in manganese, copper, magnesium, phosphorus and fiber. Buckwheat is a powerplant of essential nutrients. Being gluten free, it can be an exceptional substitute for other grains, like wheat, oats and barley. It is thus considered extremely suitable for those who are allergic to wheat or allergic to gluten. Regular eating of buckwheat immensely aids in the reduction of weight around belly. Buckwheat has lesser calories in comparison with barley or wheat. It is completely free of cholesterol and saturated fat and rich in protein and fiber which makes it an integral part of your weight loss recipes.
Finger millets are considered the best millet for weight loss because of their higher fiber content. It is also a powerhouse of several essential nutrients like protein, iron, and calcium. Finger millet is a great food choice for diabetic people because it has a low Glycaemic Index and helps in keeping a check on your glucose levels. As we grow old, the metabolic rate slows down which leads to affecting our capability to lose or maintain weight. Eating right is important but eating the right portion is an art. By increasing physical activity and integrating gluten-free foods into our diet, one can easily lose weight. In this context, finger millets or sorghum can be the best millet for weight loss and you can include them in your diet.
Craked Wheat or Bulgur
Made from cracked whole wheat, this brown cereal is a powerhouse, full of soluble and insoluble fibers, protein, and iron, and is often the best choice for those on the path to losing weight. What’s more, it can be easily substituted for white rice and cornmeal. if you are looking for building a good muscle mass even while losing weight include bulgur in your diet. bulgur is the best choice for weight-conscious people because of its very low glycemic index making it the best food for diabetics. Bulgur doesn’t get absorbed quickly and ensures slow release of sugar, thus managing the blood sugar levels. Since it is also high in fiber it delays digestion, doesn’t convert into sugar or fat, in the process helps to prevent high blood sugar symptoms.
Popcorn has all the characteristics of a weight-loss food, with only 31 calories per cup popcorn contains much lower calories than many typical snacks. Because of its low-calorie content, low energy density, high fiber content, and increased satiety, eating popcorn may help you feel full for longer and lose weight. However, moderation is key. Even though it is much more filling than many other snack foods, it can still be fattening if you top it with butter or caramel coating.