Whole grains: Which are the best for weight loss

Wholegrain cereals are an excellent healthy option for breakfast for those who want to lose weight, however, these cereals should not be the packaged ones that are bought at the supermarket, as these generally contain large amounts of sugar and white flour, ingredients that make it difficult to weight loss.

Thus, the ideal is to look for whole grains in the diet food aisle or in health food stores, as these are actually created from whole grains, with little or no added sugar.

Better understand which cereals to choose in this video:

List of weight loss cereals

Whole grains that are usually easier to find and help with the weight loss process include:

  • Oats;
  • Brown rice;
  • Quinoa;
  • Amaranth;
  • Barley;
  • Rye;
  • Buckwheat.

Oats and barley can be used in their natural form and added directly to milk, while the others are usually added to breads, toast or cooked food.

In the case of products formulated with cereal mixes, it is very important to pay attention to the label to verify that the mixture does not contain added sugar. Ideally, the cereal package should contain less than 5 grams of sugar for every 30 grams, or less than 16 grams for every 100 grams. Learn how to read labels.

How to prepare whole grains

Whole grains that are purchased in the form of flakes are easier to use as they have already been previously cooked and processed. So in these cases, just add a serving of about 30 grams or a small handful to a bowl of milk before eating.

However, if you choose to use cereals such as brown rice or quinoa in its natural form, it is best to cook first. During preparation, the cereal should be cooked with double the amount of milk or water, until it boils. Then, reduce the heat and stir until the liquid is completely absorbed and porridge is formed. Finally, fruit, dark chocolate or spices and spices such as cinnamon and turmeric can be added to the mix to give it more flavor and important nutrients, such as vitamins, minerals and antioxidants.

Because breakfast cereals are bad

The breakfast cereals that are sold in the supermarket, especially for children, are highly industrialized products that, although they are created from whole grains, such as wheat or corn, no longer bring any type of health benefit.

That's because most recipes include the use of large amounts of sugar, as well as various chemical additives, such as dyes, flavor enhancers and preservatives. In addition, a good part of the cereals is cooked at high temperatures and undergoes high pressure processes, which end up removing almost all important nutrients. Here's how to make a healthy granola.