The 5 Recommended Grains for Weight Watchers

Grains are the needle-like fruit seeds produced by grasses such as wheat, oats, barley, corn, rice, rye, amaranth, triticale, quinoa, millet, sorghum, etc. Whole grains include all parts of the grain: the bran (containing most of the grain’s fiber), endosperm (kernel containing the grain’s starch and protein), and the germ (which forms new plants and contains antioxidants, vitamins B and E, and trace minerals). “Enriched” means a grain has been processed to remove the nutritious bran and germ, leaving behind only the starchy endosperm, which is made into white flour. Small amounts of vitamins and minerals are then added back into the flour, thus “enriching” it. Look at the ingredient list. Make sure it says “whole” before the name of the grain.
5 top recommended grains for weight watchers
Terms such as enriched, bleached, unbleached, stone ground, hearty grain, multi-grain, cracked, milled, or “100%” before the name of the grain are often marketing ploys. These products are not necessarily whole grain and will be deficient in nutrition and fiber. This article reveals the 5 top recommended grains for weight watchers and the nutritional values and benefits.


The 5 Recommended Nuts and Seeds are:


I will now elaborate on each grain and also reveal their nutritional values and health benefits.

Barley

Barley- for weight watchers

Barley has a chewy, pasta-like consistency and is covered with a tough, inedible hull that must be removed by a mechanical sanding process called “pearling.” The more the barley is pearled, the lighter it will be in color. Much of the barley grown in the U.S. is soaked until it sprouts and then used to make beer, but barley is much more nutritious as a cereal added to other foods.

See: The Various Ways To Eat More Vegetables And Salad In Your Meal 

Nutritional Values of Barley

Serving size: 1 cup, cooked, without salt
  • Dietary Fiber = 8 g
  • Calories = 151
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 9 mg
  • Potassium = 124 mg
  • Total Carbohydrate = 34 g
  • Sugars = 0 g
  • Protein = 6 g

Health Benefits of Barley

  • Barley is high in phosphorus, required for bone and tooth formation
  • It is rich in selenium, an essential component of thyroid hormone metabolism
  • It is also a good source of copper, required for critical enzymes to function properly
  • Barley is also high in manganese, a co-factor for more than 300 important enzymes

Wheat

Wheat - for weight watchers
Wheat is the most nourishing of all other grain. Columbus brought it to the West in the late 15th century. Today the U.S. is among the top wheat-growing nations of the world. Winter wheat is planted in autumn and harvested in the spring. Spring wheat is planted in the spring, harvested in late summer. Wheat grains have three layers: bran, endosperm, and germ. Vitamins, minerals, and Phytochemicals reside mainly in the bran and germ. Kamut and spelt, also called farro, are two ancient strains of wheat sold mostly in in health food stores. 

Nutritional Values of Wheat

Serving size: 1 cup, cooked, without salt
  • Dietary Fiber = 8 g
  • Calories = 151
  • Total fat = 0 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 9 mg
  • Potassium = 124 mg
  • Total Carbohydrate = 34 g
  • Sugars = 0 g
  • Protein = 6 g

Health Benefits of Wheat

  • Whole-grain wheat provides health benefits absent from refined, white flour
  • The bran and germ layers of wheat are rich in vitamins, minerals, and phytochemicals
  • Whole-grain wheat also protects against weight gain and aids in weight loss
  • The bran and germ are also rich in disease fighting flavonoids, lignans, saponins, and phytosterols

Oats

Oats - for weight watchers
Oats are so nutritious. Oat extract soothes the skin, which is why it is the basis of the Aveeno products. (Avena is the genus to which oats belong). Oats prefer the cool, wet summers of Northwest Europe. They can even be grown in Iceland. 

Nutritional Values of Oats

Serving size: 1 cup, cooked, without salt
  • Dietary Fiber = 4 g
  • Calories = 166
  • Total fat = 4 g
  • Saturated fat = 1 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 9 mg
  • Potassium = 164 mg
  • Total carbohydrate = 28 g
  • Sugars = 1 g
  • 72 Protein = 6 g

Health Benefits of Oats

  • Oat is the best source of cholesterol-lowering beta-glucan, which also regulates blood sugar
  • It is known for its ability to lower cholesterol and maintain healthy blood flow
  • It has slow-digesting starches which stabilize blood sugar levels
  • Oats supply 50% more protein than wheat, 100% more than rice

Brown Rice

Brown Rice - for weight watchers
Rice is the staple food for half the world’s population. The milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, 50% of the manganese, 50% of the phosphorus, 60% of the iron, and 100% of the dietary fiber and essential fatty acids. Long grain brown rice is much healthier than white rice. It has a mild nutty flavor. 

Nutritional Values of Brown Rice

Serving size: 1 cup, cooked, without salt
  • Dietary Fiber = 4 g
  • Calories = 216
  • Total fat = 2 g
  • Saturated fat = 0 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 10 mg
  • Potassium = 84 mg
  • Carbohydrate = 45 g
  • Sugars = 1 g
  • Protein = 5 g

Health Benefits of Brown Rice

  • One cup of brown rice provides 88% of daily manganese for a healthy nervous system
  • It guards against cancer, heart disease, dementia, and aging
  • Rice contains oryzanol, a powerful antioxidant, in its outer layers
  • It is also low in calories and fat, brown rice is virtually sodium-free

Quinoa

Quinoa - for weight watchers
Quinoa is the seed of a leafy vegetable. It is not a true grain, but the. The Incas considered it sacred, calling it the chisaya mama or “mother of all grains,” and the emperor sowed the first seeds of each season using golden implements. In the 1980s, two Americans, learning of its nutritional benefits, began cultivating it in Colorado. Quinoa has a low gluten content, making it an ideal grain for those who are gluten intolerant. 

Nutritional Values of Quinoa

Serving size: 1 cup, cooked, without salt
Dietary Fiber = 5 g
Calories = 222
Total fat = 4 g
Saturated fat = 0 g
Trans fat = 0 g
Cholesterol = 0 mg
Sodium = 13 mg
Potassium = 318 mg
Total carbohydrate = 39 g
Sugars = 2 g
Protein = 8 g

Health Benefits of Quinoa

  • Quinoa contains high levels of all 9 essential amino acids, especially lysine
  • It is a good source of iron to protect against anemia, especially important for women
  • Its high riboflavin content cuts frequency of migraine occurrence
  • Quinoa is rich in high-quality protein, even more than oats
Read: The 5 Recommended Fruits For Weight Watchers 

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