When trying to lose weight, one of the most important things you can do is center your diet around fiber-rich foods. Whole grains are naturally high in fiber and ultimately, can keep you feeling full and satiated for longer (making it less likely that you’ll eat more later on). Apart from helping with fat loss, whole grains are often linked to lower risks of heart disease, diabetes, cancers, etc.
To learn more about one exceptional whole grain for weight loss, we spoke with health experts. Read on for tips on how to insert fiber-filled grains into your diet from registered dietitian Kimberly Marsh, MS, RD, registered dietitian and nutritionist Blanca Garcia, RDN, and registered nutritionists James Collier and Jay Cowin, NNCP, RNT, RNC, CHN, CSNA.
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How Quinoa Helps Your Weight Loss Goals
One whole grain people can eat to speed up fat loss is quinoa. Quinoa, Cowin notes, is a complete protein, meaning that it contains "all the essential amino acids" that the body needs. "It is also high in fiber, which makes it a good choice for people who are trying to lose weight," says Cowin.
Quinoa also has a low glycemic index, so it will not cause a huge spike in your blood sugar, Collier adds, saying "it will keep you fuller longer," therefore eating less in the long run.
Another important benefit of quinoa is its protein content. Along with fiber as said before, both of these keep you full longer, preventing the need to eat as often. “Having adequate protein,” Marsh adds, “also protects your muscle and encourages your body to burn fat instead of muscle.”
Lastly, many people love to eat quinoa every day as part of their healthy diet due to its versatility and the many meals it can be a part of. “This is a food that can be eaten daily to lose fat because it can be easily cooked and used in a variety of ways,” Garcia says, noting that it can be added to hot soups or cold salads. “It is light and fluffy, she continues, “so, when warm, it gives a savory flavor and when cold, it gives a fresh flavor to foods.
Overall, quinoa is a great whole grain to try this week if your aim is to lose fat and practice eating a consistent and balanced diet. Due to its high fiber and protein content as well as B vitamins, it is an expert-approved grain with high amounts of dietary minerals.
