The best types of grains to eat for weight loss
Brown rice is suitable for weight loss.
1. Eating fiber-rich brown rice helps lose weight effectively
Brown rice is a beneficial food for those wanting to lose weight thanks to its fiber content and its effect on improving the calorie-burning process. Therefore, it is a suitable replacement for people who cannot give up the habit of eating rice.
By retaining all the original components including: bran, germ, and endosperm, brown rice contains more nutrients than white rice, especially fiber and B vitamins.
According to nutritional data from the United States Department of Agriculture (USDA), one cup of cooked long-grain brown rice contains 248 calories, 5.5 g of protein, 52 g of carbohydrates, 3 g of fiber, and nearly 2 g of fat.
Brown rice is very rich in vitamins and minerals such as: manganese, magnesium, selenium, copper, phosphorus, and several B vitamins.
The easiest way to eat brown rice
According to MSc. Dr. Nguyễn Thu Yên, a nutrition expert, the way to eat brown rice for beginners is to choose white brown rice, which is easier to eat, soak the rice before cooking, and use enough water so the rice isn't dry. Initially, if you're not used to it, you can still eat a portion of white rice and transition gradually, or cook it mixed with beans and seeds.
Since the bran layer of brown rice is harder than white rice and more difficult to digest, it is necessary to chew brown rice thoroughly before swallowing and remember to drink enough water to aid digestion.
2. Choose oats - a nutrient-rich breakfast for weight loss
If brown rice is suitable for lunch, oats are the perfect choice for a weight-loss breakfast thanks to their ability to keep you full longer and boost metabolism.
Oats are a rich source of beta-glucan. This is a type of soluble fiber that can form a gel in the digestive system when combined with water. This mechanism prolongs the feeling of fullness, helps control hunger, and directly supports weight loss.
With a low glycemic index (GI), eating oats releases energy slowly, helping to stabilize blood sugar and prevent cravings caused by sudden energy drops. Additionally, the fiber in oats regulates bowel movements, nourishes beneficial gut bacteria, and effectively supports obesity prevention.
Researchers at the University of Arizona and the University of Vienna found that beta-glucan fiber in oats can control blood sugar levels and support weight loss in mice fed a high-fat diet. Only beta-glucan was found to increase the population of Ileibacterium bacteria found in the mouse gut. Other studies in mice have linked this bacteria to weight loss.
Research also proves that breakfast is the ideal time to eat oats if the goal is weight loss or weight control. People who eat oats for breakfast usually feel full longer and consume fewer calories at lunch compared to those who eat other foods. Eating oats in the morning is also the best time to control blood sugar levels.
Eating oats for breakfast helps with weight loss and blood sugar control.
3. Recommended weight-loss breakfast dishes from oats
Overnight oats
Ingredients: 50 g rolled oats, 150 ml unsweetened fresh milk (or nut milk), 1 tablespoon chia seeds.
Directions: Mix everything well in a glass jar, cover tightly, and leave in the refrigerator overnight. The next morning, serve with a bit of fresh fruit (apple, strawberries, or berries). This dish requires no cooking, preserving maximum nutrients and fiber.
Oat porridge with egg
Ingredients: 50 g oats, 200 ml water, 1 chicken egg.
Directions: Boil the water, add oats and cook for about 5 - 7 minutes until soft and expanded. Crack the egg in and stir well or leave it whole for a soft-boiled egg. This dish is suitable for those who prefer a warm breakfast and need high protein.
Oats mixed with yogurt and almonds
Ingredients: 1 container of unsweetened yogurt, 3 tablespoons rolled oats, almonds.
Directions: Pour yogurt into a bowl, sprinkle oats and crushed almonds on top. Eat directly to enjoy the crunchiness of the almonds and oats. This dish is rich in probiotics, supports digestion, and helps reduce belly fat.