Grains, a fundamental component of many diets, encompass a diverse range of options that can profoundly impact our health. Among them, whole grains stand out as a nutritional powerhouse, offering a multitude of benefits. From providing essential nutrients to supporting digestive health and aiding in weight management, the advantages of whole grains are extensive. When it comes to breakfast, a pivotal meal for kickstarting the day, choosing the right whole grain can be a strategic move for those aiming to achieve weight loss goals.
We asked health experts Dr. Richard Collins, MD, FACC, Dr. Ellen Albertson, PhD, RDN, NBC-HWC, Christine VanDoren, nutritionist and personal trainer, and Dr. Amy Lee, board certified doctor in internal medicine, medical nutrition, and obesity medicine and partner of Nucific about the best grains we can eat in the morning for weight loss. They shared that sorghum, quinoa, rye, and sprouted bread as the best four options.
Sorghum
Sorghum, a versatile and nutrient-rich whole grain, has garnered attention for its potential to contribute to weight loss efforts. Packed with dietary fiber and protein, sorghum promotes feelings of fullness and satiety, which can help control appetite and reduce overeating.
"My recommendation for many people is to try sorghum— it’s high in nutrients and has plant compounds that are high in antioxidants. It’s packed with powerful nutrients that give your body the boost it needs for proper nutrition regardless of your health and wellness goals," says Collins.
Quinoa
Quinoa, a protein-packed whole grain, has emerged as a valuable ally in the journey towards weight loss. Rich in both fiber and protein, quinoa promotes satiety and helps control hunger, making it easier to manage calorie intake. Its low glycemic index also contributes to stable blood sugar levels, reducing the likelihood of energy crashes and unhealthy food cravings.
"Quinoa contains antioxidant phytochemicals and is high in vitamins, minerals, protein and fiber. A study by Harvard Public School of Health found that eating a bowl of quinoa daily may reduce the chances of early death risk from cancer, heart disease, respiratory ailments, diabetes, and other chronic diseases by 17 percent," Albertson highlights.
Rye
Rye, a nutritious whole grain with a distinctive flavor, has been recognized for its potential to support weight loss goals. High in dietary fiber, rye contributes to feelings of fullness and helps regulate appetite, which can assist in managing portion sizes and calorie intake. Its unique fiber composition also promotes healthy digestion and helps maintain stable blood sugar levels, reducing the likelihood of energy crashes and unhealthy food cravings.
"Typically, one slice contains only 65 calories. Rye also contains nutrients like selenium, thiamine, manganese, potassium, and fiber," Van Doren states.
Sprouted Bread
Sprouted bread, a nutritious and increasingly popular alternative to traditional bread, holds promise in aiding weight loss endeavors. Made from whole grains that have undergone the sprouting process, this type of bread boasts enhanced nutrient availability and digestibility. The sprouting process breaks down starches into simpler sugars and increases the content of beneficial compounds like fiber and protein.
"Sprouted bread is considered to be a low glycemic food and easy for the body to digest, its net carbs can be as low as less than 10 grams of carb per slice, which makes it a more ideal bread to eat with the risk of weight gain," Lee notes.
