Chat with AHA!

Chat with Ask Healthshots

I am Ask Healthshots

Get AI-powered answers
to all your health

Chat with AHA!
NutritionRecipesSuperfoods Chat Now

Consume these 8 low-calorie grains to lose weight without starving yourself

A diet rich in grains will help you lose those extra kilos in no time! That’s because some grains that are rich in fibre, low in calories, and contain other nutrients that are great weight loss foods.
A bowl of amaranth
Amaranth halwa is a healthy option when you're fasting during Navratri. Image courtesy: Shutterstock
Aayushi Gupta Published: 2 Apr 2021, 13:32 pm IST
  • 79

Yes, it’s true that grains can help you lose weight. Too hard to believe? That’s because there are so many misconceptions today around carbs, and people believe if they consume grains, they are almost always going to gain weight. Well, they are highly mistaken.

That’s because some grains are low in calories, and can help in maintaining your weight, especially if you’re struggling to keep your calorie consumption in check. Yes, you heard it right. Not all grains help with weight loss, therefore the trick is to choose the right type of grain! 

Here are a few low-calorie grains that you must include in your weight loss diet:

1. Barley (jau)

Barley, or jau, is a fibre-rich grain. It contains beta-glucan, and is low in fat and calories, which can help you shed that unwanted fat in no time. It is also helpful in reducing cholesterol and blood sugar levels. Barley flour can be cooked and consumed or you could also drink barley water to reap its health benefits, including weight loss.

2. Buckwheat (kuttu)

Regular consumption of buckwheat or kuttu ka atta can immensely aid in weight loss. Kuttu is a grain that is rich in protein, calcium, and magnesium, and is low in calories. Moreover, it is a great source of vitamins and minerals that can keep you satiated, thereby promoting the feeling of fullness. No wonder, it must be a part of your weight-loss diet.

weight loss foods
Kuttu ka atta is surprisingly a healthy grain for you. Image courtesy: Shutterstock
3. Brown rice

Choosing fibre-rich grains like brown rice may help to reduce belly fat, thereby promoting weight loss. This grain is low in calories, and rich in essential nutrients such as antioxidants, magnesium, protein, and vitamins. It is also low in fat and has a low density, which means it can further suppress body fat build-up.

4. Millets (ragi)

Millet or ragi is a gluten-free ancient grain that’s low in calories and extremely rich in magnesium, fibre, bioactive compounds, and other vitamins and minerals. Moderate consumption of ragi helps in controlling diabetes, prevents obesity, provides energy, and improves digestive problems. 

5. Whole oats/oatmeal

Having oats for breakfast can help you lose weight, because it has soluble fibre that improves digestive health. This superfood is high in protein, low in calories, and rich in antioxidants, which helps to lower blood sugar and cholesterol levels.

weight loss foods
It’s time to keep oats in your weight loss diet! Image courtesy: Unsplash
6. Whole rye

Whole grain rye is easily digestible, rich in fibre and low in calories, in comparison to standard whole wheat. That’s exactly why it has several potential health benefits including weight loss, blood sugar control, improved digestive health, and low inflammation levels in the body.

7. Quinoa

If you’re on a weight loss journey, you must not miss out on quinoa. It’s gluten-free, has a low glycemic index, and contains double the protein than buckwheat grain. These properties have all been linked to weight loss and improved health. You can consume it warm or cold, and can use it to make pancakes or cookies.  

8. Lentils

Lentils or masoor ki daal is low in calories, rich in iron and folate, and an excellent source of protein. These nutritional values of lentils can work well for weight loss. On top of that, they’re loaded with vitamin B, zinc, iron potassium, and calcium. 

Select Topics of your interest and let us customize your feed.


So, if weight loss is on your mind, make sure to add these grains to your diet.

  • 79
About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

Next Story