Rice and cereals can help you lose weight
Rice and other grains are an important source of high-quality nutrients. Plus: how they can help you lose weight
Rice and wheat are the most well-known grains, but there is so much more to discover. These 6 grains bring variety to your kitchen with their varied taste, appearance and nutrients. So that you get the full taste experience, we will explain how to prepare the grain correctly and use it in dishes.
Rice can help you lose weight
Everyone who wants to lose a few pounds should be happy about this news: Rice has a draining effect and contains hardly any fat, but a lot of protein. Cooked rice is also particularly low in calories. If you also want to do something for the nutrient supply, which is particularly important in the weight loss phase, you can use whole grain or brown rice.
You have to try these grains
These 6 delicious grains are great alternatives to regular wheat.
The pseudocereal grows high in the South American Andes. It’s gluten-free, contains all 9 essential amino acids and is high in plant-based protein.
How it tastes : Cooked properly, quinoa crackles in the mouth when eaten, it tastes nutty and slightly earthy. It can be used in tabbouleh instead of bulgur.
This is in it (per 100 grams): 369 calories, 12 grams of protein, 62 grams of carbohydrates, 6 grams of fat. Cooking time : 12 to 15 minutes.
That’s it : The teff comes from Ethiopia, where it is a staple food. The tiny grain the size of a poppy seed is a very good source of important minerals such as manganese, iron and zinc.
This is how it tastes : Light teff tastes mild, darker is stronger. It gives meatballs more fiber and a firmer consistency.
This is in it (per 100 grams): 34 calories, 12 grams of protein, 65 grams of carbohydrates, 2 grams of fat. Cooking time: 12 to 20 minutes.
That’s it : the unripe durum wheat grains are dried in the sun and flamed. They are particularly popular in African and oriental Levantine cuisine.
How it tastes : Freekeh has a smoky flavor and a texture reminiscent of brown rice. Similar to unripe spelt, it is processed into patties or used as a side dish.
This is in it (per 100 grams): 343 calories, 15 grams of protein, 69 grams of carbohydrates, 3 grams of fat. Cooking time : 12 to 20 minutes.
That’s it : this type of wheat, along with einkorn, is one of the oldest types of grain and was cultivated 10,000 years ago. Emmer provides fiber, iron, magnesium and zinc.
How it tastes : The texture is similar to that of brown rice, but the grains are larger and taste nuttier. Emmer is ideal as an ingredient in chili, stew or soup.
This is in it (per 100 grams): 325 calories, 13 grams of protein, 62 grams of carbohydrates, 3 grams of fat. Cooking time : 30 to 45 minutes.
That’s it : It’s closely related to wheat, but contains more vitamins like niacin and minerals like magnesium, zinc and iron, and higher quality protein. Ideal for salads and bowls.
This is how it tastes : Spelled has a firm consistency, sometimes it even tastes slightly sweet. Dried fruits, roasted nuts, fresh herbs and some good oil go well with this in the salad.
This is in it (per 100 grams): 348 calories, 17 grams of protein, 60 grams of carbohydrates, 2 grams of fat. Cooking time : Around 45 minutes.
6. NATURAL RICE
That’s it : In its natural form, rice unfairly has the eco image. The inedible outer covering is removed, but the nutritious bran and germ remain intact.
How it tastes : Compared to white, brown rice is firmer and nuttier. Mixed with a little butter, salt and pepper, it makes the perfect easy side dish for meat and fish.
This is in it (per 100 grams): 355 calories, 7 grams of protein, 76 grams of carbohydrates, 2 grams of fat. Cooking time : 40 to 50 minutes.
Cooking instructions for grains
Before you grab a pot, we have created a small cooking guide for you. This way you are guaranteed to be perfectly prepared.
- Don’t necessarily rinse : Washing grain doesn’t harm the texture or flavor, but it doesn’t improve them either. Exceptions: quinoa and rice. However, rice in the cooking bag is already pre-washed.
- Prepare correctly : Each variety has different cooking requirements. Insider tip: cover the dry grains in a saucepan with 2 centimeters of water. After cooking, simply pour into a colander.
- Check the degree of doneness : After the cooking time, remove a grain from the pot. It must be easy to crush. Quinoa makes it even easier for you: when it is cooked, you can see a distinct edge on the grain.