Whole grains are known for their nutritional value and ability to help with weight loss, which is why they are becoming increasingly popular among those trying to lose weight. Sweet potatoes and corn are widely recognized as the best whole grains for weight loss.
1. Sweet Potatoes
Sweet potatoes belong to the Convolvulaceae family and are also known as yams, sweet potatoes, or taro. According to research, every 100 grams of sweet potatoes contain only 127 calories, 0.5 grams of dietary fiber, 0.2 grams of fat, 29.5 grams of carbohydrates, as well as minerals and vitamins. Sweet potatoes have only half the calories of a steamed bun. They can be used as a substitute for grains to satisfy hunger. Sweet potatoes are alkaline foods that can inhibit the growth and accumulation of subcutaneous fat. Additionally, they are beneficial for bowel movements and weight loss.
Sweet potatoes are tubers of the Convolvulaceae herbaceous plants. They are also known as red potatoes, sweet potatoes, taro, or yam. The tubers come in different colors, including white, yellow, and light purple. They are grown in various regions of China. They are harvested in winter, washed, and the root hairs are removed before consumption. They can also be sliced and dried for later use.
[Properties] Sweet taste, neutral in nature. It can strengthen the spleen, replenish qi, promote bowel movements, and relieve thirst (when consumed raw).
[References] Contains sugars, vitamin C, carotenes (red-skinned yellow-fleshed sweet potatoes contain more).
[Uses] Used for spleen deficiency and weak qi, constipation, and heat in the lungs and stomach with thirst and dry throat.
[Methods] Suitable for both raw and cooked consumption, and can be prepared in various ways.
[Caution] There are differences in properties between raw and cooked sweet potatoes, as mentioned above. Among various types of sweet potatoes, those with white flesh have a slightly milder taste, but they are crispy and juicy, making them suitable for raw consumption. Those with yellow or red flesh have a sweeter taste, but they are firm and have less juice, so they are better when cooked.
"Excessive consumption of sweet potatoes can cause bloating." (Compendium of Materia Medica Supplements) It is also not suitable for individuals with excessive stomach acid, as it can cause acid reflux. People with weak and cold spleen and stomach should avoid raw consumption.
2. Corn
Corn is an annual herbaceous plant in the Poaceae family and is also known as maize, corn cob, corn grain, etc. According to research, every 100 grams of corn contain 196 calories, 1.2 grams of dietary fiber, 3.8 grams of protein, 2.3 grams of fat, 40.2 grams of carbohydrates, as well as minerals and vitamins.
Corn contains a higher amount of dietary fiber compared to refined rice and flour, with a fiber content 4-10 times higher. It also contains a significant amount of magnesium, which can strengthen intestinal peristalsis and promote waste elimination. These components and functions of corn are very beneficial for weight loss. The corn silk that forms when corn matures also has diuretic properties, which is beneficial for weight loss.
Corn can be used to make soup or tea, or can be ground into cornmeal to make corn cakes, etc. Puffed corn has a large volume, which can help alleviate the hunger of obese individuals, but it has low calorie content, making it a substitute for weight loss.
Corn is the main component of grain-based animal feed and is also a major energy feed in China. Corn is highly palatable and has no usage restrictions. Its nutritional characteristics are as follows:
The metabolizable energy of corn is 14.06 MJ/kg, and it can reach up to 15.06 MJ/kg in higher quality corn, making it the highest among grain-based animal feeds. This is mainly because corn has a low fiber content of only 2%, and the nitrogen-free extract is as high as 72%, with a digestibility rate of up to 90%. Additionally, corn has a high crude fat content ranging from 3.5% to 4.5%.
