When you’re working to maintain your weight or lose weight, constant hunger can be one of the toughest challenges. Your stomach growls, and as glucose and other essential nutrient levels in your blood start to dip, you might start feeling more impulsive and lose sight of your long-term goals. What begins in the morning as “I’m going to eat fewer calories today” can shift by evening into, “I’m starving—let’s order way too much food from our favorite delivery app!”
| Science Says: A meta-analysis published in the journal Nutrients in 2019 concluded that people who eat more whole grains tend to have lower body weight and smaller waist size compared to people who eat fewer whole grains. |
There’s a better way, and it involves swapping in higher-fiber foods for lower-fiber foods throughout the day. Eating more fiber-rich foods, such as fruits, vegetables and whole grains, can help you feel full and support a healthy weight. It is also an essential part of a balanced eating pattern, as recommended by the Dietary Guidelines for Americans. Another benefit is that your mind loves to hear, “I get to eat more of something today” instead of “I need to deprive myself today.”
Whole grains are specifically singled out in MyPlate as supporting weight management,and the American Heart Association recommends them due to the fiber and nutrients they provide. Whole grains contain all three original elements of a grain: the outer bran, which is like the grain’s “skin,”; the germ, or the “heart” of the grain; and the endosperm, the starchy part that makes up about 80% of the grain. The endosperm contains some vitamins and minerals, but the germ and bran are where you’ll find the majority of a grain’s stomach-filling fiber, plus B-vitamins, healthy fats and protein.
And whole grains aren’t just good for you — they’re also super satisfying, with hearty textures and nutty flavors.
Here are four simple, delicious ways to incorporate whole grains and fiber into your spring routine:
1. Sesame Noodles with Whole Wheat Spaghetti
One of the best ways to enjoy whole wheat spaghetti is in a savory sesame noodle dish. The toothsome texture and “wheatier” flavor of whole wheat pasta pairs perfectly with sesame and soy flavors. We love this adaptable recipe from EatingWell as a starting point. We typically double the recipe, using a one-pound box of spaghetti.
This recipe is versatile—you can use lean chicken, snap peas and carrots as the recipe says, or swap in whatever other lean protein and veggies you have on hand. And the leftovers are just as tasty! Enjoy the noodles hot for dinner and cold the next day for lunch.
2. The Easiest, Cheapest Popcorn Ever
Did you know popcorn is a whole grain? It’s a quick, satisfying snack with 3-4 grams of fiber in a three cup serving, perfect for a midday pick-me-up. In just three minutes, you can have a light yet filling snack to carry you through until dinner.
Simply pour ½ cup of popcorn kernels into a brown paper lunch bag, fold the top over twice and microwave for 2-3 minutes. When the popping slows, remove the bag, toss in a teaspoon of heart-healthy oil and sprinkle with a bit of salt. It’s that simple—whole grain goodness with minimal effort.
3. Oat Flour in a Vegetarian Mushroom Burger
Oat flour is simply oats that are ground in the blender to a fine powder. They do a great job holding together these Mushroom & Oat Veggie Burgers while they bake or are fried. Just sauté some chopped onion, mushrooms and garlic, and stir into an easy, savory oat flour batter. Shape the patties and bake or fry until crispy. Serve the burger patties on whole wheat buns with your favorite condiments and a big pile of fresh lettuce and tomatoes for a satisfying sandwich that’s both hearty and healthy.
4. Beans + Whole Grain Bread FTW!
This Whole Grain Chickpea Salad Sandwich is a satisfying and flavorful twist on classic chicken or tuna salad. While this recipe features mashed chickpeas, tangy mayo, crunchy celery and a hint of curry, it’s totally customizable! Mix in your favorite veggies or seasoning blend to personalize it to your taste. Served on whole grain bread, one sandwich provides a hearty dose of fiber (28% DV) and plant-based protein (12 grams) to help support digestive health and keep you full.