graos integrais

Os melhores grãos para perder peso

Vale dar uma chance  para os alimentos integrais! A média de pessoas que comem comidas e grãos integrais vem crescendo cada vez mais e isso tudo graças aos benefícios que eles nos trazem. Ajudam a estabilizar a quantidade de açúcar no sangue e melhoram o funcionamento do intestino, ambos muito importantes para o emagrecimento.

Há muitas opções saborosas e nutritivas de grãos integrais para serem incluídos na sua dieta e aqui vão dicas dos nossos preferidinhos para vocês começarem a incluir no seu dia a dia. 


Usada desde a idade da pedra, como remédio e alimento,  a cevada é uma ótima opção para ser incluída em uma alimentação saudável. Esse grão contém grandes quantidades de fibras que regularizam o intestino e também altos níveis de potássio, magnésio, vitamina E, zinco, ferro, cálcio e muito mais. Você pode adicionar a cevada em sopas, cereais, saladas, bolos e etc.

Arroz Integral

Nutritivo e muito melhor que o arroz branco, ele te oferece muitas fibras e vitamina E (importante para a pele, para a imunidade e outras funções essenciais do organismo). O arroz integral serve como substituto do arroz branco.

Kamut e Spelt

São dois tipos de trigo virgem, com um valor nutricional incrível e um alto nível de proteína. São ainda melhores do que farinha integral e podem ser utilizados para fazer pães e massas.


Boa para o organismo de diversas maneiras: estabiliza o açúcar no sangue, melhora o funcionamento do intestino, diminui o colesterol e dá um enorme efeito de saciedade. Pode ser usada em flocos ou farelo e é ótima substituta para a farinha branca.


Cultivada pelos antigos Incas e considerada alimento sagrado, a Quinoa é uma fonte completa de proteína. Possui alto nível de ferro, magnésio, fibras e vitamina B. Estudos apontam que seu consumo diminuí doenças cardíacas e melhoram o funcionamento do organismo. Pode ser adicionada a todos os tipos de receita pois é encontrada em forme de farelo e pode também ser ingerida em grãos, na salada fica uma delícia!

Arroz selvagem

Não é muito barato, mas seu valor nutricional e seu sabor valem cada centavo. É muito menos calórico que o arroz branco e possuí alto nível de fibras.

Deixe o tabu de alimentos integrais de lado e comece a introduzir eles no seu dia a dia. Você vai notar a diferença no seu corpo e também se sentir muito mais saciada do que com alimentos refinados.

Guia para cozinhar grãos integrais (baseado na porção de 1 xícara):
Para todos eles, coloque a água e espere começar a cozinhar. Assim que abrir fervura coloque em fogo baixo e comece a cronometrar o tempo.
Cevada: 3 copos de água, 15 minutos de cozimento
Arroz integral: 2 copos de água, 35-40 minutos de cozimento
Quinoa: 2 copos de água, 15 minutos de cozimento
Arroz selvagem: 3 copos de água, 50-60 minutos de cozimento

97 thoughts on “Os melhores grãos para perder peso”

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