Whole Grains for Weight Loss: 5 Ways They Help

Carbohydrates often get a bad rap, especially when it comes to weight loss. You may have heard that carbs are bad for you, or that you should avoid them if you want to lose weight.

But carbs are an important part of a balanced diet. And whole-grain carbs, specifically, offer many health benefits — including support for weight loss. Let’s take a look at what the science says about whole grains, plus how adding them to your diet might help your weight goals.

What are whole grains?

First, let’s break down what we mean by whole grains. Whole grains include all three parts of the grain: the bran, germ, and endosperm. These parts of the grain are rich in nutrients, including fiber. Some examples of whole grains are oats, quinoa, and wheat.

In contrast, refined grains — like white bread or pasta — go through a milling process that removes the bran and germ. This makes them more shelf-stable. But it also strips away many of the nutrients your body needs. 

Can whole-grain foods support weight loss?

The short answer: They might. 

There’s evidence that whole-grain foods may help with weight loss. Large population studies track habits among big groups of people. These studies suggest that people who eat more whole grains have a lower body weight. They’re also less likely to have metabolic syndrome. This is a group of health issues like high blood sugar and belly fat that raise your risk of diabetes and heart disease.

But clinical trials are mixed. These are studies in which people are randomly assigned to eat whole grain or refined grains. 

Some studies find that eating a diet rich in whole grains can lead to weight loss or lower body fat. But large reviews of multiple studies found that switching to whole grains had no effect on body weight, fat percentage, or waist size. 

These mixed findings might be because studies haven’t been consistent about what type of whole grain they study. Studies also may not have been consistent about the quantity of whole grains used or how long participants should be monitored. 

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• Does fiber help you lose weight? Eating a diet high in fiber can help with weight loss and keeping weight off. Fruit, veggies, whole grains, nuts, and seeds are all excellent sources.

• What are whole grains, anyway? Unlike refined grains, whole grains contain the entire grain seed. For this reason, whole grains are more nutritious than refined grains.

• Do whole grains contain protein? You might not think of grains as being a high-protein food. But some grains — like wheat berries, quinoa, and hulled barley— are a good source of protein.

• Is bread bad for you? Not always. Bread can be part of a balanced diet. But certain types of bread are better for you than others.

How can whole grains help you lose weight?

Whole grains are rich in nutrients that may help with weight loss in a few different ways. 

1. Helps you feel full

Eating whole grains increases satiety (feelings of fullness). For example, researchers have found that eating whole-grain pasta instead of regular pasta can help you feel fuller sooner. 

One reason may be that whole grains are rich in fiber. Fiber expands in your stomach and slows digestion, leaving you satisfied longer. It may also help stimulate the release of hormones — like GLP-1 (glucagon-like peptide-1). These hormones tell your brain that you’re full.

The protein in many whole grains is also filling. Protein works together with fiber to boost fullness, so you may eat less at each meal.

2. Decreases hunger between meals

Eating whole grains may also help you feel less hungry overall. In one study, people who ate whole-rye porridge for breakfast were less hungry for the next 8 hours compared to people who ate refined wheat bread.

Feeling less hungry between meals can make it easier to avoid overeating throughout the day. This can support gradual, sustainable weight loss.

3. Stabilizes blood sugar

When you eat refined grains, your blood sugar spikes quickly. In contrast, eating whole grains leads to a smaller, slower rise in blood sugar. That’s because the fiber and protein in whole grains slow down how fast your body digests and absorbs carbohydrates. This helps you avoid the high blood-sugar spikes that can lead to food cravings. 

Over time, the effect of whole grains on your blood sugars may also lower your risk of diabetes. And having diabetes makes you more likely to gain weight. So this is another way that whole grains can support weight management.

4. Changes microbiome

Your gut is lined with trillions of micro-organisms known as your microbiome. Research suggests that eating whole grains regularly can change the types of bacteria that live in your gut. 

Specifically, whole grains may increase the diversity of bacteria. And having more variety of bacteria in the microbiome is linked to less weight gain. 

5. May help your body burn fat

Eating more whole grains might help decrease body fat. This happens in a few different ways: 

• Polyphenols are plant compounds found in the bran layer of whole grains. They may help prevent fat cells from growing and maturing.

• Whole grains may help burn extra calories by turning stored fat into heat energy.

• The minerals and protein in whole grains may help your body build more muscle mass. This lowers your body fat percentage, the amount of your total body weight that’s made up of fat.

What are the best whole grains for weight loss?

The best whole grains for weight loss are those that are high in fiber and relatively high in protein. Examples include: 

• Brown rice

• Quinoa

• Rye berries

• Barley

• Oats

• Millet

• Whole-grain bread

How to include more whole grains in your diet

You don’t have to overhaul your diet to incorporate more whole grains. Try experimenting with different grains in different meals to see what you like. 

Here are some easy tips for including more whole grains in your diet: 

• Start your day with oats. Overnight oats or oatmeal make an easy breakfast that can keep you full all morning.

• Try new grains. Try out different types of whole grains — like barley, quinoa, millet, amaranth, or farro. 

• Swap out refined grains for whole grains. Try replacing white rice, pasta, or bread with whole-grain versions in meals you already like eating.

• Mix and match. When you’re first getting used to the taste and texture of whole grains, you can combine whole grains with refined ones — like mixing brown and white rice.

• Check labels carefully. Look for “100% whole grain” or “whole wheat” as the first ingredient. And remember that multigrain isn’t the same as whole grain. Multigrain refers to products that are made with more than one grain, but the grains can be refined.

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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