A bowl of oatmeal uniquely impacts appetite regulation.
Oats contain a special type of fiber that makes you feel fuller longer.
Compared to white rice, brown rice retains the nutritious bran covering where the fiber is stored.
This boosts its staying power in your stomach and reduces subsequent hunger.
Unlike grains that are low in certain amino acids, quinoa offers a complete plant protein to stimulate muscle growth rather than fat storage around your middle.
Surprisingly, air-popped popcorn makes for a healthful, whole grain snack, high in belly filling fiber.
Two cups keeps you satisfied on just 30 calories.