Looking for thiamine foods for weight loss?
Thiamine (vitamin B1) is an important vitamin that plays a role in supporting the brain and central nervous system. It also helps to break down carbohydrates and sugar. It’s clear that thiamine plays an important role in our metabolism, but does vitamin B1 help you lose weight?
Studies have found that the thiamine levels of obese patients who were going in for weight loss surgery were lower than average. They also speculated that this was because of the high levels of simple sugars in their diets. These sugars deplete thiamine levels because it is needed to break them down.
At the same time, low thiamine levels can make you tired and fatigued. Taken together, a diet high in sugar and low in thiamine is likely to lead to weight gain. On the other hand, high levels of thiamine can stop you feeling so tired after exercise and aid in muscle recovery.
Your body can’t make or store thiamine, which is why eating a balanced diet . Thankfully, there are lots of foods that are high in thiamine but low in sugars and fats. These will help you to break down carbohydrates effectively, give you the energy to work out and help you lose weight.
Vitamin B1 benefits weight loss in several ways. It’s one of the most effective vitamins for weight loss and metabolism. That’s why you should make sure your diet is rich in thiamine.
Here are 7 thiamine foods for weight loss that you can add to your diet today.
1. Rice and whole grains
Rice, white, long-grain, enriched, 100g – 1.4 mg thiamine, 117% Daily Value (DV)
- Brown rice – 15% DV
- Whole wheat bread – 21% DV
- Quinoa – 17% DV
- Oatmeal – 15% DV
Whole grains and rice might be low in fat, but they’re excellent thiamine foods for weight loss. Not to mention they’re good sources of fibre and starchy carbohydrates, too. This means they have a low glycaemic index (GI), so they release energy slowly and steadily. This will make you feel fuller for longer, which is essential to resist snacking.
2. Lean pork
6 oz pork chop, broiled – 1.1 mg thiamine, 96% DV
- 3 oz pork tenderloin – 69% DV
- 3 ox salami – 66% DV
Pork has a reputation for being an unhealthy food choice, but that isn’t necessarily the case. As long as you choose lean options, but it can actually be considered one of the best thiamine foods for weight loss.
Research suggests that 92% of people on a lean protein (and high fibre) diet didn’t feel hungry. They also lost 2.2% of their weight on average when on a 12-week weight loss program. The interesting part is that they weren’t even on a restricted diet. They lost weight by making healthier food choices, not by counting their calories.
3 oz trout, dry heat – o.4 mg thiamine, 33% DV
- 3 oz tuna fillet – 18% DV
- 3 oz salmon fillet – 24% DV
As well as being high in thiamine, oily fish is full of healthy fats. In particular, it’s rich in omega-3 fatty acids that help protect your heart aid memory and fight off depression. Omega-3s can also help with weight loss because they help keep you fuller for longer.
Researchers have found that adding fish to a calorie-restricted diet resulted in 1kg more weight loss after four weeks, compared to people on the same diet but without the inclusion of fish. If you’re looking for healthy thiamine foods for weight loss, fish is definitely a great option.
Black beans, boiled, 100g – 0.4mg thiamine, 33% DV
- Lentils – 28% DV
- Black-eyed peas – 29% DV
Black beans aren’t only healthy thiamine foods for weight loss — they’re also gaining a reputation as a superfood. Not only are they full of thiamine, natural antioxidants, fibre, protein and complex carbohydrates, but they also help the body to process calories more effectively. In fact, research shows that people who eat beans regularly have smaller waists, weigh less and have lower levels of bad cholesterol.
5. Nuts and seeds
Flax seeds, 100g – 1.6 mg thiamine, 137% DV
- Sunflower seeds – 112% DV
- Macadamia nuts – 86% DV
Nuts and seeds are another example of thiamine foods for weight loss. Seeds are high in healthy fats (monounsaturated and polyunsaturated), which is good for heart health and helps to prevent cardiovascular disease. They are also full of protein and fibre that help you feel fuller for longer. This helps to prevent snacking and help you burn fat.
Flax seeds are particularly healthy because, as well as being full of thiamine, they are also a good source of plant-based omega-3.
Firm tofu, 100g – 0.2mg thiamine, 13% DV
- Soya milk – 13% DV
- Tempeh – 7% DV
Soyabeans are also on our list of thiamine foods for weight loss. They contain all nine essential amino acids, which are important for healthy muscles and bones. The human body can’t produce these amino acids, which is why regular intake is important.
Non-vegans tend to get these amino acids from animal source. For vegans, soybeans are very useful for maintaining body health. Soyabeans also have very little saturated fat, but lots of omega-6 and omega-3, potassium, fibre and iron.
In terms of weight loss, soyabeans really are remarkable. As well as their high levels of thiamine, they also contain peptides that mimic leptin, which is a hormone made in our fat tissue that tells our brain it is full. Not only that, they can actually boost your metabolism. Researchers have found that rats injected with soya protein lost weight, even when they ate the same amount of food due to faster metabolism.
Asparagus, 100g – 0.2mg thiamine, 14% DV
Asparagus is another great examples of thiamine foods for weight loss. In addition to antioxidants, asparagus contains asparagine that helps the brain to function properly. It’s also rich in chromium, which supports insulin in breaking down glucose.
In terms of weight loss, as well as high levels of thiamine, asparagus contains almost no calories, zero fat and very little sodium. It is also high in fibre which, again, will help you to feel fuller for longer. It is important to cook asparagus for as little time as possible as its nutrients break down very quickly when heated.
Thiamine benefits weight loss by boosting your energy and helping your body to break down the carbohydrates and sugar in your food more efficiently. Your body can’t make or store thiamine for very long, so having a balanced diet that contains lots of foods that are high in thiamine is important for your health.
If you want to lose weight, making healthier food decision can help you slim your waistline. Adding these seven thiamine foods for weight loss to your diet will provide all the thiamine you need every day and help you lose weight, too.
If eating thiamine foods for weight loss isn’t exactly what you’re looking for, another alternative is taking dietary supplements that contain vitamin B1 (along with all other B vitamins).
READ ALSO: 12 Signs and Symptoms of Thiamine Deficiency