Many low-carbohydrate diets typically exclude grains entirely. Nevertheless, certain varieties of grains are rich in fiber, allowing for their moderate consumption within a balanced, carb-conscious diet. You can determine the net carbohydrate value of foods rich in fiber by subtracting the grams of fiber from the total grams of carbohydrates.
The following compilation identifies some of the main grains that are lower in carbohydrate content, as well as a range of others that could warrant limitation in a low carbohydrate approach.
1. Oats
Oats are known for their high nutritional value and are an excellent source of numerous essential nutrients, particularly fiber. A cup of cooked oats typically contains about 4 grams of dietary fiber and approximately 23 grams of net carbohydrates.
Moreover, oats are rich in beta-glucan, a specific fiber that research has shown to effectively lower LDL cholesterol levels, which is associated with an increased risk of heart disease.
Additionally, oats provide a variety of other micronutrients, such as manganese, phosphorus, magnesium, and thiamine. It is preferable to select steel-cut or rolled oats instead of more processed options, such as instant oatmeal.
2. Millet
Farmers grow millet, an ancient grain, globally. Similar to other whole grains, wheat boasts a high content of antioxidants and polyphenols, which research suggests may aid in the prevention of chronic diseases such as type 2 diabetes.
Additionally, millet serves as a valuable source of fiber and is relatively low in net carbohydrates, making it an excellent choice for a healthy, low-carbohydrate diet. A single serving of cooked millet, approximately 1 cup (174 grams), provides over 2 grams of fiber and 39 grams of net carbohydrates.
Furthermore, millet is rich in various essential vitamins and minerals, including phosphorus, calcium, magnesium, and folate.
3. Bulgur
People usually make bulgur, a type of cereal grain, from cracked wheat berries. It is suitable for various dishes, such as tabbouleh salad, porridge, and pilaf. Not only is bulgur easy to prepare and versatile, but it is also highly nutritious.
It is particularly abundant in manganese, iron, magnesium, and B vitamins. One cup (182 grams) of cooked bulgur contains 26 grams of carbohydrates and over 8 grams of fiber.
4. Quinoa
uinoa, although technically classified as a pseudocereal, is often utilized and appreciated in a manner akin to grains. This highly nutritious food is abundant in antioxidants and polyphenols, which research has shown may help mitigate inflammation and protect against chronic diseases.
Each serving of cooked quinoa, which is approximately 1 cup (185 grams), contains around 34 grams of net carbohydrates, rendering it relatively low in carbs.
Moreover, quinoa stands out as one of the few plant-based sources of complete protein, as it encompasses all nine essential amino acids necessary for human health.
Additionally, quinoa is rich in several key nutrients, including manganese, magnesium, phosphorus, copper, and folate.
5. Popcorn
Many people frequently view popcorn as nothing more than a snack; however, it is technically a whole grain.
It is also one of the grains with the lowest carbohydrate content, containing about 6 grams of net carbs per 1 cup (14 grams) serving of popped popcorn.
In addition, popcorn is low in calories and abundant in vital nutrients such as B vitamins, iron, magnesium, and phosphorus.
To fully benefit from its nutritional properties, it is advisable to opt for air-popped popcorn whenever possible, as many commercially available varieties are often laden with unhealthy fats, added sugars, and artificial flavorings that may undermine its health benefits.
6. Barley
Barley is a highly nutritious cereal grain recognized for its unique nutty taste and chewy consistency. It is particularly rich in fiber, providing 6.5 grams per 1 cup (170 grams) serving of cooked barley, which also contains approximately 41.5 grams of net carbohydrates.
Furthermore, cooked barley serves as an excellent source of essential minerals such as selenium, magnesium, manganese, zinc, and copper. It is advisable to choose hulled barley over pearled barley whenever feasible, as studies indicate that hulled barley retains a greater concentration of nutrients compared to hull-less barley.
7. Couscous
Couscous is a refined grain product primarily derived from semolina flour or durum wheat. It serves as a fundamental component in numerous Middle Eastern and Moroccan cuisines and is relatively low in carbohydrates, containing approximately 35 grams of net carbs and 2 grams of fiber per 1 cup (157 grams) serving of cooked couscous.
Additionally, cuscous is rich in selenium, a trace mineral essential for heart health, thyroid function, and immune system support, among other benefits.
Incorporating couscous into your meals can also enhance your consumption of various vital micronutrients, such as pantothenic acid, manganese, copper, and thiamine.
The bottom line
While many people following low-carbohydrate diets do not completely exclude grains, they can incorporate various types into a nutritious, carbohydrate-restricted eating plan. Indeed, several grain varieties are rich in fiber and contain low net carbohydrates, which represent the carbohydrates that the body effectively absorbs. To achieve optimal outcomes, it is advisable to choose whole grain options and avoid heavily processed or refined grains whenever feasible.
