High-fiber grains, including quinoa and oats, can reduce the number of carbohydrates your body absorbs. They can also provide other key nutrients. Read on for more good options.
Grains are often completely off-limits on many low carb diets.
However, several types of grains are high in fiber. This means you can enjoy them in moderation as part of a healthy, carb-controlled diet.
Foods that are high in fiber contain a lower number of net carbs, which is the number of carbs the body absorbs. You can calculate net carbs by subtracting the grams of fiber from the total grams of carbs.
Here are some of the top grains that are low in carbs, plus a few others that you may want to limit on a low carb diet.
1.Oats
Oats are highly nutritious. They are a great source of many important nutrients, including fiber. A cup of cooked oatsTrusted Source contains around 4 grams of dietary fiber and around 23 grams of net carbs.
Oats are also rich in beta-glucan. This is a type of fiber that research has shown to reduce levels of LDL cholesterol. According to researchers, high levels of LDL cholesterol are a risk factor for heart disease.
Oats are also a great source of several other micronutrients, including manganese, phosphorus, magnesium, and thiamine.
2. Quinoa
Although technically classified as a pseudocereal, quinoa is often prepared and enjoyed as a grain.
Quinoa is loaded with beneficial antioxidants and polyphenols. According to researchersTrusted Source, these properties can help decrease inflammation and protect against chronic disease.