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.
3.Bulgur
Bulgur is a type of cereal grain typically made from cracked wheat berries.
You can use it in a variety of dishes, including tabbouleh salad, porridge, and pilaf.
Not only is bulgur versatile and easy to prepare, but it’s also highly nutritious.
In particular, it’s a great source of manganese, iron, magnesium, and B vitamins.
4.Millet
Millet is a type of ancient grain that’s cultivated around the world.
Like other whole grains, millet is high in antioxidants and polyphenols. According to researchers, this may help prevent chronic conditions like type 2 diabetes.
5.Couscous
Couscous is a processed grain product that’s typically made from semolina flour or durum wheat.
Couscous is also packed with selenium. According to researchers, selenium is a trace mineral that plays a crucial role in heart health, thyroid function, immune health, and more.
6. Wild Rice
Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs and 3 grams of fiber in each 1 cup (164 gram) serving of cooked wild riceTrusted Source.
Plus, wild rice is brimming with health-promoting antioxidants.
7.Spelt
Also sometimes referred to as hulled wheat or dinkel wheat, spelt is an ancient whole grain. According to researchersTrusted Source, it is associated with a number of health benefits.
Studies show that eating more whole grains, such as spelt, may be associated with a lower risk of certain types of cancer. ResearchTrusted Source also found that consumption of whole grains could lower the risk of type 2 diabetes.
8.Popcorn
Most people think of popcorn as little more than a snack food, but it is technically a whole grain.
It’s also one of the lowest carb grains available, with around 6 grams of net carbs in each 1 cup (14 gram) serving of popped popcornTrusted Source.
Plus, popcorn is low in calories and high in B vitamins, iron, magnesium, and phosphorus.
9.Barley
Barley is a nutritious cereal grain notable for its nutty flavor and distinctive, chewy texture.
Barley is also high in fiber. It contains 6.5 grams of fiber and about 41.5 grams of net carbs in each 1 cup (170 gram) serving of cooked barleyTrusted Source.
Additionally, cooked barley is a great source of selenium, magnesium, manganese, zinc, and copper.