KETO LOW-CARB GRAINS
Grains are often completely off-limits on many low carb diets. However, several types of grains are high in fiber, and you can enjoy them in moderation as part of a healthy, carb-controlled diet.
This is because foods that are high in fiber contain a lower number of net carbs, which is the number of carbs the body absorbs.
There are some of the top grains that are low in carbs:
WILD RICE
Wild rice is a whole grain that has been growing in popularity in recent years. It’s very nutritious and believed to offer numerous health benefits.
Wild rice is not rice at all. Although it is the seed of an aquatic grass like rice, it’s not directly related to it. This grass grows naturally in shallow freshwater marshes and along the shores of streams and lakes. There are four different species of wild rice. One is native to Asia and harvested as a vegetable. The remaining three are native to North America, specifically the Great Lakes region and harvested as a grain.
Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs in each 1 cup (164 gram) serving of cooked wild rice. It is a great source of several other nutrients, including zinc, vitamin B6, and folate.
OATMEAL
Oats are highly nutritious and a great source of many important nutrients, including fiber. Oats are also rich in beta-glucan. This is a type of fiber that research has shown to reduce levels of LDL (bad) cholesterol. High levels of LDL cholesterol are a risk factor for heart disease.
In fact, a 1 cup (33 gram) serving of cooked oats contains more than 8 grams of dietary fiber and just 21 grams of net carbs. It is a great source of several other micronutrients, including manganese, phosphorus, magnesium, and thiamine.
BULGUR
Bulgur is an edible cereal grain made from dried, cracked wheat most commonly durum wheat but also other wheat species. Bulgur is considered a whole grain, meaning that the entire wheat kernel including the germ, endosperm and bran is eaten.
It is parboiled, or partially cooked, so that it can be prepared relatively quickly. When cooked, it has a similar consistency to couscous or quinoa. It can be use in a variety of dishes, including tabbouleh salad, porridge, and pilaf.
Bulgur has just 25.5 grams of net carbs in 1 cup (182 grams) of cooked bulgur, it’s also one of the lowest carb whole grains available and great source of manganese, iron, magnesium, and vitamins B.
QUINOA
Quinoa is one of the world’s most popular health foods. Quinoa is gluten-free, high in protein and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is often prepared and enjoyed as a grain.
Quinoa is loaded with beneficial antioxidants and polyphenols, which can help decrease inflammation and protect against chronic disease. It’s relatively low in carbs, too, with just 34 grams of net carbs in each 1 cup (185 gram) serving of cooked quinoa. It is high in other key nutrients, including manganese, magnesium, phosphorus, copper, and folate.
COUSCOUS
Couscous is a processed grain product that’s typically made from semolina flour or durum wheat. There are three types of couscous: Moroccan, Israeli and Lebanese.
Moroccan couscous is the tiniest and most readily available version. Israeli or pearl couscous is about the size of peppercorns and takes longer to cook. It tends to have a nuttier flavor and chewier texture. Lebanese couscous is the largest of the three and has the longest cooking time.
Couscous is relatively low in carbs, with around 34.5 grams of net carbs in each 1 cup (157 gram) serving of cooked couscous. Adding couscous to your diet can also boost your intake of several other important micronutrients, including pantothenic acid, manganese, copper, and thiamine.
BARLEY
Barley is one of the most widely consumed grains in the American diet. It is a nutritious cereal grain notable for its nutty flavor and distinctive, chewy texture. It’s also rich in many nutrients and packs some impressive health benefits, ranging from improved digestion and weight loss to lower cholesterol levels and a healthier heart.
Barley may reduce hunger and promote feelings of fullness both of which may lead to weight loss over time. So, be sure to opt for hulled barley instead of pearled barley whenever possible because hulled barley is less processed and is considered a whole grain.
It is also high in fiber, with 6.5 grams and about 41.5 grams of net carbs in each 1 cup (170 gram) serving of cooked barley. Additionally, cooked barley is a great source of selenium, magnesium, manganese, zinc, and copper.
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