Many people consider reducing their carb intake for various reasons—whether it's experimenting with the Keto diet, aiming for weight loss, or managing health concerns. Understanding what you can eat while cutting back on carbs is crucial. After all, a balanced diet filled with nutritious foods is the best way to maintain good health and well-being. This post will explore some of the best low-carb grains so you can make informed choices.
Let’s dive right in!
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**Author:**
**Anastasia Kolesnikova**
MRes, Biochemist, Scientific Officer
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### **The Benefits of Grains**
Grains are a vital source of carbohydrates and energy for the human body. They're also known for their high fiber content, which plays a key role in maintaining a healthy digestive system. For vegetarians and vegans, grains can be a great source of amino acids. Whole grains are linked to better overall health, reducing the risk of certain conditions.
Even if you're cutting carbs or just looking for more variety in your meals, you can still enjoy these grains. So, what are some low-carb grains worth considering?
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### **Quinoa**
Quinoa has long been revered for its nutritional value, especially by the ancient Incas, who called it the "mother grain." It's gluten-free, protein-rich, and packed with essential nutrients. Depending on the variety, 100 grams of quinoa can contain around 9-16 grams of protein, 4-8 grams of fat, and 8-14 grams of fiber. It’s also one of the few grains that contain all nine essential amino acids. When cooked, 100 grams of quinoa typically has about 21 grams of carbohydrates.
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### **Oats**
Oats are another versatile low-carb grain that's packed with health benefits. They’re particularly rich in soluble fiber, like oat beta-glucan, which helps lower cholesterol. Oats are also a great source of protein, vitamin E, and other beneficial phenolic compounds. Ferulic acid, for instance, is known for its strong antioxidant properties.
If you're looking to boost your oat intake, opt for whole-grain or minimally processed oats. These will cause a slower spike in blood sugar compared to instant oats. Just 33 grams of steel-cut oats provide around 21 grams of carbohydrates, along with magnesium, potassium, and phosphorus.
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### **Couscous**
Couscous is a light, fragrant grain made from durum wheat semolina. A single cup of cooked couscous (about 157 grams) contains 176 calories, 36 grams of carbohydrates, and 2.2 grams of fiber. While it doesn't offer as much fiber as some other grains, it’s rich in micronutrients like selenium, which is essential for brain health, immune function, and thyroid regulation.
A single cup of couscous also provides around 6 grams of protein. Selenium, in particular, is a trace mineral that supports numerous bodily functions, making couscous a valuable addition to your diet when you need an extra boost.
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### **Bulgur**
Bulgur is an ancient Mediterranean grain, usually made from durum wheat. Its preparation involves cleaning, washing, cooking, and drying the grains before grinding them into the final product. Most bulgur varieties are wheat-based, though other cereals can also be used.
Bulgur is nutrient-dense and quick to prepare. It’s high in B-group vitamins, fiber, and protein, making it a great option for gut health. A single cup of cooked bulgur (about 182 grams) provides 151 calories, nearly 6 grams of protein, and 34 grams of carbohydrates, eight of which are fiber.
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### **Millet**
Millet is a nutritious grain originating from Africa, with two primary types: pearl millet from sub-Saharan Africa and finger millet from East Africa. Globally, millet is the sixth most-produced crop and is incredibly rich in nutrients.
Millet contains up to 12% protein, 2-5% fat, and 8-15% fiber. It also boasts a higher concentration of essential amino acids compared to typical cereals. Millet is also rich in resistant and slowly digestible starches, which help prevent sudden spikes in blood sugar. Additionally, it contains phytochemicals that promote feelings of fullness.
One hundred grams of millet provides approximately 120 calories, along with nearly 24 grams of carbohydrates, 1.3 grams of which are fiber. It also contains 3.5 grams of protein.
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### **Popcorn**
Surprisingly, popcorn can be a healthy addition to your diet. It accounts for about 17% of Americans’ whole grain consumption. Popcorn is often viewed as a snack, but it’s surprisingly nutritious.
Popcorn is a great source of polyphenols, which contribute to better health. For example, it contains ferulic acid, which helps combat oxidative stress and supports healthy cholesterol levels and blood pressure.
One ounce (28.35 grams) of air-popped, unsalted popcorn contains only 22 grams of carbohydrates, with over 4 grams coming from fiber. This small serving also provides just 108 calories and almost 3.5 grams of protein. Not bad for a snack!
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### **Wild Rice**
Wild rice was officially recognized as a whole grain by the FDA in 2006 and is highly nutritious. It contains between 10-18% protein by weight and very little fat. It’s also rich in B vitamins (B1, B2, B3, and E), as well as minerals like calcium, iron, potassium, zinc, and magnesium.
One hundred grams of cooked wild rice provides around 21 grams of carbohydrates, almost 2 grams of fiber, 4 grams of protein, and just 101 calories. Wild rice is an excellent choice for those looking to manage their weight.
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### **Spelt**
Spelt is a low-carb grain and a type of ancient wheat. It has gained popularity as a health food due to its higher protein content compared to regular bread wheat. Spelt is also rich in beneficial fatty acids and antioxidants.
One hundred grams of cooked spelt provides about 127 calories, 26 grams of carbohydrates (with 4 grams as fiber), and 5.5 grams of protein. It’s also a good source of niacin, zinc, manganese, and magnesium, ensuring you get essential minerals. Spelt is often available as flour, allowing you to bake lower-carb treats.
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### **Barley**
Barley is a popular whole grain used in everything from cereals to bread. It’s an excellent source of dietary fiber, containing beta-glucans similar to those in oats. Barley is known for its positive impacts on health, including potential cholesterol reduction, improved gut health, and better blood sugar control.
One hundred grams of cooked pearled barley has 123 calories and around 28 grams of carbohydrates, 4 of which are fiber. It also contains just over 2 grams of protein. Barley is particularly beneficial for diabetics.
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### **Rye**
Rye is another grain often used in bread-making and is especially popular in northern Europe. It contributes around 40% of the dietary fiber consumed in countries like Finland and Denmark. Compared to wheat, rye has similar protein content but higher fiber levels.
One hundred grams of raw rye contains about 76 grams of carbohydrates, 15 grams of which are fiber. It also has around 10 grams of protein. While the raw numbers might seem high, rye absorbs water during cooking, reducing its effective carb count.
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### **Buckwheat**
Contrary to its name, buckwheat isn’t technically a cereal—it’s a pseudocereal. It’s gluten-free, low in carbs, and packed with nutrients. Buckwheat is higher in protein than common cereals and contains essential amino acids like arginine and lysine. It’s also a good source of fiber and vitamins A, B, C, and E.
One hundred grams of raw buckwheat provides about 72 grams of carbohydrates, 10 of which are fiber. It also contains 13 grams of protein. However, once cooked, the carb count drops significantly.
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### **Incorporating Healthy Grains Into Your Diet**
Adding more grains to your diet is easier than you think. Most grains can be prepared by boiling them in water until the liquid is absorbed. Always refer to the package instructions for precise cooking times and water ratios. You can also experiment with adding spices to make your grains more flavorful.
Grains can serve as a nutritious foundation for meals. Pair them with vegetables and protein sources for a balanced dish. They can also enhance salads, soups, or form the base of a grain bowl for a hearty meal. With so many low-carb grains available, you can easily diversify your diet. Try out a variety to discover what you love most. After all, sustainable dietary changes require foods you genuinely enjoy.
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By incorporating these grains into your meals, you can enjoy a healthier, more balanced diet without sacrificing flavor or variety.
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