Although many low-carb diets avoid grains, a lot of these nutritious foods are high in fiber.
This means they contain less net carbs, making them suitable for healthy diets. If you are on a low-carb diet, the following 9 grains can be a good choice due to their nutritional benefits, according to Health Line.
Oats
Oats are a great source of many nutrients, including fiber. One cup of cooked oats contains 23 grams of net carb and 4 grams of dietary fiber.
Oats also are high in beta-glucan, which reduces levels of LDL cholesterol. Furthermore, oats are rich in many other micronutrients, such as manganese, phosphorus, magnesium, and thiamine.
Quinoa
Quinoa is rich in beneficial antioxidants and polyphenols, which help in reducing inflammation and preventing chronic diseases. It is also a plant-based complete protein source, making it a source of all the 9 amino acids the body needs.
Moreover, quinoa is a good source of other key nutrients, including manganese, magnesium, phosphorus, copper, and folate. Each one cup of cooked quinoa contains 34 grams of net carbs.
Bulgur
Bulgur is a type of cereal made from cracked wheat berries, and is an ingredient in dishes such as tabbouleh salad and porridge.
Bulgur has many nutritional benefits, as it is high in manganese, iron, magnesium, and B vitamins. One cup of cooked Bulgur contains 26 grams of carbs and around 8 grams of fiber.
Millet
Millet is a great source of antioxidants and polyphenols, which can contribute to protecting against chronic diseases, including type 2 diabetes.
It also includes a variety of vitamins and minerals, such as phosphorus, calcium, magnesium, and folate.
Moreover, millet is rich in fiber and relatively low in net carbs. One cup of cooked millet contains over 2 grams of fiber and 39 grams of net carbs.
Couscous
Couscous is made from semolina flour or durum wheat. It is an essential ingredient in many Middle Eastern and Moroccan dishes.
Couscous is rich in selenium, which supports heart health, thyroid function, and immune health. It is also a good source of other micronutrients, including pantothenic acid, manganese, copper, and thiamine.
One cup of cooked couscous contains around 35 grams of net carbs and 2 grams of fiber.
Wild Rice
Wild rice is a grain harvested from the genus Zizania grasses. One cup of wild rice contains 32 grams of net carbs and 3 grams of fiber.
In addition, wild rice is a great source of antioxidants and other nutrients, including zinc, vitamin B6, and folate.
Spelt
Also known as dinkel wheat or hulled wheat, spelt is an ancient whole grain that has great health benefits. It can contribute to reducing the risk of certain types of cancer and type 2 diabetes.
Furthermore, spelt is rich in niacin, magnesium, zinc, and manganese. It is also a good source of fiber, as one cup of cooked spelt contains about 7.5 grams of fiber and 43.5 grams of net carbs.
Popcorn
The widely popular snack is one of the lowest carb grains. One cup of popped popcorn contains around 6 grams of net carbs.
Additionally, popcorn is low in calories and high in B vitamins, iron, magnesium, and phosphorus. To get the most health benefits, avoid using unhealthy fats, added sugar, and artificial flavorings in preparing popcorn.
Barley
Barley is rich in fiber, as one cup of cooked barley contains 6.5 grams of fiber and about 41.5 grams of net carbs.
Moreover, cooked barley contains selenium, magnesium, manganese, zinc, and copper.
