Seven nutritious grains with few carbohydrates you should eat

You may include healthy low-carb grains to your diet to add more variety and nutrition. They're a terrific method to make sure you're still consuming carbohydrates, which, despite recent criticism, are still necessary for a balanced diet.

Everybody requires fat, protein, and carbs, but everyone also needs varying amounts of each of these three macronutrients. The way grains are prepared determines whether they are low in carbohydrates or not.

Without much alteration to the processing techniques, whole grains are removed from the plant and dried. The outer layers of refined grains, which are largely composed of the vitamins and minerals we require in our diets, are removed during processing. You can maximize your health benefits by deciding to consume whole grains rather than refined ones. Fiber, a type of carbohydrate that the body cannot digest but is necessary for nutrition, will also be in abundance for you to enjoy.

According to the U.S. Food and Drug Administration, fiber is found in whole grains and aids in regulating blood sugar levels, lowering the risk of cardiovascular disease, and increasing feelings of fullness (opens in new tab). Fiber is digested more slowly than simple carbohydrates, which prevents blood sugar increases. It also has more vitamins and minerals than processed carbohydrates, according to the American Diabetes Association(opens in new tab).

But how can your diet include more nutritious low-carb grains? Well, that's not too difficult. Simply substitute some of your favorite meals; for example, try rye bread instead of white, or steel-cut oats in place of instant oatmeal. You can also experiment with other grains like millet, bulgur, and barley. Here, we examine the advantages of various grains for health as well as how to prepare them.

1. BULGAR

Wheat berries with their entire grain kernels cracked, parboiled, and dried are used to make bulgur. It has a nutty flavor and is simple to prepare because it cooks in just 10-15 minutes.

Bulgur is a low-glycemic alternative that has about 14 g of carbohydrates per 100 g serving(opens in new tab). It also has a lot of fiber and important vitamins and minerals like potassium, magnesium, and iron.

Bulgar is frequently seen in Mediterranean and Middle Eastern diets, such as in tabbouleh, a parsley salad. It works well as a stand-in for other grains like rice, quinoa, or oats and can be used to make oatmeal, as the foundation for salads or grain bowls, in soups, or as a topping for hamburgers.

2. BUCKWHEAT

A serving of buckwheat, a pseudo-grain, has about 20 g of carbohydrates. Instead of grasses like true grains, pseudograins or pseudocereals are made from seeds. It is a complete protein, which means that it has all nine of the necessary amino acids. Additionally, bulgar is a significant source of magnesium, fiber, and B vitamins.

Asia has always enjoyed this traditional grain. According to archaeological research(opens in new tab), buckwheat has been produced for food in Northern China for 6,000 years. A common dish created from buckwheat is soba noodles from Japan.

So how does it feel to eat? Buckwheat is a fantastic side dish or substitute for rice in recipes like risotto because of its nutty flavor. When making bread or pancakes, buckwheat is frequently used as a substitute for flour. Despite its name, buckwheat is a gluten-free grain that even those with wheat allergies or sensitivities can eat.

3. QUINOA

Another pseudo-cereal made from seeds rather than grasses is quinoa. Quinoa has about 21 g of carbohydrates per serving. It is a great source of minerals like magnesium, folate, and zinc and a complete protein. Red, white, and black are the most popular hues of quinoa, which is naturally free of gluten.

Quinoa is frequently used as a substitute for rice in side dishes and as a way to add texture and nutrition to salads. It can be used as a wholesome filler in soups, stews, meatloaf, hamburgers, and stuffed peppers. Quinoa also functions well when added to baked items like muffins.

4. WILD RICE

Consider substituting wild rice for white rice for additional nutritional benefits. A serving of cooked wild rice has about 21 g of carbohydrates. There are numerous varieties of wild rice, which is not a grain but rather a semi-aquatic grass.

Compared to conventional rice, wild rice has higher protein and fiber content. It tastes nuttier and has a harder texture. Any dish can utilize wild rice in place of white rice, or it can be used in place of pasta or potatoes. Additionally, it's good for giving salads, soups, and pilafs diversity. Or try it in a dish with stuffed bell peppers, mushrooms, or squash.

5. COUSCOUS

Small rolled durum wheat semolina granules are used to make couscous. Durum is a typical pasta wheat that is high in protein and gluten. Couscous contains a lot of selenium, a trace mineral that helps guard against infections and cell damage, and comprises about 23 grams of carbohydrates per 100 grams (opens in new tab).

There are three main types of couscous: Moroccan, Israeli, and Lebanese. Moroccan couscous cooks the quickest and is the smallest; Lebanese couscous is the largest. It can provide texture and a nutty flavor to food. For an added fiber boost, whole-wheat couscous is an option. It frequently goes with meat or is used as a side dish for salads and stews. You can have couscous in a Moroccan tagine or as fritters.

6. BARLEY

One of the oldest plants that humans are known to have tamed is barley(opens in new tab). This grain is abundant in vitamins and minerals, such as selenium and manganese, and is high in fiber. 28g of carbohydrates are included in 100 g of cooked barley. Pick hulled or flakes of whole grain barley for the greatest number of health advantages. The most popular variety of barley is pearled, which has a tan hue due to the removal of the outer bran layer.

This grain is best used in beef and barley soup; if vegetarian, use mushrooms in place of the meat. In addition, barley tastes great when added to salads. It can also be converted into risotto, grits, or oatmeal. Barley contains gluten because it is a kind of wheat.

7. MILLET

Rather than being a specific kind of grain, millet is a collection of grasses with tiny seeds. About 23 g of carbohydrates are included in 100 g of cooked millet. It contains significant amounts of magnesium, iron, and zinc and is free of gluten. Additionally a wonderful source of dietary fiber is millet.

In semi-arid regions of Africa and India, where it is used to make the flat bread known as roti, millet is a staple diet. It is frequently used to make oatmeal or as a seed in bread. As a rice substitute, millet can be cooked into a fluffy consistency or a creamy mixture similar to mashed potatoes.