Whole grains are very important for our health for many reasons, and there is also conclusive scientific evidence to support this, so why do many people prefer not to consume them? The reason is that they are a type of carbohydrate, and many people on a diet prefer to consume as few carbohydrates as possible, so they avoid grains.
However, their high fiber content actually allows you to enjoy them in moderation, as they cause fewer carbohydrates to be absorbed by the body, and you can even calculate yourself how many carbohydrates your body will absorb by subtracting the grams of fiber from the total grams of carbohydrates in the grain. You don't actually have to do this, because we've calculated everything for you, and here are the results - these are the 9 most recommended grains for a low-carb diet and for maintaining weight and general health.
1. Oatmeal
One cup of cooked oatmeal contains about 4 grams of fiber, and your body will absorb about 23 grams of net carbohydrates from it. It is rich in beta-glucan, a type of fiber that studies have shown can reduce levels of bad cholesterol (LDL), which itself has been found in studies to be a leading cause of heart disease. Oatmeal is also an excellent source of magnesium, phosphorus, manganese, and vitamin B1, and can be enjoyed as porridge every morning.
2. Quinoa
Although technically not a grain, we use it like other grains, including in salads, and it is just as healthy as they are; it is rich in antioxidants and polyphenols, and studies have shown that it can reduce inflammation and protect the body from chronic diseases. It is also relatively low in carbohydrates, with about 34 grams of net carbohydrates per cup of cooked quinoa. Another advantage, discovered in a 2021 study, is that it is considered one of the few plant-based sources that provide all 9 essential amino acids that the body needs, and in general, it is also an excellent source of manganese, magnesium, phosphorus, copper, and folic acid.
3. Bulgur
Bulgur is actually cooked wheat that has been dried and ground, and it can be incorporated into various recipes, including tabbouleh salad, porridges, or even pilaf dishes. Besides being so versatile, it is also very healthy: bulgur is especially recommended for its manganese, iron, magnesium, and B vitamins content, and one cup of cooked bulgur contains 8 grams of fiber and 26 grams of net carbohydrates.
4. Millet
Millet contains phosphorus, iron, calcium, folic acid, magnesium, and vitamins B2 and B3, and like other whole grains, it also has quite a few antioxidants and polyphenols. According to studies, millet helps prevent diabetes, so it is highly recommended to add it to your diet if you want to fend off the disease, and one cup of cooked millet contains 2 grams of fiber and 39 grams of net carbohydrates. You can start with a millet kibe recipe, although bulgur is also not a grain that must be avoided, as you will discover later.
5. Couscous
Couscous is a processed grain made from semolina, and although it is a processed grain, it is still generally healthy and recommended. One cup of cooked couscous contains 2 grams of fiber and 35 grams of net carbohydrates, and it is rich in selenium, which has been found in studies to play a key role in maintaining the proper functioning of the heart, thyroid gland, immune system, and more. In addition, it also contains manganese, copper, vitamins B1 and B5, and it is very easy to prepare and incorporate into a variety of tasty dishes.
6. Wild Rice
The name "wild rice" refers to four species of grains from the genus Zizania, native to North America and China. These grains are not related to the Asian rice we all know, and compared to it, they have much fewer carbohydrates - only 32 grams of net carbohydrates and 3 grams of fiber per cup of cooked wild rice. In addition, it contains important antioxidants for the body, and studies even show that the phenols in it have more antioxidant activity compared to those in regular rice. Moreover, it is also an excellent source of zinc, vitamin B6, and folic acid, and if you want to incorporate it into your diet.
7. Spelt
Spelt is a type of wheat that was a staple food until the Middle Ages when it was replaced by bread wheat as we know it today. Therefore, you can make almost anything with it that you can make with regular wheat, including even pizza, and studies show that it has a long list of health benefits, including the ability to reduce the risk of cancer and diabetes. Although spelt contains mainly carbohydrates, it also has a lot of fiber, so the amount of carbohydrates that the body absorbs from it is relatively low. One cup of cooked spelt contains about 7.5 grams of fiber and 43.5 grams of net carbohydrates, and it is an excellent source of niacin, magnesium, zinc, and manganese.
8. Popcorn
Most people think that popcorn is a snack and not really a healthy food, but technically it is based on an ingredient considered a whole grain, and it can definitely be a healthy snack. One cup of natural prepared popcorn contains about 6 grams of net carbohydrates, and in general, it is low in calories and has a high content of B vitamins, iron, magnesium, and phosphorus. However, it must be noted that all of this is true only if you prepare your popcorn yourself, not buy microwave popcorn bags.
9. Barley
The nutty flavor and meaty texture of barley make it a perfect ingredient in salads, and it is very high in fiber, with one cup of cooked barley containing 6.5 grams of fiber and 41.5 grams of net carbohydrates. It is also an excellent source of selenium, magnesium, manganese, zinc, and copper, but it is better to prefer it in its original form (pre-sprouted) rather than as pearled barley, as pearled barley contains much fewer nutritional values.
