Healthy low-carb grains can be added to your diet for extra nutrition and variety. They’re a great way to make sure you’re still eating carbs, which, despite their bad rap lately, are still essential to a healthy diet.
Each of us needs carbohydrates as well as protein and fat, but each person needs a different amount of these three main nutrients. The difference between low-carb grains and other grains lies in how they are processed.
Whole grains are picked from the plant and dried without much interference in processing methods. Refined grains are processed to remove the outer layers, which contain much of the vitamins and minerals we need in our diet. By choosing whole grains over refined grains, you can reap the maximum health benefits. You’ll also enjoy plenty of fiber, a type of carbohydrate that the body can’t digest but is essential for nutrition.
Fiber is present in whole grains and helps move digestion, control blood glucose levels, reduce the risk of cardiovascular disease and make you feel full, according to the US Food and Drug Administration. (opens in a new tab). As a complex carb, fiber is also digested more slowly, reducing blood sugar spikes. American Diabetes Association (opens in a new tab) it says it also has more vitamins and minerals than refined carbs.
But how can you incorporate healthier, lower-carb grains into your diet? Well, that’s relatively easy. You just need to change a few of your favorite foods, so instead of white bread, try rye or replace your instant oatmeal with steel-cut oats. You can also try other grains like bulgur, barley and millet. Here, we look at the health benefits of these grains and ways to cook them.
1. Bulgarian
Bulgur is made from broken whole grains of wheat berries that are dried and dried. It has a nutty flavor and is easy to work with as it cooks very quickly, ready in 10-15 minutes.
Bulgur contains around 14 g of carbohydrates (opens in a new tab) per 100 g serving is a low glycemic option. It’s also high in fiber and contains essential vitamins and minerals, including iron, magnesium and potassium.
Bulgur is common in Middle Eastern and Mediterranean diets, such as parsley salad tabbouleh. It is a good substitute for other grains, such as rice, quinoa or oats, and can be made into oatmeal, used as a base for a salad or grain bowl, mixed into soups or it is added to the hamburgers.
2. Bean
Beans are a pseudo-grain that has around 20g of carbs per serving. A pseudo-grain, or pseudo-cereal, comes from seeds rather than herbs like true grains. It is a complete protein, meaning it contains all nine essential amino acids. Bulgar is also a good source of fiber, B vitamins and magnesium.
This ancient grain has been consumed in Asia for years. Archaeological studies (opens in a new tab) We believe that buckwheat has been cultivated in northern China for food purposes for 6,000 years. Japanese soba noodles are a popular example of a food made from buckwheat.
So what’s the food like? Beans have a nutty taste and are a great alternative to rice in dishes like risotto or as a side dish. Buckwheat is often used as a substitute for flour, such as in bread or pancakes. Despite its name, buckwheat is a gluten-free grain and can be enjoyed by people with wheat sensitivities or allergies.
3. Quinoa
Quinoa is also a pseudo-cereal made from seeds instead of herbs. One serving of quinoa has about 21g of carbs. It is a complete protein and an excellent source of nutrients including magnesium, folate and zinc. Quinoa is naturally gluten-free and comes in a variety of colors, the most common being red, white and black.
Quinoa is often used to add texture and nutrients to a salad, while making a great side dish as an alternative to rice. It can be added as a nutritious filling to dishes such as meatloaf, hamburgers and stuffed peppers, or in soups or stews. Quinoa also works if added to baked goods such as muffins.
4. Wild rice
For additional nutritional benefits, consider swapping white for wild rice. Cooked wild rice has about 21g of carbs per serving. There are several species of wild rice, which is actually a semi-aquatic grass rather than a grain.
Wild rice contains more protein and fiber than regular rice. It has a firmer texture and a fresher taste. Wild rice can be used in place of white rice in any dish or to replace potatoes or pasta. It’s also good for adding variety to salads, soups and pilafs. Or try it in a dish filled with squash, mushrooms or peppers.
5. Couscous
Couscous is made from small rolled durum wheat semolina granules. Durum is a common wheat pasta, which contains gluten and is rich in protein. Couscous has about 23g of carbs per 100g and is high in selenium, a trace mineral that helps protect against cell damage and infection. (opens in a new tab).
Couscous comes in three main varieties: Moroccan, Israeli and Lebanese. Moroccan is the smallest and fastest cuisine, while Lebanese couscous is the largest. It has a nutty flavor and can add texture to dishes. Whole wheat couscous is available for an additional fiber boost. It is often added to salads and stews, or as a side dish to meat. Couscous can also be made into fritters or try it in a Moroccan tagine.
6. Barley
Barley was one of the earliest plants (opens in a new tab) thought to have been domesticated by humans. This grain is rich in fiber and rich in vitamins and minerals, including selenium and manganese. Cooked barley has about 28g of carbohydrates per 100g. For the best health benefits, choose barley made from whole grains, such as hulled or hulled. Pearl barley is the most common and has a tan color as the outer bran layer has been polished off.
Beef and barley soup is a winner for this grain; if vegetarian, replace the meat with mushrooms. Barley can also be made into a risotto, grits or oatmeal, and also adds well to salads. Since barley is a wheat, it does contain gluten.
7. Mill
Millet is not a single type of grain, but a group of small-seeded grasses. Cooked millet has about 23 g of carbohydrates per 100 g. It is gluten-free and high in important vitamins and minerals, including magnesium, iron and zinc. Millet is also a good source of dietary fiber.
Millet is a staple food in the semi-desert countries of Africa and India, where a flat bread called roti is made. It is often added as a seed to bread or made into oatmeal. Millet can be made into a creamy paste, like mashed potatoes, or spongy, as a substitute for rice.
This article is for informational purposes only and is not intended to provide medical advice.