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Seven Healthy Low-Carb Grains

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You may include healthy low-carb grains in your diet to add more variety and nutrition to your diet. They're a terrific way to make sure you're still consuming carbohydrates, which, despite recent criticism, are still necessary for a balanced diet.
Everybody needs fat, protein, and carbohydrates, but everyone also needs different amounts of each of these three macronutrients. The way grains are processed 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. Fiber is digested more slowly than simple carbohydrates, which prevents blood sugar spikes. It also contains more vitamins and minerals than refined carbohydrates, according to the American Diabetes Association.

However, how can you include more nutritious low-carb grains in your diet? Well, that's not too difficult. Simply substitute some of your favorite foods; 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 these grains for health as well as how to prepare them.



Wheat berries with their whole 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 option and has about 14 g of carbs per 100 g. It also has a lot of fiber and important vitamins and minerals like potassium, magnesium, and iron.
Bulgar is frequently found 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.



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

Asia has long consumed this traditional grain. According to archaeological research, buckwheat has been grown for food in Northern China for 6,000 years. A common dish made from buckwheat is soba noodles from Japan.

So how does it feel to eat? Buckwheat is a great side dish or substitute for rice in dishes 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.


Another pseudo-cereal made from seeds rather than grasses is quinoa. Quinoa contains about 21 g of carbohydrates per serving. It is a great source of nutrients 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.

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


4. Wild Rice

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

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


Small rolled durum wheat semolina granules are used to make couscous. Durum is a common 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.There are two main types of couscous: Moroccan and Lebanese. Moroccan couscous


cooks the quickest and is the smallest; Lebanese couscous is the largest. It can add 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 try couscous in a Moroccan tagine or as fritters.


One of the earliest plants that humans are thought to have domesticated is barley . This grain is abundant in vitamins and minerals, such as selenium and manganese, and is high in fiber. 28 g of carbohydrates are present 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 color 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 made into risotto, grits, or oatmeal. Barley contains gluten because it is a type of wheat.


Rather than being a specific kind of grain, millet is a collection of grasses with tiny seeds. About 23 g of carbohydrates are present in 100 g of cooked millet. It contains significant amounts of magnesium, iron, and zinc and is free of gluten. Additionally, a good 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 food. It is frequently used to make oatmeal or as a seed in bread. As a rice substitute, millet can be made into a fluffy consistency or a creamy paste similar to mashed potatoes.


This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2022 Hashem Ahmed

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