Healthy low carb grains to include in your diet

Table of Content

• What are low-carb foods and Benefits of adding low-carb grains to the diet

• Healthy low-carb grains to include in your diet

• High-carb grains to restrict in the diet

• Low Carb vegetables to include in your diet

• Take-Home Points

• FAQ on Healthy low carb grains to include in your diet

Introduction

Low-carb foods are those which have high fibre, which reduces its absorption by your body and gives you fullness for a long time. High-fibre foods are also recommended as they reduce the risk of Cardiovascular diseases.

Not just low-carb foods since they contain more fibre, are low in glycemic index, and don't cause spikes in blood glucose levels, they are also good for those having diabetes. 

In this blog, we’ll dive deep into what are low carb foods and Healthy low carb grains to include in your diet.

What are low-carb foods and

Low-carb foods are those Carbohydrate sources which have more fibre content in them. Low-carb foods are beneficial for your gut and body. Here's how?

• Prevents Constipation: Fibre forms a roughage component of the food which is an indigestible component which helps in proper gut motility and prevents constipation. A high-fibre diet has been shown to reduce the risk of colon cancer.

• Weight loss: High fibre grains take more time to digest giving a feeling of fullness, which further reduces craving, and contributes to weight loss. 

• More nutritious: They are more nutritious than refined carbs as they contain more vitamins and minerals than refined carbs.

• Low glycemic index: Fibre present in low-carb foods prevents rapid absorption and digestion of carbs which leads to slower absorption and prevents rapid glucose spikes. Hence, these fibre-rich low-carb grains are also beneficial for diabetics.

Healthy low-carb grains to include in your diet

There are easy simple steps to include low-carb foods into your diet, small decisions and food choices can make a significant impact on your health. Like choosing steel-cut oats in place of instant oats, replacing white bread with whole-grain bread etc. Here are healthy low-carb grains to include in your diet:

• Oats: Oats are a highly nutritious carbohydrate source, one cup of oats provides about 8 grams of fibre and 21 grams of carbs. Oats contain beta-glucan which helps in reducing LDL(bad cholesterol) and increasing HDL therefore it is heart healthy. Always choose steel cut or rolled oats instead of instant oats as these are low carb and high fibre.

• Quinoa: Quinoa is low in carbohydrates, 185gm of quinoa only contains 35 gm of carbs. It is among only plant-based foods which are the source of all essential amino acids. It contains antioxidants and polyphenols, giving protection against chronic diseases.

• Wild rice: Wild rice is a healthier option than white rice, it contains more proteins and fibre than white rice. It contains about 21 gm of carbs per serving.  Wild rice species are semi-aquatic.

• Millets: Millets are cultivated in India and around the world, it is rich in antioxidants and polyphenols. It is helpful in chronic diseases like diabetes, it has fibre and low carb content which is responsible for its low glycemic index.

• Bulgur: Bulgur is made from cracked wheat, it is tastier and nutritious. It contains manganese, magnesium, Vitamin B, and iron. 1 cup of bulgur which is 182 gm of bulgur only contains 26 gm of carbs.

• Barley: Barley contains 42 gm of carbs in 1 cup (170 gm). It has high fibre content which is 6 gm in 1 cup of serving. It also contains selenium, manganese, magnesium, and copper. Opt for hulled barley for pearled barley as it is less processed.

• Couscous: Couscous is a staple food in North American countries like Algeria, and Morocco. It is made from semolina.  1 cup(173 gm) of couscous contains about 36 gm of carbohydrates and 6 gm of proteins. 

• Brown rice: Brown rice is low in carbohydrates, about 50 gm carbs. In Brown rice hulled has been removed but the bran layer is present which gives a brown colour to it. It contains antioxidants like phenols and flavonoids which reduce inflammation and prevent premature ageing.

• Popcorn: Popcorn is often consumed as a snack, 14g of popcorn(1 serving) contains about 6gm of carbs. Apart from this it also contains Vitamin B, iron, magnesium and phosphorus. Opt for air-dried popcorn as prepared popcorn has unhealthy fats and added sugars.

High-carb grains to restrict in the diet

Many grains can fit into the low-carb diet. However, some grains are low in fiber and high in carbs, such as refined grains that have undergone processing to improve their shelf life and texture. White rice, crackers, breakfast cereal, instant oatmeal, refined pasta, etc., are some examples of high-carbohydrate grains. 

Low Carb vegetables to include in your diet

Vegetables can provide antioxidants, fibres, Vitamins and minerals. Fibre content present in vegetables helps relieve constipation. Eating more vegetables is always a good idea. Here are 5 low carb vegetables to include in your diet:

1. Bell peppers: Bell peppers also called capsicum contain about 9gm of carbs out of which 3 gm are fibre in 1 cup(149 gm) of serving. In 1 cup of serving, it also provides 26% RDA of vitamin A and 226% RDA of Vitamin C. It is rich in antioxidants like carotenoids which prevents inflammation and Cancer risk.

2. Broccoli: Broccoli is a member of the cruciferous family which has cabbage, radish and sprouts. It has been shown to reduce insulin resistance in type 2 diabetes. 91 gm of broccoli(1 cup) provides 6 gm of carbs out of which 2gm is fibre. It also contains Vitamin K and Vitamin C in abundance.

3. Cauliflower: It is also a member of the cruciferous vegetable family, it is low in carbs 1 cup(107 gm) provides only 5 gm of carbs out of which 2 gm is fibre. 

4. Tomatoes: Tomatoes are rich in vitamins A, C and K. They are also rich in potassium which helps in blood pressure reduction. One cup(149 gm) of tomatoes contains 6 gm of carbs out of which 2 gm is fibre.

5. Green beans: 1 cup(125 gm) of Green beans contains 10 gm of carbs out of which 4 gm is fibre. They are members of the legume family and contain carotenoids and chlorophyll. Carotenoids have been shown to improve brain function while ageing.

Take-Home Points

• Low-carb foods are those which have high fibre, which reduces its absorption by your body and gives you fullness for a long time. 

• High-fibre foods are also recommended as they reduce the risk of Cardiovascular diseases.

• They are low in glycemic index and don't cause spikes in blood glucose levels, so they are also good for those having diabetes.

• Low-carb foods have several benefits like preventing constipation, being more nutritious, having low glycemic index etc.

• Low-carb grains include Oats, quinoa, millet, barley, wild rice brown rice etc.

• One cup of oats provides about 8 grams of fibre and 21 grams of carbs. 

• 185gm of quinoa only contains 35 gm of carbs.

• Wild rice is a healthier option than white rice, it contains more proteins and fibre than white rice.

• Millets are cultivated in India and around the world, it is rich in antioxidants and polyphenols. It has fibre and low carb content.

• There are Low-carb vegetables also which include Bell peppers, broccoli, cauliflower and tomatoes to include in your diet.

References

• Carbohydrate restriction as a treatment for diabetes mellitus

• The effect of oat β-glucan

• Phenolic Profile, Antioxidant, and Antidiabetic Potential Exerted by Millet Grain Varieties

• Nutrition facts