Most people on low-carb diets turn away from grains. But if you've got room to add more here and there, it's wise to know which one gives you the least carbs per cup.
Eating low-carb grains is a win-win: you keep carbohydrates reduced while having a decent dose of fiber that plays multiple roles in the body, ranging from digestive health to better satiety.
These 8 healthiest low-carb grains are worth having in your low-carbon diet.
Bulgur
Bulgur is the top of the line as a grain with the least amount of carb per serving. Although a perfect choice for carbohydrate monitoring, bulgur does contain wheat so it is not suitable for those with sensitivities, allergies, or celiac disease.
Oatmeal
A super versatile grain that can be enjoyed as sweet, savory, blended, or overnight oats. If you prefer sweet, try topping your oats with fruit, cinnamon, and nuts, or go savory with a soft-boiled egg and green onion to top with your oatmeal. You may also mix the oats in your favorite homemade smoothie or smoothie bowl!
Wild Rice
With less carbohydrate than white and brown rice, wild rice is also a great source of antioxidants and protein. Compared to other rice, wild rice appears to have a better taste and firmer texture.
Couscous
Another gluten-containing grain on our list, couscous contains selenium, an antioxidant that can protect your cells from damage. Selenium also plays a part in the health of the thyroid and contributes to the proper functioning of the gland.
Quinoa
Quinoa is the most protein-dense grain on our list. Mix with beans or lentils for extra plant protein, use as a side dish, top with lettuce, or combine with banana and honey for a sweet meal or snack.
Barley
While it is widely associated with the production of beer, barley is a wheat crop and contains gluten. Add your favorite fiber boost soup or make a chilled salad by mixing your favorite raw vegetables, cheese, and vinaigrette dressing with cooked barley.
Millet
Another protein-packed grain that contains 3 grams of protein per half-cup, millet is also known for its magnesium content, which helps bone health and muscle function. Other nutrients in millet include iron and zinc.
Brown rice
If the majority of these grains are unfamiliar, you can fall back to the trusty brown rice as a low-carb grain. Cook a big batch of food for the week and season to complement it. Try to combine with taco sauce, mix with stir-fry soy sauce, or use as a base for your favorite curry.
