She Strengthens

Reclaim Your Health: Low Carb Grains for a Balanced Diet

Are you tired of feeling restricted by your diet? Cutting carbohydrates might be the key to achieving your health goals, but that doesn’t mean you have to sacrifice grains entirely. In fact, incorporating low carb grains into your diet can provide essential nutrients and fiber.

The Rise of Low Carb Diets

According to the CDC, low carb diets have gained popularity over the past decade, and for good reason. By limiting carbohydrate intake, individuals can experience weight loss, improved blood sugar control, and increased energy levels. But what about grains? Can they fit into a low carb lifestyle?

Low Carb Grain Options

The good news is that not all grains are created equal. Some options are naturally lower in carbs and higher in fiber and protein, making them an excellent choice for those following a low carb diet. Here are the top 12 low carb grains to incorporate into your diet:

1. Rye: With only 13 grams of net carbs per slice, rye bread is a great alternative to traditional bread.
2. Quinoa: This pseudograin is a protein powerhouse, with 17 grams of net carbs per half cup cooked.
3. Buckwheat: Despite its name, buckwheat is a gluten-free grain that provides 15 grams of net carbs per half cup cooked.
4. Popcorn: Yes, you read that right! Air-popped popcorn is a low carb snack option, with only 5 grams of net carbs per cup.
5. Wild Rice: This nutty grain provides 16.5 grams of net carbs per half cup cooked.
6. Couscous: With 17 grams of net carbs per half cup cooked, couscous is a low carb alternative to rice.
7. Millet: This small-grained cereal provides 19 grams of net carbs per half cup cooked.
8. Bulgur: A half cup of cooked bulgur contains 13 grams of net carbs.
9. Oats: While oats are higher in carbs than some other options, steel-cut and old-fashioned oats can be a healthy addition to your diet, with 23 grams of net carbs per quarter cup cooked.
10. Barley: Half a cup of cooked barley provides 19 grams of net carbs.
11. Teff: This African grain is a good source of calcium and provides 21.5 grams of net carbs per half cup cooked.
12. Spelt: With 21 grams of net carbs per half cup cooked, spelt is a nutritious alternative to traditional wheat.

Faux Grains: A Low Carb Alternative

If you’re looking to reduce your carb intake even further, consider incorporating faux grains into your diet. Cauliflower “rice” and zucchini noodles are two popular options that can help you feel like you’re eating grains without the high carb count.

High Carb Grains to Avoid

While whole grains are an essential part of a balanced diet, refined grains are best avoided. Products like flavored instant oatmeal, white bread, and pasta are high in carbs and low in fiber and protein.

The Bottom Line

Grains can be a healthy addition to a low carb diet, as long as you choose whole grains with at least 3 grams of fiber and protein per serving. By focusing on net carb content and incorporating low carb grain options into your diet, you can achieve your health goals without sacrificing flavor and variety. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet.