High-fiber grains, such as quinoa and oats, are beneficial as they can lower the amount of carbohydrates your body takes in while also offering a wealth of essential nutrients. If you're looking for nutritious options, continue reading for more insights.

Many low-carb diets often discourage the consumption of grains entirely, but that's not always necessary. There are several varieties of grains rich in fiber that can be enjoyed in moderation, making them a viable part of a balanced, carb-conscious diet. Foods abundant in fiber typically have a reduced number of net carbs, which refer to the carbohydrates that the body actually absorbs. To determine net carbs, simply subtract the grams of fiber from the total grams of carbohydrates.

Below, we highlight some of the best grains that are low in carbs, alongside a few others that might be wise to limit if you're adhering to a low-carb eating plan.

1. Oats

Oats are exceptionally nutrient-dense and provide a plethora of essential nutrients, particularly dietary fiber. In fact, just 100 grams of oats offers approximately 10 grams of dietary fiber and around 66 grams of net carbohydrates. This makes them an excellent choice for maintaining digestive health and energy levels.

One of the standout components of oats is beta-glucan, a unique form of soluble fiber that has been scientifically proven to help lower LDL cholesterol levels, which is a significant contributor to heart disease risk. This connection highlights the potential heart health benefits of incorporating oats into your daily diet. Furthermore, oats are abundant in various micronutrients such as manganese, phosphorus, magnesium, and thiamine (known as thiamin in some regions). These essential vitamins and minerals contribute to overall well-being and metabolic functions.

When selecting oats, it's advisable to opt for less processed varieties, such as steel-cut or rolled oats, rather than instant oatmeal, which often contains added sugars and preservatives. A 100-gram serving of cooked oats includes around 66 grams of net carbohydrates, reinforcing their status as a wholesome food option.

2. Quinoa

While technically classified as a pseudocereal, quinoa is widely prepared and enjoyed similarly to grains. This versatile food is rich in beneficial antioxidants and polyphenols, which have been shown to reduce inflammation and provide protection against chronic diseases. Notably, quinoa is relatively low in carbohydrates, offering approximately 18 grams of net carbs per 100-gram serving. Moreover, quinoa is packed with other vital nutrients, such as manganese, magnesium, phosphorus, copper, and folate, making it a powerhouse of nutrition. With 18 grams of net carbs per 100 grams, quinoa not only serves as a fantastic alternative to traditional grains but also provides a rich source of antioxidants and all nine essential amino acids your body requires.

3. Bulgur

Bulgur, a nutritious cereal grain derived from cracked wheat berries, is cherished for its versatility in various cuisines. This grain can be incorporated into an array of dishes, such as traditional tabbouleh salad, hearty porridge, and flavorful pilaf. Not only is bulgur simple to prepare, but it is also packed with essential nutrients. It stands out as an excellent source of manganese, iron, magnesium, and a variety of B vitamins. When looking at portion sizes, 100 grams of cooked bulgur offers approximately 14 grams of carbohydrates and around 4.4 grams of dietary fiber, making it a wholesome addition to any meal.

4. Millet

Millet is an ancient grain cultivated globally, making it a staple in various cuisines. This nutritious grain is rich in antioxidants and polyphenols, which research suggests may aid in preventing chronic diseases, including type 2 diabetes.

Not only is millet an excellent source of fiber, providing over 2 grams per 100 grams, but it is also relatively low in net carbohydrates, with approximately 39 grams of net carbs in a cooked serving. This characteristic makes it an ideal choice for those following a healthy, low-carb diet. In addition to its fiber content, millet is packed with essential vitamins and minerals. It contains significant amounts of phosphorus, calcium, magnesium, and folate, contributing to overall health. The versatility of millet allows it to be integrated into various dishes across different cultures, whether in Indian (bajra) cuisine, Australian breakfasts, or Japanese salads.

5. Couscous

Couscous, a versatile grain product, is primarily crafted from semolina flour or durum wheat, making it a popular choice in various cuisines across the globe. A beloved staple in numerous Middle Eastern and Moroccan dishes, couscous offers a surprisingly low carbohydrate content, containing approximately 35 grams of net carbs and a modest 2 grams of dietary fiber per serving of 1 cup (about 157 grams).

This grain is also an excellent source of selenium, a trace mineral essential for maintaining heart health, supporting thyroid function, and enhancing immune system performance, among other benefits. Furthermore, incorporating couscous into your meals can significantly elevate your intake of vital micronutrients such as pantothenic acid, manganese, copper, and thiamine.

Overall, couscous is a nutrient-dense grain option that not only contributes 35 grams of net carbs per cooked cup but also provides an abundance of selenium, along with essential vitamins and minerals like pantothenic acid, manganese, copper, and thiamine, making it a smart addition to a balanced diet.

6. Wild Rice

Wild rice, originating from the Zizania family of grasses, is an exceptional grain that stands out among its rice counterparts. Notably, it contains significantly fewer carbohydrates, offering only 32 grams of net carbs and 3 grams of dietary fiber per cooked cup (approximately 100 grams). This unique grain is not only lower in carbohydrates but also packed with health-boosting antioxidants.

Studies have indicated that the phenolic compounds in wild rice demonstrate remarkably higher antioxidant properties compared to those found in traditional white rice. Additionally, wild rice serves as an excellent source of essential nutrients such as zinc, vitamin B6, and folate, all of which contribute to overall health. Thus, wild rice emerges as a nutritious alternative that is rich in antioxidants and vital nutrients, making it a beneficial choice for diverse diets across the globe, from Indian biryanis to Australian grain salads.

7. Spelt

Known by various names such as hulled wheat or dinkel wheat, spelt (spelta) is a revered ancient whole grain. This nutritious grain is recognized for its numerous health benefits, making it a valuable addition to any diet. Research indicates that increasing the intake of whole grains, including spelt, may lead to a reduced risk of several cancer types. Additionally, studies have shown that a diet rich in whole grains could significantly decrease the likelihood of developing type 2 diabetes.

While spelt primarily consists of carbohydrates, it also provides a substantial amount of dietary fiber in every serving. A standard serving of spelt (100 grams) contains approximately 3.9 grams of fiber and 22.4 grams of net carbohydrates, making it a wholesome choice for those seeking to boost their fiber intake. Moreover, spelt is an excellent source of essential nutrients, including niacin, magnesium, zinc, and manganese, which are vital for overall health.

8. Popcorn

While many individuals regard popcorn merely as a casual snack, it is, in fact, classified as a whole grain. This delightful treat is one of the lowest carbohydrate grains available, containing approximately 6 grams of net carbs per cup (14 grams) of popped kernels. Furthermore, popcorn is low in calories while being a rich source of essential nutrients such as B vitamins, iron, magnesium, and phosphorus.

To fully harness its nutritional benefits, it is advisable to choose air-popped popcorn whenever possible. This is crucial because many commercially prepared options are often laden with unhealthy fats, added sugars, and artificial flavorings, which can diminish its health-promoting properties. In each serving of popped popcorn, which weighs 14 grams, you'll find 6 grams of net carbohydrates. Thus, popcorn stands out as a low-calorie, nutrient-dense snack, rich in B vitamins, iron, magnesium, and phosphorus.

9. Barley

Barley, a highly nutritious cereal grain, is renowned for its nutty flavor and unique chewy texture. This versatile grain is not just delicious but also a powerhouse of dietary fiber, providing approximately 6.5 grams of fiber along with around 41.5 grams of net carbohydrates per 100 grams. Moreover, when cooked, barley becomes an excellent source of essential minerals such as selenium, magnesium, manganese, zinc, and copper, making it a valuable addition to any diet.

Whenever possible, choose hulled barley over pearled barley, as research suggests that hulled barley retains more nutrients compared to its pearled counterpart. This is particularly important for those seeking to maximize their nutrient intake. In summary, barley is a remarkable grain that not only supports digestive health due to its fiber content but also enriches your diet with vital minerals.

Grains High in Carbohydrates to Monitor

While numerous types of grains can seamlessly integrate into a balanced, low-carbohydrate diet, certain varieties are notably high in carbohydrates and low in dietary fiber. This is especially true for refined grains, which are processed to enhance their texture and extend their shelf life. Such processing often results in a diminished fiber content, subsequently increasing the net carbohydrates present in the final product.

Some common examples of these high-carb grains include:

• white bread
• refined pasta
• white rice
• crackers
• breakfast cereals
• pizza dough
• potato chips
• instant oatmeal

It's important to remember that if you are actively reducing your carbohydrate intake, you may also need to limit certain whole grains that are generally considered healthy, depending on the strictness of your dietary plan. For instance, individuals adhering to very low-carbohydrate or ketogenic diets often restrict their carbohydrate consumption to below 50 grams daily, making it quite challenging to include any grains within their daily carb allowance.

Refined grains, having been processed to enhance both texture and shelf life, typically contain less fiber and higher net carbs compared to their whole grain counterparts.

Key Insights

While numerous low-carb diets might not completely exclude grains, there are several options that can seamlessly integrate into a nutritious, carb-conscious lifestyle. In reality, many grain varieties are rich in fiber and contain a low amount of net carbohydrates, which represent the carbohydrates that the body effectively absorbs. To achieve optimal health benefits, prioritize choosing whole grain options and avoid heavily processed or refined grains whenever feasible.