Healthy low carb grains can be added to your diet for added nutrition and variety. They’re a great way to make sure you’re still eating carbs, which, despite their bad rap these days, are still essential to a healthy diet.
each of us needs carbohydrates as much as protein Y fat, but each person needs a different amount of these three main nutrients. The difference between low-carb cereals and other cereals lies in how they are processed.
Whole beans are harvested from the plant and dried without much interference with processing methods. Refined grains are processed to remove the outer layers, which contain much of the vitamins and minerals we need in our diet. By choosing whole grains over refined grains, you can reap maximum health benefits. You’ll also enjoy a host of fiber – a type of carbohydrate that the body cannot digest but is essential for nutrition.
Fiber is present in whole grains and helps speed up digestion, control blood glucose levels, reduce the risk of cardiovascular disease and keep you feeling full, according to the US Food and Drug Administration (opens in a new tab). As a complex carbohydrate, fiber is also digested more slowly, reducing blood sugar spikes. the American Diabetes Association (opens in a new tab) says it also has more vitamins and minerals than refined carbohydrates.
But how can you be healthier? low carb grains in your diet? Well, that’s relatively easy. Just swap out some of your favorite foods, so instead of white bread, try rye or replace your instant oatmeal with steel cut oats. You can also try other grains like bulgur, barley, and millet. Here, we look at the health benefits of these grains and ways to cook them.
1. Bulgarian
Bulgur is made from cracked whole grains of wheat berries that are parboiled and dried. It has a nutty flavor and is easy to work with as it cooks very quickly, ready in 10-15 minutes.
Bulgur contains about 14g carbs (opens in a new tab) per 100g serving and is a low glycemic index option. It is also high in fiber and contains essential vitamins and minerals, such as iron, magnesium, and potassium.
Bulgarian is common in the Middle East and Mediterranean diets, as in parsley salad tabbouleh. It is a good substitute for other grains, such as rice, quinoa or oatmeal, and can be made into oatmeal, used as a base for a salad or grain dish, mixed into soups or added to burgers.
2. Buckwheat
Buckwheat is a pseudo-grain that has around 20g of carbohydrates per serving. A pseudo grain, or pseudo cereal, comes from seeds rather than grasses like true grains. It is a complete protein, meaning it contains all nine essential amino acids. Bulgar is also a good source of fiber, B vitamins, and magnesium.
This ancient grain has been consumed in Asia for years. archaeological studies (opens in a new tab) they believe that buckwheat has been cultivated in northern China for food purposes for 6,000 years. Japanese soba noodles are a popular example of food made with buckwheat.
So what is it like to eat? Buckwheat has a nutty flavor and is a great alternative to rice in dishes like risotto or as a side dish. Buckwheat is frequently used as a substitute for flour, such as in bread or pancakes. Despite its name, buckwheat is a gluten-free cereals and can be enjoyed by people with wheat sensitivities or allergies.
3. Quinoa
Quinoa is also a pseudo cereal made from seeds instead of grasses. A serving of quinoa has about 21 g of carbohydrates. It is a complete protein and an excellent source of nutrients, such as magnesium, folic acid, and zinc. Quinoa is naturally without gluten and it comes in a variety of colors, with the most common being red, white, and black.
Quinoa is often used to add texture and nutrients to salad, while on its own it makes a good side dish as an alternative to rice. It can be added as a nutritious filler to dishes like meatloaf, burgers, and stuffed peppers, or in soups or stews. Quinoa also works if added to baked goods like muffins.
4. Wild rice
For added nutritional benefits, consider swapping white rice for wild. Cooked wild rice has about 21 g of carbohydrates per serving. There are several species of wild rice, which is actually a semi-aquatic grass rather than a grain.
Wild rice contains more protein and fiber than regular rice. It has a firmer texture and a nuttier flavor. Wild rice can be used in place of white rice in any dish or as a substitute for potatoes or pasta. It’s also good for adding variety to salads, soups, and pilafs. Or try it in a dish with squash, mushrooms, or stuffed peppers.
5. Couscous
Couscous is made from small granules of rolled durum wheat semolina. Durum wheat is a common wheat pasta, which contains gluten and is rich in protein. Couscous has around 23g of carbohydrates per 100g and is high in selenium, a trace mineral that helps protect against cell damage and infection (opens in a new tab).
Couscous comes in three main varieties: Moroccan, Israeli, and Lebanese. Moroccan couscous is the smallest and fastest cooker, while Lebanese couscous is the largest. It has a nutty flavor and can add texture to dishes. Whole wheat couscous is available for an added fiber boost. It is often added to salads and stews, or as a side dish to meats. Couscous can also be made into fritters or tried in a Moroccan tagine.
6. barley
the barley was one of the first plants (opens in a new tab) It is believed that it was domesticated by humans. This grain is high in fiber and rich in vitamins and minerals, including selenium and manganese. Cooked barley has about 28g of carbohydrates per 100g. For the most health benefits, choose barley made from whole grain, such as hulled or flaked. Pearl barley is the most common and has a tan color because the outer layer of bran has been polished.
Beef and barley soup is a winner for this grain; if you are a vegetarian, substitute mushrooms for the meat. Barley can also be made into a risotto, grits, or oatmeal, and can also be added to salads. Since barley is a wheat, it contains gluten.
7. Millet
Millet is not a singular type of grain, but rather a group of small-seeded grasses. Cooked millet has about 23g of carbohydrates per 100g. It is gluten-free and high in important vitamins and minerals, including magnesium, iron, and zinc. Millet is also a good source of dietary fiber.
Millet is a staple food in the semi-desert countries of Africa and in India, where it is made into a flatbread called roti. It is often added as a seed to bread or made into oatmeal. Millet can be made into a creamy paste, like mashed potatoes, or fluffy, as a substitute for rice.
This article is for informational purposes only and is not intended to offer medical advice.
