Which Grains Are Low in Carbs? 9 Low Carb Grains

Grains are often completely off-limits on many low carb Food Diet plans.

Can love them as part of a healthier, carb-controlled eating plan regime.

That can be because foods that are high in fiber contain a lower Number of net carbs, that’s the number of carbohydrates that your human body absorbs. You can calculate net carbs by subtracting the grams of fiber from the quantity of carbs.

Here are some of the Highest grains that are packed with carbohydrates, plus A few others which you might choose to limit to some low-carb dietplan.

9 Low Carb Grains:

1. Oats

Oats are tremendously nutritious and also a Excellent source of many Important nutrients, including fiber.

In Actuality, a 1 cup (33 g ) serving of cooked oats contains Significantly more than 8 g of soluble fiber and only 21 g of net carbs.

Oats are also rich in beta-glucan. This is a type of fiber Elevated levels of LDL cholesterol are a risk factor for heart problems.

Plus, oats are a Wonderful source of several other Micro nutrients, including manganese, phosphorus, magnesium, and thiamine.

Be sure to choose steel rolled or cut oats instead of exceptionally Processed types, such as instant oatmeal, to get the most bang for your buck in terms of nutrition.


A 1 cup (3 3 g ) serving of wheat berry contains 21 g Of carbs. Oats may also be high in beta-glucan, a form of fiber that will help lower levels of LDL (bad) cholesterol.

2. Quinoa

Although technically classified as a pseudocereal, quinoa will be Often adored and prepared as a grain.

Quinoa is loaded with antioxidants that are valuable and Polyphenols, that could help decrease inflammation and protect against chronic illness.

It’s relatively low in carbohydrates, too, with just 3-4 grams of internet Carbohydrates in each 1 cup (185 g ) serving of cooked quinoa.

Quinoa is also one of the couple fermented complete protein Sources, meaning that it comprises all the key amino acids the body needs to gain from food sources.

Additionally, quinoa is high in other Important nutrients, Including manganese, magnesium, phosphorus, copper, and folate.


Quinoa contains 3 4 grams of carbs per cooked cup (185 G ). It’s also high in antioxidants and also contains all nine of the essential amino acids your body wants.

3. Bulgur

Bulgur is a type of cereal grain generally created from cracked Wheat berries.

You can use it in a variety of dishes, including tabbouleh

Not merely is bulgur flexible and easy to prepare, but it’s Also exceptionally nutritious.

Specifically, it’s a Excellent source of manganese, iron,

Plus, with just 25.5 grams of net carbs in 1 cup (182 g ) Of cooked bulgur, it is among the cheapest carbohydrate wholegrains available.


1 cup (182 g ) of cooked bulgur contains 25.5 grams of Net carbohydrates. Bulgur can be versatile, simple to prepare, and rich in manganese, magnesium, iron, and B vitamins.

4. Millet

Millet Is a Kind of ancient grain that’s cultivated around The entire world.

Like other whole grains, millet is full of antioxidants and Polyphenols, which may help prevent chronic conditions like diabetes.

Millet can be also a good source of fiber and relatively low in Net carbs, making it a fantastic addition to your healthier, low carb diet.

In Reality, A1 cup (174 gram) serving of cooked millet Contains more than 2 g of fiber and 3 9 g of carbs.

Millet can be high in a variety of other vitamins and minerals Minerals, including phosphorus, calcium, magnesium, and folate


Millet contains 3-9 g of net carbs per cooked cup (174 G ). Additionally, it is full of magnesium, calcium, magnesium, and folate.

5. Couscous

Couscous is a processed grain product that’s typically made Out of semolina flour or durum wheat.

An staple in several Middle Eastern and Moroccan dishes, Couscous is relatively lower in carbs, together with approximately 34.5 g of net carbohydrates in each 1 cup (157 gram) serving of cooked couscous.

Couscous can be packed with selenium, a trace mineral that Plays a vital part in cardiovascular wellness, thyroid function, immune health, and even more.

Adding Couscous to your diet may also increase your consumption of Many important micro nutrients, including ellagic acid, manganese, copper, and thiamine.


Couscous is a grain product with 34.5 g of net carbs per Cooked cup (157 grams). In addition to providing plenty of selenium, couscous is high in pantothenic acid, manganese, copper, and thiamine.

6. Wild rice

Wild rice is a kind of grain derived from grasses in the Zizania genus of plants.

Compared with other types of rice, wild rice is Considerably lower in carbohydrates, together with 3 2 grams of net carbohydrates in each 1 cup (164 g ) serving of cooked wild rice.

Plus, wild rice is Filled with health-promoting Antioxidants.

Interestingly enough, 1 review revealed that the phenolic Compounds contained in wild rice revealed 10 times the antioxidant activity of those present in white rice.

What’s morewild rice is a Wonderful source of many other


Wild rice is lower in carbohydrates than other Kinds of rice, with 32 grams of net carbs per cooked cup (164 g ). It is also high in antioxidants, together with vitamin B6, and folate.

7. Spelt

Also sometimes referred to as hulled wheat or dinkel wheat, Spelt is an ancient wholegrain connected with lots of health benefits.

Might be associated with less risk of cardiovascular disease, type two diabetes, and certain kinds of cancer.

Although spelt includes mainly carbs, it will offer a good

For Example, A1 cup (194 g ) serving of cooked spelt Comprises about 7.5 grams of fiber and 44 grams of carbohydrates

Spelt can also be Full of niacin, magnesium, magnesium, and manganese.


One cup (194 grams) of cooked spelt contains 44 grams of net Carbs and 7.5 g of fiber. Each serving can be high in niacin, magnesium, magnesium, and manganese.

8. Popcorn

Most People Today Consider popcorn as little more than a snack Food, however it is technically a grain.

It’s also one of the lowest carb grains readily available, together with 6.5 Grams of carbs in each 1 cup (14 gram) serving of popped popcorn.

Plus, popcorn is low in calories and high in B vitamins, Iron, magnesium, and phosphorus.

But, be sure to opt for air-popped Pop Corn if Potential to maximise the nutritional value with the wholesome grain.

This is because many willing varieties are large in Unhealthy fats, added sugars, and artificial flavoringsthat can negate some possible health benefits.


Each cup (14 g ) of popped popcorn Includes 6.5 grams of Net carbs. Popcorn is also lower in calories and full of B vitamins, iron, magnesium, and phosphorus.

9. Barley

Barley is a healthy cereal grain celebrated because of its nutty Flavor and identifying, chewy texture.

Barley is also full of fiber, together using 6.5 g and about 41.5 Grams of net carbs in each 1 cup (170 g ) serving of cooked broccoli.

Magnesium, manganese, zinc, and copper.

However, be sure to Go for hulled barley Rather than pearled Barley whenever potential due to hulled barley is not as processed and is regarded as a whole grain.


Barley Includes 41.5 g of carbs in each cup (170 G ). Along with being full of fiber, starch is a superb source of magnesium, selenium, manganese, zinc, and copper.

Final Words

Although a Lot of low carb diets don’t remove grains, many Varieties can fit into a healthy, carb-controlled diet.

In fact, Several Types of grains are high in fiber and low in Net carbohydrates, that’s the number of carbs the body actually consumes. For best results, Be Certain to choose entire grain varieties and Steer clear of grains which have been heavily processed or processed whenever Potential.

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