Following a ketogenic diet to lose excess weight naturally has become the current trend among overweight men. In a keto diet, you consume foods rich in fat and reduce the intake of carbohydrates. When your dietician recommends a reduced consumption of carbs, you cannot entirely neglect them. Your body requires sufficient calories of carbs to carry out the body’s metabolism. Hence, it is wise for you to consume the desired amount of carbs when you are on a keto diet.
What is a low-carb diet?
A low-carb diet limits the number of carbohydrates you consume every day. It has proved to be efficient in sudden weight loss and controlling diabetes. Low-carb grains play a vital role in the low-carb diet plans such as the Keto diet, Atkins diet, Zero Atkins diet, low-carb Mediterranean diet, and low-carb Paleo diet. In men, reducing the daily intake of carbs to 20-50 grams has proved to yield excellent results in a few weeks.
In India, consuming rice and wheat grains has been a tradition for ages. No matter how much you insist on changing the lunch menu, your mother will continue to cook the same for infinite years. Little does she know that these grains do not help you lose weight as they are packed with carbohydrates. If you are in search of a list of low-carb grains, be glad to have ended up on the most promising site.
9 Amazing low-carb grains: Your savior
Low-carb grains contain fewer grams of carbohydrates and are rich in fiber. The fiber content makes you feel fuller and hence results in weight loss. It also decreases the chances of heart disease and diabetes. Here is a list of grains with low carbs that you can fearlessly add to your diet plan.
Oats have gained attention in the past decade as they are the best diet-friendly grains available in the market. They are highly nutritious and are a favorite breakfast to many. A cup of oats contains 21 grams of carbs.
These low-carb grains are great sources of fiber, especially beta-glucan, and they also contain several nutrients such as phosphorus, manganese, magnesium, copper, and Vitamin B1. The beta-glucan fiber content lowers the absorption of fat molecules in the stomach and causes a decrease in bad, low-density cholesterol levels. These fibers also possess the ability to prevent Type II Diabetes. Oats contain antioxidants called avenanthramides, which are only present in oats. These avenanthramides regulate the blood pressure in the blood arteries.
In a low-carb weight loss diet, oats are usually consumed after being crushed and rolled into flat flakes called oatmeal. Why don’t you try tasting oatmeal with a potpourri of yummy fruits, nuts, and milk?
2. Wild rice:
Wild rice is not a rice variety as the name suggests and is obtained from an aquatic grass variety known as Zizania. As a low-calorie and gluten-free grain, wild rice helps to lose weight. Its fiber content also facilitates digestion. A cup of wild rice contains 35 grams of carbs. Wild rice is rich in phosphorus that strengthens your bones. Other nutrients include protein,
A higher intake of these low-carb grains reduces the risk of heart disease. They reduce the formation of plaques in the artery vessels by scaling down the accumulated bad, low-density cholesterol.
Quinoa is a gluten-free, magical grain that contains ample amounts of the nine essential amino acids. A cup of quinoa contains 39 grams of carbs. Though it has a higher carb content, it contains 10-15 grams of fiber that helps in lowering the risk of diabetes and cholesterol. It also contains protein, manganese, magnesium, phosphorus, and iron. The soluble fiber content helps to reduce the glucose levels in the blood and the bad cholesterol content. It also causes fullness and loss of appetite. This results in weight loss.
Popularly known as “Poor man’s food grain,” several varieties of millets are being consumed by Indians. Sorghum, Finger millet, Barnyard millet, Foxtail millet, and Pearl millet are millet grains with low carbs. A cup of millet contains 41 grams of carbs and 22% fiber. These low-carb food grains are also packed with phosphorus, protein, magnesium, folate, and iron.
Though the amount of carbs is higher than oats, they have very low-calorie content and do not cause weight gain. They are rich in fiber and make you feel so full that your hands will not reach out to any unhealthy snack.
Bulgur is a cereal derived from partially boiled and dried wheat. It is a minimally refined grain and is more nutritious than the completely processed wheat grains. A cup of bulgar contains 34 grams of carbs. It also contains fiber, protein, folate, vitamin B6, vitamin B2, iron, and magnesium.
Bulgur is rich in fiber and phytonutrients that control blood sugar levels. Regular consumption of these low-carb grains promotes heart health and digestive health. The fiber content results in loss of appetite, and hence reduced calorie intake.
Couscous is a processed grain that is derived from semolina flour or durum wheat. A cup of couscous contains 36 grams of carbs. It also contains selenium, pantothenic acid (vitamin B5), manganese, copper, and vitamin B1.
Couscous is rich in selenium that reduces the risk of cancers. It also plays a prime role in heart health and immune health. Couscous has a lower fat content and is a slow-release carbohydrate. It takes longer to release energy after digestion, until when you feel a sense of fullness.
7. Brown rice:
Brown rice is a whole grain containing the bran, the nutritious germ, and endosperm. A cup of brown rice contains 46 grams of carbs. It also contains protein, magnesium, manganese, phosphorus, calcium, and iron.
Brown rice has become a dietary staple for overweight people, who desire to reduce their body mass. It has more fibers and fewer carbs than the refined rice that we consume. Brown rice has a low glycemic index and does not escalate the blood sugar levels. The fiber and magnesium content promote heart health and make you less vulnerable to heart diseases.
Teff is an indigenous Ethiopian grain obtained from a grass family Poaceae, and is popular for being highly nutritious and gluten-free. As it is the smallest grain in the world, it is either eaten as a whole grain or ground into flour. 100 grams of teff flour contains 12.2 grams of dietary fiber. It also contains protein, copper, vitamin B6, magnesium, iron, and manganese.
The bread varieties, pancakes, and cookies made of teff flour help in losing weight. Teff has a lower glycemic index than wheat, and it prevents glucose spikes in the blood. Hence, consuming teff is an effective way for diabetic patients to control their blood sugar levels. Consumption of teff grains before a workout boosts your energy and results in weight loss.
Barley is consumed in the form of hull, flakes, or flour. A cup of barley contains 44 grams of carbs. It is a rich source of fiber, molybdenum, manganese, selenium, copper, vitamin B1, vitamin B2, and phosphorus.
The beta-glucan fiber content in these low-carb grains slows digestion and thus reduces hunger. It also shuns the bad cholesterol levels and augments the good cholesterol levels. Barley boosts gut health and prevents constipation.