Generally, grains contain more carbs. Discover a variety of grains low in carbs. Learn which one is best for you among these grains.
Carbohydrates are essential for human survival and play a vital role in the body. Firstly, they provide energy to the body and are necessary to absorb nutrients. Secondly, they are essential for maintaining blood sugar levels, providing energy during workouts, and aiding in the formation of muscle cells.
Carbohydrates come in different forms, including sugar, starches, and dietary fibre.
What are grains?
Grains low in carbs: A list of low-carb grains
The typical grain includes rice, wheat, corn, and oats. Each grain has its own unique set of nutrients and health benefits. Likewise, less known grains such as quinoa, amaranth, and barley are also used for cooking. So let us find which grains low in carbs are suited for you? Here is the list for your selection.
Quinoa used to be a staple of the Andean diet. Prized for its nutritional value, quinoa is a grain that is low in carbs and high in protein, fibre, and minerals.
Quinoa is the grain lowest in carbs. Quinoa contains 328.16 kilocalories and 53.65 g of carbohydrates in 100gm weight. Its carbs richness is 65.40%, meaning you get 1 gm carb for every 6.117 kcal consumed from quinoa.
Quinoa has many health benefits, including being a good source of antioxidants, magnesium, and iron. It is also a good choice for gluten-free people or diabetes. Quinoa can be eaten as a porridge, parathas or added to soups and salads. Many popular recipes include quinoa; you can check them out here.
Barley is a low-carbohydrate grain that is high in fibre, protein, and vitamins. It has many health benefits, such as reducing the risk of heart disease, diabetes, and cancer. Barley can be eaten whole or ground into flour to make bread, pasta, and other dishes. Some popular recipes include barley risotto, barley salad, and barley soup/drink.
Barley has 315.50 Kcal energy per 100 grams by weight. Barley comprises 61.29 g of carbohydrates. It is 77.71% carbs which denote you get 1 gm carb for every 5.148 kcal consumed from barley.
3. Amaranth flour
When most people think of grains, they think of things like wheat, barley, and rice. However, there are several other grains low in carbs that offer a variety of health benefits. Amaranth flour is one such grain.
Amaranth flour is high in protein, fibre, and several essential vitamins and minerals. It is also gluten-free, making it a good choice for people who are gluten-intolerant or have celiac disease.
Amaranth flour can be used in a variety of recipes. It can be substituted for wheat flour in most recipes or used to make gluten-free baked goods.
Amaranth flour has 355.62 kilocalories of energy for every 100-gm weight. Further, it holds 61.46 g of carbohydrates. Its carbohydrates richness is 69.13% which signifies that you will get 1 gm carb at the expense of 5.786 kcal from amaranth flour.
4. Pearl Millet (Bajra)
Pearl millet or Bajra is a type of grain that is low in carbs and has some health benefits. Bajra can be ground into flour to make bread, pancakes, and other recipes. Pearl Millet Pudding and Pearl Millet Porridge are some of the popular recipes.
Bajra has 347.74 Kcal energy every 100 grams by weight. It contains 61.78 g of carbohydrates with a carbs richness is 71.06%. The energy you get per carbohydrate from Peral millet is 5.629 kcal.
5. Whole wheat
Whole wheat is the most popular grain, low in carbs, and has health benefits. It can be eaten in various ways, including as flour for baking, as a whole grain, or ground into flour. Some popular recipes incorporating whole wheat include roti/chapati, bread, and pancakes.
Whole wheat has 320.04 kilocalories of energy per 100 grams. Whole wheat comprises 64.17 g of carbohydrates and is 80.20% carbs. The Ratio of energy to the carbohydrate of Whole wheat is 4.987 kcal/gm.
Maize is another grain lower in carbs and calories than others, making it a healthier option. Maize has many health benefits, including improved heart and weight loss. You can eat maize as breakfast cereals, add a salad, or make roti.
Maize has 333.89 Kcal energy every 100 grams. Maize holds 64.77 g of carbohydrates. Its carbohydrate richness is 77.59%, and its energy to carbs ratio is 5.155 kcal/gm.
7. Proso millet (Samai)
Proso millet (samai) is a low-carb grain that’s also high in fibre and protein. Proso millet is also a good source of B vitamins, including thiamin, riboflavin, and niacin, all of which are essential for energy production. Further, samai is a good source of magnesium, which can help reduce the risk of heart disease. Moreover, proso millet can help regulate blood sugar levels.
Proso millet is gluten-free, making it a good choice for people with gluten sensitivities.
Samai has 346.07 kilocalories of energy per 100 gm weight. Proso millet contains 65.55 g of carbohydrates and has carbs richness of 75.76%. The energy to carbohydrates ratio in kcal/gm of Proso millet is 5.279.
8. Kodo Millet (Varagu)
Kodo millet is a grain that is low in carbs and high in health benefits. It is an excellent source of fibre, protein, vitamins and minerals. Kodo millet is also gluten-free. It can be eaten cooked as a porridge or ground into flour for making rotis, soups or stews.
Kodo millet (Varagu) has 331.50 Kcal energy per 100 grams by weight. Varagu comprises 66.19 g of carbohydrates. It is 79.87% carbs which suggests that you will get 1 gm carbs for every 5 kcal energy in varagu.
9. Finger millet (Ragi)
Finger millet or ragi, a gluten-free grain low in carbs, is packed with health benefits. Ragi is an excellent source of fibre, protein, and minerals like magnesium and zinc. Plus, it has a nutty flavour that makes it perfect for adding to all sorts of dishes, including summer drinks.
You can cook it like rice and porridge, add it to soups and stews, or make rotis. Its cereals also make a great addition to salads and stir-fries. Finger millet is especially good for people who are trying to lose weight or manage their blood sugar levels. Ragi is low in carbs and calories but high in fibre and protein.
Ragi has 320.52 kilocalories of energy for every 100-gm weight. Finger millet holds 66.82 g of carbohydrates with a carbohydrate richness of 83.39%. The energy you get per carbohydrate from finger millet is 4.797kcal.
Sorghum is a gluten-free grain that is low in carbs and has various health benefits. It can be eaten whole or ground into flour for making rotis or bread. You can make sorghum popcorn as a snack. They are an excellent option for your weight loss.
Sorghum has 333.89 Kcal energy every 100 grams by weight. Sorghum contains 67.68 g of carbohydrates with a carbs richness of 81.08%. This implies that sorghum gives 1 gram carb at the expense of 4.933 kcal.
How to incorporate grains low in carbs into your diet.
Many grains are low in carbs and easy to incorporate into your diet. Breakfast cereals such as Sorghum flakes, cornflakes, and muesli are all common in carbs and you can eat them with milk or yoghurt.
Popcorns are also an excellent low-carb snack option, and you can make porridges out of various grains such as sorghum, maize, quinoa, and amaranth.
Upma is a South Indian dish or porridge made from millets as well as wheat semolina.
You can make Dosa or crepes from several different grains, such as sorghum or barley flour, chickpea flour, and oat flour rather than rice flour. By incorporating these healthy and delicious grains into your diet, you can enjoy a variety of dishes while staying within your carb limit.
In conclusion, grains low in carbs are essential for weight loss and managing diabetes. By choosing lower carbohydrate grains, you can enjoy the many health benefits they offer without the adverse effects of excess carbs. So, next time you’re at the grocery store, be sure to look for the above grains low in carbs to help with your weight loss and diabetes management goals.