Healthy low-carb grains can be added to your diet for added nutrition and variety. is an excellent way to
We all need carbohydrates as well as protein and fat, but everyone has different requirements for these three major nutrients. The difference between low-carb grains and other grains is in how they are processed.
Whole grains are harvested from plants and dried with little impact on processing methods. Refined grains are processed to remove the outer layer, which contains many of the vitamins and minerals your diet needs. It is also a type of carbohydrate that the body cannot digest, but it is also rich in dietary fiber, which is essential for nutrition.
According to the U.S. Food and Drug Administration, fiber is found in whole grains and helps promote digestion, control blood sugar levels, reduce the risk of cardiovascular disease, and make you feel full. (opens in new tab)As a complex carbohydrate, fiber is also digested slowly, helping to reduce blood sugar spikes. American Diabetes Association (opens in new tab) They contain more vitamins and minerals than refined carbohydrates.
But how can you incorporate healthier, lower-carb grains into your diet? Well, it’s relatively easy. Try rye instead of white bread, or replace instant oatmeal with steel cut oats. Here we look at the health benefits of these grains and how to cook them.
1. Bulgar
Bulgur is made from parboiled and dried wheat whole grain kernels. It has a nutty flavor and is easy to handle as it cooks quickly in 10-15 minutes.
Bulgur contains about 14g of carbs (opens in new tab) Per 100g, it is a hypoglycemic option. They are also rich in fiber and contain essential vitamins and minerals such as iron, magnesium and potassium.
Bulgur is often used in Middle Eastern and Mediterranean meals, such as tabbouleh, a parsley salad. A great substitute for other grains such as rice, quinoa, and oats, it can be made into oatmeal, used as a base for salads and grain bowls, mixed into soups, or added to burgers.
2.Soba
Buckwheat is a pseudo-grain that contains about 20g of carbohydrates per serving. That means it contains all 9 essential amino acids. Bulgur is also a great source of fiber, B vitamins and magnesium.
This ancient grain has been consumed in Asia for many years.archaeological research (opens in new tab) Buckwheat is believed to have been cultivated for food in northern China for 6,000 years. Soba is a typical dish that uses soba.
So what does it feel like to eat? Buckwheat has a nutty flavor and is a great substitute for rice in dishes such as risotto or as a side dish. Buckwheat is often used as a substitute for wheat flour in breads and pancakes. Despite its name, buckwheat is a gluten-free grain and can be enjoyed by people with wheat sensitivities and allergies.
3. Quinoa
Quinoa is also a pseudo-grain made from seeds rather than grass. A portion of quinoa contains about 21 g of carbohydrates. It’s a complete protein and an excellent source of nutrients such as magnesium, folic acid, and zinc. Quinoa is naturally gluten-free and comes in a variety of colors, the most common being red, white, and black.
Quinoa is often used to add texture and nutrients to salads, but it also makes a good side dish on its own as a substitute for rice. Quinoa can also be added to baked goods such as muffins.
4. Wild rice
For additional nutritional benefits, consider replacing white rice with wild rice. Cooked wild rice contains about 21 g of carbohydrates per serving. Wild rice has many seeds and is actually a semi-aquatic grass rather than a grain.
Wild rice contains more protein and fiber than regular rice. It has a firm texture and a nutty taste. Wild rice can be used in place of white rice in any dish, or in place of potatoes or pasta. Also great for adding variety to salads, soups and pilafs. Or try it with a dish of stuffed pumpkin, mushrooms, or peppers.
5. Couscous
Couscous is made of small granules of rolled durum wheat semolina. Durum is a common pasta wheat that contains gluten and is rich in protein. Couscous contains about 23g of carbohydrates per 100g and is rich in selenium, a trace mineral that helps protect against cell damage and infection. (opens in new tab).
There are three main varieties of couscous: Moroccan, Israeli and Lebanese. Moroccan is the smallest and quickest to cook, while Lebanese is the largest. It has a nutty flavor and can add texture to dishes. Whole grain couscous is available for extra fiber fortification. It is often added to salads and stews, or used as a side dish with meat. Couscous can also be made into fritters or tried in a Moroccan tagine.
6. Barley
Barley was one of the earliest plants (opens in new tab) It is believed to have been domesticated by humans. This grain is high in fiber and rich in vitamins and minerals such as selenium and manganese. Cooked barley contains about 28 g of carbohydrates per 100 g. For the most health benefits, choose barley made from whole grains, such as shelled or flaked. White barley is the most common and has a tawny color because the outer bran layer has been polished.
Beef and barley soup is the winner of this grain. For vegetarians, use mushrooms instead of meat. increase.
7. Millet
Millet is not a single type of grain, but a group of small-seeded grasses. Cooked millet contains approximately 23 g of carbohydrates per 100 g. It is gluten-free and rich in important vitamins and minerals such as magnesium, iron and zinc. Millet is also an excellent source of dietary fiber.
Millet is a staple food in the semi-desert regions of Africa and India and is made into a flat bread 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 does not provide medical advice.
