The Best Low-Carb Grains: Experts Suggest These Foods for Nutritional Benefits and Fewer Carbs

Discussion surrounding carbohydrates has evolved to the point where it’s widely understood that they can be a healthy and even key part of a balanced diet. Complex carbs fuel our bodies, provide sustainable energy and make us feel full for longer. In addition to fruits and vegetables which contain carbs, one of the first food groups nutritional experts recommend for daily carb intake is grains. At the same time, though, you may want to be cautious about the amount of carbs you consume each day for your health. We asked dietitians which low-carb grains are the best options for getting important nutrients without overloading on carbs.

The benefits of low-carb grains

“Grains are a staple in many diets worldwide, providing essential nutrients,” says Sherie Nelson, MBA, RDN , Director of Wellness at Elior North America. “Whole grains are rich in fiber, which aids in digestion, helps maintain bowel health and can reduce the risk of chronic diseases like heart disease, type 2 diabetes and some cancers. Fiber is also critical for a healthy gut microbiome and overall health.”

Additionally, Nelson explains, grains offer vitamins and minerals including B vitamins, iron, magnesium and selenium. These nutrients are crucial for energy production, red blood cell formation and immune function, she notes.

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Low-carb grains offer the benefits of grains while being lower in carbs, which can be beneficial for those managing blood sugar levels, following a low-carb diet for weight loss and management or looking to reduce overall carbohydrate intake, Nelson adds.

“These grains typically have a lower glycemic index, meaning they have less impact on blood sugar levels,” she says.

It’s also important to note that “low carb” doesn’t necessarily have a specific definition, notes Thara Vayali, ND , Co-founder and Chief Medical Officer at Hey Freya. However, these are generally grains with under 30 grams of carbohydrates per serving. They also aren’t processed grains – such as white bread or white rice – are nutrient dense and shown to reduce inflammation and improve gut flora, she adds.

The best low-carb grains to add to your meals

These are a few of our nutrition experts’ favorite low-carb grains and preferred ways to cook and eat them.

Popcorn

Air-popped popcorn offers an elevated level of resistant starch that supports gut health and may help you feel fuller longer, says Nelson. It’s a reliable source of fiber, magnesium, phosphorus, manganese, selenium and thiamine, and contains 10 times the amount of Vitamin A of other grains, she adds. It’s also high in antioxidants and carotenoids associated with eye health.

Using an air popper to pop popcorn will help you control the added fats from cooking in oil or additives found in microwave popcorn, offers Nelson.

Quinoa

This is one of the few plant-based foods that provide all nine essential amino acids, making it a complete protein source, explains Nelson. It is also a good source of fiber, supporting digestive health and promoting satiety. Additionally, quinoa – unlike refined grains – helps control blood pressure, is rich in flavonoids which have anti-inflammatory and antiviral properties and is a solid source of magnesium, phosphorus, manganese and folic acid, she says.

Rinse quinoa to remove its natural bitter coating (saponins), then cook it in water or broth using a 2:1 liquid-to-quinoa ratio, suggests Nelson. Bring to a boil, then simmer for about 15 minutes. For a low-carb diet, use it as a base for salads, as a side dish, or in place of rice in various recipes.

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Bulgur wheat

Bulgur has a low glycemic index, making it a good option for blood sugar control. It supports digestive health and helps manage cholesterol levels with its fiber content, and is rich in Manganese, a mineral that is vital for metabolism, says Nelson. It’s also a good source of iron, copper, magnesium and pantothenic acid.

Bulgur is also conveniently quick to cook. Simply pour boiling water over it and let it sit for about 10-15 minutes until it absorbs the water, Nelson recommends, and use it in salads or as a side dish.

Teff

“Teff contains all the essential amino acids, making it a good source of protein,” Nelson says. “It is high in lysine, an amino acid often lacking in other grains.”

It also provides 123 mg per cup (nearly the same as a half cup of cooked spinach), and is high in resistant starch, which can benefit blood sugar management, weight control, gut and colon health.

Teff can be cooked like porridge with a 3:1 liquid-to-grain ratio or used as a flour substitute in baking, Nelson says. It can also be added to soups, stews, or used as a hot cereal.

Millet

Millet is high in fiber, micronutrients including calcium, iron, zinc and phosphorus, and vitamins thiamine, niacin and riboflavin, explains Nelson.

Cook millet with a 2.5:1 water-to-millet ratio and toast it in a dry pan before cooking to enhance its nutty flavor, she says. You can use it as a base for grain bowls, in pilafs or as a breakfast porridge.

Oats (rolled and steel cut)

Oats are popular for their satiating effect, higher level of protein and healthy fats, says Nelson. They contain soluble fiber which can help lower bad cholesterol and control blood pressure, may offer anti-inflammation and anti-itching properties, contain at least 50 percent of the recommended value of manganese

To cook rolled oats, use a 2:1 water-to-oats ratio. Steel-cut oats are a quarter cup of oats to one and a half cups of water and take longer to cook than rolled oats, she notes. Oats are great for hot cereal and overnight oats recipes. Steel-cut oats are ideal as hot cereal and can be used to make risotto.

Rye

Rye helps lower cholesterol, improves blood glucose control and insulin sensitivity, reduces inflammation and is high in fiber, offer Dr. Vayali.

Buckwheat

Buckwheat is technically not a wheat, but a seed of a leafy green, Dr. Vayali explains. Therefore, it’s gluten-free. It also may improve heart health and lower blood pressure, contains resistant starch and is high in minerals like manganese, copper and magnesium.

Barley

Barley is high in fiber, particularly beta-glucan, says Dr. Vayali. It supports blood glucose control, promotes gut health and is rich in vitamins and minerals, she adds.

“For all these grains, soaking before cooking can help reduce cooking time and may improve nutrient absorption,” offers Dr. Vayali. “Steaming or boiling will provide more benefits over ultra processing or refining. The grain flours will still be low carb and great to use for baking or pasta, but the benefits primarily come from consuming the grain berries or groats.”

Keep reading for more ways to fit carbs into a healthy diet!

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .