It's understandable if you've been on a diet that you're a little perplexed by the plethora of diets that are being discussed today. In recent years, low-carb diets have been popular as part of several health fads.
CARBOHYDRATES: Carbohydrates are essential macronutrients in our diets since they provide the body with energy. Carbohydrates are broken down into glucose, which is taken into circulation and utilized for a variety of bodily processes. However, there are many distinct forms of carbohydrates, and recognizing the differences between these carbs is essential to maintaining a good diet plan.
Processed carbohydrates are poor in fiber and high in empty calories, which increases your chances of acquiring a variety of ailments such as diabetes, obesity, hypertension, and even mood problems. Carbohydrates that are rich in fiber and nutrients, on the other hand, are better for you since they feed your body and protect it against a variety of diseases.
Dietary Guidelines for a Low-Carbohydrate Diet
- The body may benefit from low-carbohydrate diets if the diet is adhered to strictly under the direction of a medical professional and includes a healthy balance of all the macro and micronutrients that the body requires.
- Dietary fads that urge severe limits on certain food categories and nutrients should be avoided. For those who have been recommended to lose weight rapidly in order to better manage certain conditions, switching to a low-carb diet may be the best option. Even on low-carbohydrate diets, it is necessary to eat certain quantities of whole grains for their nutritional value.
Below is a list of the five finest grains low in net carbs:
1. Oats
Oats are one of the most diet-friendly grains available on the market today. Even in a broad sense, including oatmeal in your diet may assist you in better managing your weight and preventing hunger pains. They are suitable for use as a breakfast, lunch, or supper. Approximately 12 grams of carbohydrates are included in a 100-gram serving of oats (as per data from the United States Department of Agriculture). Additionally, oats are high in protein, which is a plus for people following a low-carbohydrate diet.
2. Quinoa
Over the past several years, this grain has witnessed a significant increase in popularity, and for a variety of excellent reasons. Quinoa is one of several gluten-free grains that are high in fiber and particularly high in protein, making it an excellent choice for those who consider themselves to be "health nuts." A 100 gram serving of cooked quinoa has 21 grams of carbohydrates, 2.8 grams of dietary fiber, and 14 grams of protein, according to the USDA (as per USDA data). In addition, it includes significant levels of calcium, iron, magnesium, phosphorus, and potassium, among other nutrients.
3. Wild Rice
Wild rice, also known as Canada rice and Indian rice, is a kind of grain that is not often consumed, but it is highly healthy and, as an additional benefit, has a low carbohydrate content as well. Cooked wild rice includes just 21.34 grams of carbohydrates per 100 grams, and it also offers about 4 grams of protein in the same amount of serving (as per USDA data). They are also low in fat and high in the amino acid lysine, making them a healthy choice.
4. Couscous
Couscous is another popular grain among health-conscious individuals, and it is often used in salads. It is a mainstay in the cuisines of Tunisia, Libya, Algeria, and Morocco, as well as other North African countries. Per cup (173 grams), according to USDA statistics, cooked wheat couscous has 36 grams of carbs but just 6 grams of protein in the same serving size.
5. Bulgur
This whole grain, which is also known as daliya in Hindi and burghul in Arabic, is ideal for people following a low-carbohydrate diet. Several wheat varieties, most notably durum wheat, are used in the preparation of these groats, which are broken and parboiled before use. Cooked bulgur has just 18.58 grams of carbohydrates, 4.5 grams of dietary fiber, and 3.08 grams of protein per serving (as per USDA data). It may be used to create porridge, bread, and even grain salads, and it can be added to a variety of dishes.
A common rule of thumb is that persons following a low-carb diet should choose whole grain alternatives rather than refined or processed grain products entirely. Consult with your nutritionist for assistance in determining which food grain is ideal for you based on your daily carbohydrate restrictions and other factors.
