The 10 best grains with low carbohydrates

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Most people who follow a low carbohydrate diet are moving away from cereals. But if you have the opportunity to add here and there, it makes sense to know who gives you the least carbohydrate per cup.

We ranked these based on the number of grams of total carbohydrate per cup. Since some low carb dieters count "net" carbs – the number of grams of carbohydrates minus the number of grams of fiber in foods – we also list net carbs for each. Do not forget that the number of net carbs will always be lower in less refined foods because the refining process usually eliminates fiber.

Low carb grains, graded

  1. Oatmeal: 21 g carbohydrates (18 g net)
  2. Wild rice: 35 g of carbohydrates (32 g net)
  3. Couscous: 36 g of carbohydrates (34 g net)
  4. Bulgur: 34 g of carbohydrates (26 g net)
  5. Quinoa: 39 g of carbohydrates (34 g net)
  6. Millet: 41 g of carbohydrates (39 g net)
  7. Barley: 44 g of carbohydrates (38 g net)
  8. Brown medium grain rice: 46 g carbohydrates (net weight: 42 g) *
  9. Teff: 50 g of carbohydrates (43 g net)
  10. Long grain brown rice: 52 g carbohydrates (49 g net)

      11. * Compare this to medium grain white rice. The refined white matter not only weighs higher, with 53 grams of total carbohydrates, but has so little fiber that net carbohydrates end up being about 52.4 grams.

      If they still have more carbohydrates than you want

      Do not forget the artificial grains.

      Cauliflower rice appears on menus and in cases of freezing for a good reason. Some people think it's a perfect substitute for rice. And a cup of florets, before you "rice" them, contains only 5 g of carbohydrates (2 net).

      Zucchini noodles can replace regular pasta very well. A cup of zucchini before it is spiraled or otherwise "noodled" contains about 5 g of carbohydrates (3 g net). Do not forget that other vegetarian noodles tend to contain a little more carbohydrates: butternut squash contains about 21 g of carbohydrate per cup (14 g net) before being turned into noodles; carrots give 11 g of carbohydrates per cup (6 g net).

      If you still want rice, there is a way to reduce carbohydrates.

      May be. Scientists have reported this in an article at a conference, so it's not peer reviewed. But food scientists say that makes sense because of how starches work.

      • Add a teaspoon of coconut oil to a saucepan of boiling water.
      • Add ½ cup of rice, cook for 40 minutes.
      • Refrigerate 12 hours before eating.

        This could potentially reduce the carbohydrate content of a cup of rice by 6 or 7 grams. Note "potentially". The study was conducted on a type of rice in Sri Lanka, so it is not a given. But if you prepare your rice on Sunday and eat it on Monday or after, you may get a little lower carb bonus.

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