IF YOU’RE ON a low-carb diet like Keto, odds are you do your best to stray away from grains. While highly nutritious, they can be high in carbohydrates.
That doesn’t mean you need to completely nix them out of your meal planning equation, though. There are a handful of grains that are low on carbs, high on fiber, and can fit well into your low-carb plan.
We’ve ranked these according to which have the fewest grams of total carbs per cup. Since some low-carb dieters count “net” carbs—the number of grams of carbs minus the number of grams of fiber in foods—we also list the net carbs for each. Keep in mind that the number of net carbs will always be lower in less-refined foods, since the refining process generally takes the fiber out.
The Top 10 Low-Carb Grains, Ranked
- Oatmeal: 21 g carbs (18 g net)
- Wild rice: 35 g carbs (32 g net)
- Bulgur: 34 g carbs (26 g net)
- Couscous: 36 g carbs (34 g net)
- Quinoa: 39 g carbs (34 g net)
- Millet: 41 g carbs (39 g net)
- Barley: 44 g carbs (38 g net)
- Brown rice, medium grain: 46 g carbs (42 g net)
- Teff: 50 g carbs (43 g net)
- Brown rice, long grain: 52 g carbs (49 g net)
Want lower carb options? Look towards veggies.
Don’t forget about faux grains.
Cauliflower rice is popping up on menus and in freezer cases for a good reason. Some people think it’s a perfect substitute for actual rice. And a cup of florets, before you “rice” them, has just 5 g carbs (2 net). It’s easy to make, too: steam up a few heads before chopping into tiny, rice-sized pieces. Or, buy some of the frozen, microwavable kind for less dishes.
Zucchini noodles can stand in for regular pasta just fine. A cup of zucchini before it’s spiralized or otherwise “noodled” contains about 5 g carbs (3 g net). Just keep in mind that other veggie noodles tend to be a little higher in carbs: Butternut squash itself has about 21 g carbs per cup (14 g net) before being turned into noodles; carrots deliver 11 g carbs per cup (6 g net).
Spaghetti squash can also make a good veggie substitute. A cup of it has just 7 g of carbs (5.5 g net). It’s easy to make in bulk, by roasting an entire squash and separating the fibers with a fork for the more noodle-like effect. Toss on your favorite sauce and cheese for low-carb Italian fare.
If you still want rice, there might be a way to lower the carbs.
Maybe. Scientists reported this in a paper at a conference, so it’s not peer reviewed. But food scientists say it makes sense based on the way starches work.
- Add a teaspoon of coconut oil to a pot of boiling water.
- Add ½ cup rice, cook for 40 minutes.
- Refrigerate for 12 hours before eating.
This could potentially drop the carb content of a cup of rice by 6 or 7 grams. Note “potentially.” The study was done on one type of rice in Sri Lanka, so it’s not a given. But if you prep your rice on Sunday and eat it on Monday or after, you might be getting a little lower-carb bonus.
Marty Munson, currently the health director of Men’s Health, has been a health editor at properties including Marie Claire, Prevention, Shape and RealAge. She’s also certified as a swim and triathlon coach.
