Purebun.com – There are several recommendations for low-carb grains that are suitable for consumption by people who are on a diet. Although low in carbohydrates, this type of grain still contains other nutrients that are beneficial for the health of the body.
Grains are a source of carbohydrates, nutrients that are useful for providing energy for the body to be active. Although beneficial, excessive consumption of carbohydrates can cause weight gain and increase the risk of health problems, such as obesity and diabetes.
Therefore, to lose or control weight, some people choose to eat foods low in carbohydrates and calories.
Choice of Low Carb Grains
Grains are often a dietary taboo for people who are on a diet program, especially a carbohydrate diet. In fact, there are many types of low-carbohydrate and high-fiber grains that can actually support a successful diet.
Here are recommendations for low-carb grains that you can choose:
1. Brown rice
Brown rice is certainly no stranger to the people of Indonesia. This popular low-carb grain for the diet contains only about 24 grams of carbohydrates per 100 grams.
In addition, brown rice is rich in antioxidants, such as polyphenols, anthocyanins, and flavonoids, fiber, as well as various vitamins and minerals needed by the body.
Not only good for supporting the success of the diet, consumption of brown rice can also reduce the risk of various diseases, such as diabetes, stroke, and heart disease.
Oats are a popular type of grain for weight control. In one cup (35 grams) of cooked oats, there are approximately 110 calories, 8 grams of fiber, and 21 grams of carbohydrates. Types of oats that are low in carbohydrates are rolled oats, not instant oats which actually have high carbohydrate levels.
Oats are rich in beta-glucan, a type of fiber known to reduce levels of bad cholesterol (LDL), thereby lowering the risk of heart disease. These low-carb grains are also good for consumption to control blood sugar levels and promote healthy digestion.
In 1 cup (150 grams) of quinoa, only 34 grams of carbohydrates are stored. Quinoa also contains 9 essential amino acids that function for the formation of muscle tissue, bones, skin, and blood in the body.
In addition, quinoa is a source of fiber and polyphenol antioxidants. These nutrients can help improve digestion, reduce inflammation, and reduce the risk of various chronic diseases, such as diabetes and hypertension.
Corn is one type of grain that is low in carbohydrates and calories. In 100 grams of corn, there are only 95 calories and about 20 grams of carbohydrates. In addition, corn is rich in fiber, antioxidants, B vitamins, magnesium, folate, and phosphorus.
These healthy grains can be processed into a variety of dishes, ranging from corn on the cob, roasted corn, to popcorn. To be healthier, you are recommended to eat corn or popcorn without added butter and salt. This is because these two ingredients can increase cholesterol and blood pressure so they are not good for your health.
Barley or barley is a type of grain that is rich in fiber and low in carbohydrates. In one cup or about 150 grams of cooked barley, there are about 6 grams of fiber and 38 grams of carbohydrates.
Not only that, these seeds are also a source of antioxidants and fiber, and contain a variety of other nutrients, such as protein, B vitamins, folate, phosphorus, potassium, zinc, and copper.
Thanks to its diverse nutritional content, barley is good for consumption to lower cholesterol levels, improve digestion, and control blood pressure and blood sugar.
Bulgur or also known as ala is a type of whole grain made from wheat. Bulgur has long been known by the people of the Middle East and the Mediterranean as a food ingredient that is beneficial for health.
These grains are low in carbohydrates. In 150 grams of cooked bulgur, there are only 22 grams of carbohydrates. In addition, bulgur is rich in protein, fiber, B vitamins, manganese, iron, magnesium, phosphorus and selenium.
7. Flax seeds
Flax seeds or flax seeds are low in carbohydrates, but rich in fiber and a variety of nutrients. In 1 cup or about 150 grams of flax seed, it contains 45 grams of carbohydrates and 40 grams of fiber. Not only that, these seeds are also a source of omega-3 fatty acids, phosphorus, magnesium, and potassium.
Thanks to these nutrients, regular consumption of flax seed can nourish the digestive tract, lower cholesterol levels, maintain ideal body weight, and control blood sugar levels and blood pressure.
8. Chia seeds
Another type of grain that is low in carbohydrates is chia seeds. Carbohydrates in 100 grams of chia seeds are only 42 grams. Foods known as superfoods also store protein, omega-3 fatty acids, and various vitamins and minerals.
Chia seeds are the right choice for those of you who want to maintain an ideal body weight. In addition, these seeds are good for preventing and overcoming constipation and controlling blood sugar levels.
Well, those are some types of low-carb grains that can be an option for a healthy diet menu. In addition to consuming the types of grains above, you are also advised to continue to consume other healthy foods so that your nutritional needs are fulfilled.
Don’t forget to exercise regularly, get enough rest, manage stress well, and limit drinking and smoking to keep your health intact.
If you are confused about which type of grain is suitable for your health condition, especially if you have certain food allergies or gluten intolerance, you should first consult with your doctor.