Eating fewer carbs is extremely beneficial for people who want to lose weight or in general to stay healthy.Here we list down 5 grains which are low in carbohydrates. Processed carbs are low in fiber and contain empty calories which may increase your risks of developing a number of diseases like diabetes , obesity and hypertension. So a low carb diet which has a healthy balance of all macro and micro nutrients and is also high in fiber is extremely important to fuel the body and also protect if from various ailments.
5 grains that are low on carbs but high in fiber:
1-Oats Oats are the most diet friendly grains and can help you to manage weight and fight hunger pangs effectively. Oats are very versatile and can be combined with almost all veggies and can be had for both breakfast , lunch and dinner. It can be made into breads, porridge ,muffins ,granola bars and cookies etc. They are also high in fiber and contain a number of minerals like manganese ,phosphorus, magnesium , copper ,zinc and vitamin. Oats also contain powerful antioxidants which may reduce blood pressure and regulate blood sugar. Oats also contain large quantities of beta-glucan which is a type of soluble fiber. Beta-glucan helps to reduce the bad cholesterol ,control blood sugar level ,gives an increased feeling of fullness and increases the growth of good bacteria in the digestive tract. It also promotes satiety thus helping you to lose weight. Oats is therefore a wonder grain and has unlimited health benefits.
2-Millets There is an old adage which says that even a single stalk of millet can save a dying man. Millet is an indigenous home grown grain which are rich in minerals,vitamins and is gluten free. Millets contain both soluble and insoluble fiber which helps in the growth of gut bacteria thereby digestion. They have a high satiety value keeping the stomach full for a longer period. A powerhouse of nutrients , millet flour is a good alternative to the traditional all purpose flour. There are different types of millets like sama, bajra ,ragi and jowar and so one can choose according to one’s taste and preference.
3-Quinoa Quinoa is one of the most popular foods for weight loss and has immense health benefits. Quinoa is actually a seed but is similar to a grain. It is gluten free and usually grown organically which is loaded with important nutrients. Quinoa is also rich in flavonoids which have an anti- inflammatory antiviral ,anti-cancer and anti-depressant properties. It is extremely high in soluble fiber which increases the feeling of fullness thereby aiding weight loss. Quinoa is also considered a complete protein as it contains all the nine essential amino-acids, so it is an excellent source of protein and has more protein than most grains. Quinoa also has a low glycaemic index so it helps to lower blood sugar levels. Considering the numerous health benefits that quinoa ,has to offer it improves metabolic health. It wonder grain for weight watchers and easily should be incorporated into the diet.
4-Maize Maize is healthy and is a great complex carb that will allow your body to release enough serotonin to help you fall asleep. It is also rich in fiber and a good source of polyphenols which are antioxidants that lead to better blood circulation and digestive health. Another health benefit of maize is its high satiety level. Due to its high fiber content and low calorie count and its low energy density. Maize is considered to be a food that can aid weight loss. It is also rich in B vitamins ,iron, magnesium and phosphorus .
5-Barley Barley is one of the most rich grains of fiber ,manganese and selenium. It also reduces hunger pangs and promotes a feeling of fullness which eventually leads to weight loss. It is also rich in soluble fiber which again leads to satiety and promotes weight loss. Barley helps to improve intestinal health as its fiber helps to move food through the gut easily. Barley also lowers the risk of heart diseases as it contains large quantities of good cholesterol . Whole grain barley also improves insulin production there by regulating blood sugar levels. Barley is easily available and is also cost effective and can be incorporated into soups ,salads, breads etc.
Thus there are a number of grains which can substitute the highly processed multi-purpose flour and also have numerous health benefits and are readily available in the market. They can be incorporated into everyday meals easily and also do not require much fancy cooking. Low carb grains are extremely beneficial for the body and one must make it a way of life for better health.