In many low-carb diets, grains are often completely prohibited.

However, there are several grains that are rich in fiber and you can eat them in moderation as part of a healthy, carb-controlled diet.

This is because foods high in fiber contain fewer net carbs, which is the amount of carbohydrates absorbed by the body. You can calculate the net grams of carbohydrates by subtracting the grams of fiber from the total grams of carbohydrates.

Here are some of the top low-carb grains, as well as some you may want to limit on a low-carb diet.

1. Oats

Oats are highly nutritious and are a great source of many important nutrients, including fiber.

In fact, one cup (33 grams) of cooked oats contains over 8 grams of dietary fiber and only 21 grams of carbohydrates.

Oats are also rich in beta-glucan. This is a type of fiber that research shows can lower levels of LDL (bad) cholesterol. High levels of LDL cholesterol are a risk factor for heart disease.

In addition, oats are a great source of other trace minerals, including manganese, phosphorus, magnesium and thiamine.

Be sure to choose steel-cut or rolled oats rather than highly processed varieties, such as instant oats, for the most effective nutrition.

Summary

One cup (33 grams) of cooked oats contains 21 grams of carbohydrates. Oats are also rich in beta-glucan, a type of fiber that can help lower LDL (bad) cholesterol levels.

2. Quinoa

While quinoa is technically a pseudograin, it is often made and enjoyed in its grain form.

Quinoa is rich in beneficial antioxidants and polyphenols, which help reduce inflammation and prevent chronic disease.

It's also relatively low in carbs, with only 34 grams of carbs per cup (185 grams) of cooked quinoa.

Quinoa is also one of the few plant-based sources of complete protein, meaning it contains all 9 essential amino acids the body needs to get from food sources.

In addition, quinoa is rich in other key nutrients, including manganese, magnesium, phosphorus, copper and folate.

Quinoa contains 34 grams of net carbs per cup (185 grams). It is also rich in antioxidants and contains all nine essential amino acids the body needs.

3. Bulgur

Bullet is a grain made from crushed wheat berries.

You can use it in a variety of dishes, including tabbouleh, porridge, and pilaf.

Not only is dried meat easy to make, it’s also rich in nutrients.

In particular, it is rich in manganese, iron, magnesium and vitamin B.

In addition, one cup (182 grams) of cooked bulgur contains only 25.5 grams of carbohydrates, making it one of the lowest carbohydrates among whole grains.

One cup (182 grams) of cooked bulgur contains 25.5 grams of carbohydrates. Ground gurn is also versatile, easy to make, and rich in manganese, iron, magnesium, and B vitamins.

4. Millet

Millet is an ancient grain grown all over the world.

Like other whole grains, millet is rich in antioxidants and polyphenols, which may help prevent chronic diseases like type 2 diabetes.

Millet is rich in fiber and relatively low in carbohydrates, making it an excellent choice for a healthy low-carb diet.

In fact, one cup (174 grams) of cooked millet contains more than 2 grams of fiber and 39 grams of net carbs.

Millet is also rich in many other vitamins and minerals, including phosphorus, calcium, magnesium and folic acid.

Each cup of cooked millet contains 39 grams of carbohydrates (174 grams). It is also rich in phosphorus, calcium, magnesium and folate.

5. Couscous

Couscous is a processed grain product usually made from wheat flour or durum wheat.

Couscous, a staple in many Middle Eastern and Moroccan dishes, is relatively low in carbohydrates, with about 34.5 grams of carbohydrates per cup (157 grams) of cooked couscous.

Couscous is also rich in selenium, a trace mineral that plays a vital role in heart health, thyroid function, immune health, and more.

Including couscous in your diet can also increase your intake of several other important micronutrients, including pantothenic acid, manganese, copper, and thiamine.

Couscous is a grain product that contains 34.5 grams of carbohydrates per cup of cooked couscous (157 grams). In addition to providing a rich source of selenium, couscous is rich in pantothenic acid, manganese, copper, and thiamine.

6. Wild rice

Wild rice is a grain extracted from the grass of the genus Zizania.

Compared to other types of rice, wild rice is significantly lower in carbohydrates, with a net carbohydrate content of 32 grams per cup (164 grams) of cooked wild rice.

In addition, wild rice is rich in health-promoting antioxidants.

Interestingly, one study showed that phenolic compounds found in wild rice have 10 times the antioxidant activity of white rice.

What’s more, wild rice is a great source of several other nutrients, including zinc, vitamin B6, and folate.

Wild rice is lower in carbohydrates than other types of rice, with 32 grams of carbohydrates per cup of cooked rice (164 grams). It is also rich in antioxidants, zinc, vitamin B6 and folate.

7. Spelled

Sometimes called husk or dinkel wheat, spelt is an ancient whole grain with some health benefits.

Studies show that eating more whole grains, such as spelled, may lower your risk of heart disease, type 2 diabetes and some cancers.

Although spelt contains mostly carbohydrates, each serving contains a good amount of fiber.

For example, a 1-cup (194-gram) serving of cooked food contains 7.5 grams of fiber and 44 grams of carbohydrates.

Scrabble is also rich in niacin, magnesium, zinc and manganese.

One cup (194 grams) of cooked eggs contains 44 grams of carbohydrates and 7.5 grams of fiber. Rich in niacin, magnesium, zinc and manganese in every serving.

8. Popcorn

Most people think of popcorn as just a snack, but it is actually whole grain.

It is also one of the lowest carbohydrate cereals, with 6.5 grams of carbohydrates per cup (14 grams).

In addition, popcorn is low in calories and high in B vitamins, iron, magnesium and phosphorus.

However, whenever possible, always choose popcorn to maximize the nutritional value of this healthy grain.

That's because many off-the-shelf varieties are loaded with unhealthy fats, added sugars and artificial flavors, which can negate any potential health benefits.

Popcorn contains 6.5 grams of carbohydrates per cup (14 grams). Popcorn is also low in calories and high in B vitamins, iron, magnesium, and phosphorus.

9. Barley

Barley is a nutrient-dense grain known for its nutty flavor and unique, chewy texture.

Barley is also high in fiber, with 6.5 grams and 41.5 grams of carbohydrates per cup (170 grams) of cooked barley.

In addition, cooked barley is rich in selenium, magnesium, manganese, zinc and copper.

However, be sure to choose hulled barley over pearled barley whenever possible, as hulled barley is less processed and is considered a whole grain.

Barley contains 41.5 grams of carbohydrates per cup (170 grams). In addition to being rich in fiber, barley is a great source of selenium, magnesium, manganese, zinc and copper.

Watch out for high-carbohydrate grains

While many types of grains are suitable for a healthy, low-carb diet, some types contain large amounts of carbohydrates and less fiber. Low.

Refined grains, in particular, are grain products that have been processed to improve their texture and shelf life.

This results in a lower fiber content, which increases the number of net carbs in the final product.

Some carbohydrate-rich grains include:

White bread

Fine pasta

White rice

Biscuits

Breakfast cereals

Pizza dough

Potato chips

Instant oatmeal

Also, remember Live, if you're cutting back on carbs, you may still need to limit many healthy whole grains, depending on how restrictive your diet is.

For example, very low-carb or ketogenic diets typically limit carbohydrate intake to less than 50 grams per day, which can make it challenging to incorporate any grains into your daily carbohydrate allotment.

Refined grains are processed to improve their texture and shelf life. These foods are lower in fiber and higher in carbohydrates than whole grains.

Bottom line

While many low-carb diets do not exclude grains, many varieties can be adapted to a healthy, carbohydrate-controlled diet.

In fact, many types of grains are high in fiber and low in net carbs, which is the amount of carbohydrates that the body actually absorbs.

For best results, be sure to choose whole grain varieties and avoid highly processed or refined grains as much as possible.