Grains On Keto: What's Allowed?

Grains are typically off the menu on the keto diet, which is characterised by low-carb and high-fat intake. However, some grains are lower in carbs and can be enjoyed in moderation. The key is to opt for whole, unprocessed grains that are high in fibre, which reduces the number of net carbs – the carbs your body actually absorbs. So, which grains can you eat on keto, and which are best avoided?

Grains are allowed on keto, but only certain types

Grains are often off-limits on keto and low-carb diets. However, some grains are allowed on keto, provided you stick to certain types and keep your portions in check.

When it comes to keto, you'll want to opt for unprocessed, unrefined, and low-carb whole grains. Good options include:

• Popcorn
• Bulgur
• Wild rice
• Quinoa
• Couscous
• Millet
• Rye
• Oats

The number of carbs in these grains can vary depending on the type and serving size. Here's a breakdown of the net carbs (the carbs your body actually absorbs) per serving for some of these keto-friendly grains:

• Popcorn: 3.9-6.5 grams of net carbs per cup
• Oats: 13.4-21 grams of net carbs per cup
• Bulgur: 25.5-25.7 grams of net carbs per cup
• Wild rice: 31.9-32 grams of net carbs per cup
• Quinoa: 34-34.2 grams of net carbs per cup
• Couscous: 34.2-34.5 grams of net carbs per cup
• Millet: 39 grams of net carbs per cup
• Rye: 13.6 grams of net carbs per slice of rye bread

Tips for including grains in your keto diet:

If you want to include grains in your keto diet, here are some tips:

• Keep your portions in check. Even with keto-friendly grains, you'll need to watch your portions to stay within your daily carb limit.
• Choose unprocessed and unrefined grains. These are typically lower in carbs and higher in fibre, which is beneficial for a keto diet.
• Consider cyclical keto. This involves having high-carb days and low-carb days. For example, you could make your workout days high-carb days and your recovery days low-carb days.
• Be mindful of your serving size. Measuring your portions is crucial to staying within your daily carb limit. Weighing your grains before cooking is the most accurate way to track them.
• Choose whole grains. Whole grains are typically richer in fibre and nutrients and lower in net carbs than their processed counterparts.

Low-carb grains include popcorn, oats, quinoa, and more

While grains are typically off-limits on keto and low-carb diets, some grains are lower in carbs and can be enjoyed in moderation. The key is to opt for whole, less-processed grains with a higher fibre content and to practice portion control.

Popcorn is a whole grain that is surprisingly low in carbs. A cup of popped popcorn contains only 5-6.5 grams of net carbs. It is also low in calories and high in B vitamins, iron, magnesium, and phosphorus. However, it's important to choose air-popped popcorn without added sugars or artificial ingredients.

Oats are another nutritious whole grain that can be included in a keto or low-carb diet. A cup of cooked oats has 13.4-21 grams of net carbs and is an excellent source of beta-glucans, which have heart health benefits. Oats also provide essential micronutrients like magnesium, phosphorus, and thiamine. Steel-cut or rolled oats are the best options, as they retain more natural fibre than instant oats.

Quinoa, a pseudo-cereal, is also relatively low in carbs, with 17-34.2 grams of net carbs per cooked cup. It is one of the few plant-based complete protein sources, containing all nine essential amino acids. Quinoa is also rich in antioxidants, polyphenols, and micronutrients like manganese, magnesium, phosphorus, copper, and folate.

Other low-carb grains include bulgur, wild rice, couscous, rye, and millet. These grains have a range of 13-39 grams of net carbs per cooked cup and offer various nutritional benefits. However, it is important to note that even these low-carb grains may need to be limited on very low-carb or ketogenic diets.

When incorporating grains into a keto or low-carb diet, it is crucial to monitor your portions and track your net carb intake. Additionally, choosing unprocessed, whole grains and avoiding refined grains will help maximise the nutritional benefits while minimising the impact on your blood sugar levels.

Refined grains are often high in carbs and low in fibre

Refined grains are often highly processed, which removes the bran and germ, leaving only the endosperm. This makes the grain cook faster and gives it a softer texture. However, it also strips away many of the grain's nutrients, including vitamins, minerals, protein, and fibre. As a result, refined grains are usually high in carbs and low in fibre.

For example, instant oats are pre-cooked, dried, and then rolled and pressed to be thinner than rolled oats. While this makes them cook faster, it also removes some fibre, leading to a higher net carb count. Similarly, flavoured popcorn often contains unhealthy additives, such as sugary syrups, high levels of sodium, and trans fats.

When grains are refined, some of the vitamins lost during processing may be added back to the food. However, these refined grain products are still typically lower in fibre and higher in net carbs than whole grains.

Simple carbohydrates, which are quickly absorbed into the bloodstream, are found in refined grains and foods like white rice and white flour. They can cause a rapid spike in blood sugar and insulin levels, which is not ideal for maintaining ketosis.

Therefore, it is generally recommended to choose whole, less-processed grains that are higher in fibre and lower in net carbs.

Whole grains are a good source of fibre and nutrients

Whole grains are a great source of fibre and nutrients. They are the seeds of grass-like plants called cereals, and some of the most common varieties are corn, rice, and wheat. Whole-grain kernels have three parts: the bran, the endosperm, and the germ. The bran is the hard, outer shell and contains fibre, minerals, and antioxidants. The endosperm, or middle layer, is mostly made up of carbs. The germ, or inner layer, has vitamins, minerals, protein, and plant compounds.

Grains can be rolled, crushed, or cracked, but as long as these three parts are present in their original proportion, they are considered whole grains. Refined grains, on the other hand, have had the germ and bran removed, leaving only the endosperm. While enriched refined grains have some vitamins and minerals added back, they are still not as healthy or nutritious as whole grains.

Whole grains deliver many important nutrients, including fibre, vitamins, minerals, protein, and other healthy plant compounds. The bran provides most of the fibre in whole grains. Whole grains are particularly high in B vitamins, including niacin, thiamine, and folate. They also contain a good amount of minerals, such as zinc, iron, magnesium, and manganese. Whole grains also contain several grams of protein per serving. Many compounds in whole grains act as antioxidants, including phytic acid, lignans, ferulic acid, and sulfur compounds.

The exact amounts of these nutrients depend on the type of grain. For example, a serving of dry oats contains manganese, phosphorous, thiamine, magnesium, copper, zinc, and iron. Oats are also a good source of beta-glucan, a type of fibre that has been shown to reduce levels of LDL (bad) cholesterol.

Other whole grains, such as bulgur, millet, and quinoa, are also high in fibre and various vitamins and minerals. Wild rice, while not technically a rice, is another whole grain that is rich in nutrients.

Keto-friendly grains can be seasoned and cooked in various ways

While grains are often off-limits on keto and low-carb diets, some keto-friendly grains can be incorporated into your meals. These include bulgur, wild rice, quinoa, couscous, buckwheat, millet, oats, corn, and rye.

Bulgur

Bulgur is a whole grain derived from cracked wheat berries, commonly used in Middle Eastern dishes like tabbouleh. It has a nutty flavor and chewy texture. To prepare bulgur, soak it in boiling water until tender, then drain and mix with fresh parsley, tomatoes, lemon juice, olive oil, and salt for a refreshing tabbouleh salad.

Wild Rice

Wild rice is a type of grass seed from North America, richer in nutrients than white rice. It has a nutty flavor and chewy texture. To cook wild rice, use a 1:3 ratio of rice to water, and simmer for about 45-50 minutes.

Quinoa

Quinoa is a seed, often grouped with grains, that contains all nine essential amino acids. It is versatile and can be used in sweet or savory dishes. For a sweet dish, try quinoa as a breakfast cereal with almond milk, berries, and honey. For savory options, rinse and cook quinoa in water or broth using a 1:2 ratio for about 15 minutes. Quinoa works well in salads, stir-fries, or as a base for veggie bowls.

Couscous

Couscous is a staple in North African cuisine and is relatively low in carbs. It has a delicate, slightly nutty flavor and fluffy texture. Toss cooked couscous with olive oil, lemon juice, diced veggies, and herbs for a healthy salad. Couscous can also be used as an alternative to rice or quinoa in various dishes.

Buckwheat

Buckwheat is a seed, often used in Japanese soba noodles, that is high in protein and gluten-free. It has a nutty flavor and can be cooked in various dishes like salads, stews, or as a stand-alone side. Buckwheat can also be ground into flour for use in pancakes, bread, and pastries.

Millet

Millet is a small but nutritious grain, often overlooked. It has a light, slightly nutty flavor and fluffy texture. Millet can be used as a side dish, similar to rice or quinoa, or in salads, stir-fries, or grain bowls.

Oats

Oats are a versatile breakfast option enjoyed worldwide. They are rich in beta-glucans, which offer heart health benefits. Oats can be used in baked goods like bread and cookies, as well as savory dishes like oatmeal risotto or savory oat pancakes. When choosing oats, opt for steel-cut or rolled varieties over instant oats for better nutritional value.

Corn

Corn is a grain that is often considered a vegetable. While you can't eat a whole ear of corn on keto, you can incorporate small amounts into your meals. Use cornmeal to make cornbread and corn tortillas, substituting most of the corn with almond flour but keeping some for flavor and texture.

Rye

Rye is a close relative of wheat, commonly used in rye bread. It can be incorporated into meals in small amounts to enhance flavor and texture. Rye flour can be combined with almond or coconut flour to create keto-friendly baked goods.

When preparing these keto-friendly grains, remember to practice portion control and balance your grain intake with other nutritious foods like nuts and vegetables. Additionally, opt for whole, less-processed grains whenever possible to maximize their nutritional benefits.

Frequently asked questions