Brenda Khan
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. To stay in ketosis, the metabolic state where the body burns fat instead of glucose for fuel, individuals must consume a restricted number of net carbohydrates per day. This has led to the misconception that the keto diet is about avoiding grains, but this is not entirely true. While some grains are high in carbohydrates and should be avoided, there are several low-carb grains that can be incorporated into a keto diet, such as bulgur, wild rice, and quinoa. The key is to focus on unprocessed, unrefined, and whole grains that are higher in fiber and lower in net carbs.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Should be low, ideally 20-50 grams of net carbohydrates per day |
| Macronutrients | Should be considered to understand the impact on ketosis |
| Dietary fiber | Important to consume, as it reduces net carbohydrates |
| Whole grains | Recommended over refined grains, as they are lower in carbs and higher in fiber |
| Grain-free alternatives | Cauliflower rice, zucchini noodles, and bread products made from almond or coconut flour |
| Low-carb grains | Wild rice, popcorn, bulgur, quinoa, oatmeal, millet, and brown rice |
| Keto-friendly foods | Nuts, seeds, avocado, meat, and pure fats like oil |
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What You'll Learn
Low-carb grains like bulgur, wild rice, and quinoa
There are differing opinions on whether grains are suitable for a ketogenic diet. Some keto professionals advocate avoiding grains altogether, while others suggest that certain low-carb grains can be consumed in moderation. The key factor is the net carb count, which is calculated by subtracting the grams of fibre from the total grams of carbohydrates.
Now, let's discuss low-carb grains like bulgur, wild rice, and quinoa:
Bulgur wheat is a cereal grain made from cracked wheat berries. It is commonly used in dishes like tabbouleh and porridge. Bulgur is a good source of manganese, iron, magnesium, and B vitamins. A cup of cooked bulgur (182 grams) contains 26 grams of net carbs. It is also versatile and easy to prepare.
Wild rice is derived from grasses in the Zizania genus of plants. It has a lower carb content compared to other types of rice, with 32 grams of net carbs per cooked cup (164 grams). Wild rice also provides antioxidants, zinc, vitamin B6, and folate.
Quinoa, while not a true cereal grain, is often considered a nutritional powerhouse. It is gluten-free and packed with manganese, copper, and other vitamins and minerals. Quinoa also has a high protein content compared to other whole grains. However, it is not a low-carb food, with 34-39 grams of carbohydrates per cooked cup (185-250 grams).
When deciding whether to include these grains in a keto diet, it is essential to consider your individual goals and tolerance for carbohydrates. Some people on a therapeutic ketogenic diet may choose to avoid all grains, while others may opt for small portions of low-carb grains. It is also worth noting that the net carb count is more significant than the total carb grams, as fibre does not affect blood sugar levels.
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Whole grains vs. refined grains
Grains are a staple food in many diets around the world. However, they are often highly processed and contain high levels of carbohydrates, which can be unsuitable for a ketogenic diet.
Whole grains
Whole grains are made from the entire grain kernel, including the bran coating, the nutrient-rich germ portion, and the endosperm. They are considered a good source of dietary fibre and micronutrients, such as copper, magnesium, phosphorus, manganese, and vitamins E, B6, and folate. They also contain plant-based proteins and amino acids. Examples of whole grains include wild rice, popcorn, and bulgur.
Refined grains
Refined grains, on the other hand, have been processed to remove the bran and germ, leaving only the endosperm. This process increases the glycemic index, leading to rapid spikes in blood sugar and insulin levels. Refined grains are often highly processed and stripped of beneficial nutrients such as fibre, vitamins, and minerals. Examples of refined grains include white flour, white bread, and breakfast cereals.
There is ongoing debate about the relative benefits of whole grains versus refined grains. Some sources claim that whole grains are superior to refined grains in terms of health outcomes and recommend limiting or even eliminating refined grains from the diet. Research-based dietary guidelines suggest that consumers "make half their grains whole". However, others argue that modest intake of refined grains is not consistently associated with disease risk and that the negative perception of refined grains may be exaggerated.
When it comes to the keto diet specifically, some professionals advise against consuming grains altogether due to their high carbohydrate content, which can inhibit ketosis. However, others suggest that it depends on the individual, the type of grain, and the frequency of consumption. Those on a standard ketogenic diet may be able to include small amounts of lower-carb, less-processed whole grains, such as wild rice, popcorn, and bulgur, while those on a more restrictive therapeutic ketogenic diet may choose to avoid all grains. Ultimately, it is important to assess the net carb count of grains and choose unprocessed, lower-carb options to stay within the carbohydrate limits of the keto diet.
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Calculating net carbs
The keto diet involves restricting carb intake and replacing it with fats. This causes the body to burn fat instead of carbs for energy, forcing the body to produce ketones, which is called ketosis. The ketogenic dietary plan typically reduces net carbohydrate intake to roughly 50 g a day. However, the number of carbs a person can consume and stay in ketosis may vary between individuals.
Grains are naturally extremely high in carbs, with a half-cup serving containing roughly 30 grams of carbs. Wheat, barley, and rye also contain gluten, to which many people are sensitive. For these reasons, grains are often off-limits on keto and low-carb diets.
However, some keto professionals believe that certain grains can be consumed in smaller amounts while remaining in ketosis, especially if an individual is fat-adapted. Fat adaptation means the body is equipped to handle digesting fat instead of carbs and can smoothly switch between the two. To determine whether grains can be included in the diet, one must assess the net carb count of low-carb grains instead of the total grams of carbs.
Net carbs are the carbs your body actually absorbs. To calculate net carbs, subtract the grams of fiber and sugar alcohols from the total grams of carbs. This can be done using a keto net carb calculator or by looking at the nutritional label. Sugar and sugar alcohols are not the same—the latter is not digested in the same way as regular sugar and is listed separately on the nutrition label.
Some grains are lower in carbs and higher in fiber, making them more suitable for keto. These include unprocessed, unrefined, and lower-carb whole grains like wild rice, popcorn, and bulgur. Quinoa is also permitted on keto, though it is technically a seed. Corn is also a relatively low-carb choice, especially when eaten as corn tortillas instead of wheat flour tortillas.
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The role of fiber
Grains are typically high in carbohydrates, which are restricted on a keto diet. However, some keto-friendly grains are lower in carbs and higher in fibre, which is beneficial for digestive health.
Fibre is a crucial component of a healthy diet, including keto. It plays a vital role in digestive health by keeping your system regular and healthy. Fibre passes through your digestive system without being broken down, softening and adding bulk to your stools. This is particularly important on keto, as constipation is a common side effect due to reduced fibre intake.
Most Americans don't get enough fibre in their diets, and this is even more likely on keto, where many fibre sources like whole grains, fruits, and legumes are restricted. Therefore, choosing grains with a good fibre content is essential.
When selecting keto-friendly grains, opt for unprocessed, unrefined, and whole grains, as these tend to be lower in carbs and higher in fibre. Examples include wild rice, popcorn, bulgur, quinoa, and buckwheat. These grains can be enjoyed in moderation while staying within keto guidelines.
Additionally, you can boost your fibre intake on keto by including high-fibre vegetables like collards and cauliflower. Nuts and seeds, such as chia seeds, pecans, and almonds, are also excellent sources of fibre and healthy fats.
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Grain-free alternatives
Grains are naturally high in carbs, which makes them unsuitable for a keto diet. However, some grains are lower in carbs and can be consumed in moderate amounts while still keeping your body in ketosis. For instance, popcorn is a grain that can be easily incorporated into a keto diet. Just make sure to avoid toppings with added sugar, such as caramel or chocolate.
If you're looking for grain-free alternatives, there are plenty of options to choose from:
- Vegetable substitutes: Cauliflower rice and zucchini noodles are great alternatives to grain-based products. They are low in carbs and can be used in a variety of dishes.
- Bread alternatives: There are several grain-free bread options available, such as Base Culture Bread and Carbonaut Bread. These breads are made with alternative flours like almond flour and coconut flour, and are low in carbs and calories. Siete Grain Free Wraps are another option, made with healthy oils that are not full of inflammatory PUFA's.
- Snacks: Brad's Keto Crisps and Brad's Veggie Flats are excellent low-carb alternatives to grain-based snacks. Cheese Whisps are another option, made from 100% cheese, providing a crunchy, high-protein snack.
- Breakfast cereals: Catalina Crunch is a gluten and grain-free breakfast cereal that is high in fiber and protein. It comes in a variety of flavors and can be found in most local stores.
- Granola: There are keto-friendly granolas available that are made with alternative proteins and seeds, resulting in a lower-calorie option compared to traditional granola.
- Cyclical Keto: This advanced type of keto diet involves alternating between high-carb and low-carb days. It is often practiced by athletes, with heavy workout days being high-carb days and recovery days being low-carb days.
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Frequently asked questions
Yes, some grains are keto-friendly, but it depends on the individual and their level of fat adaptation. People who are more fat-adapted may be able to remain in ketosis while consuming some grains. Generally, grains that are less processed and refined have lower carb content. Keto-friendly grains include wild rice, popcorn, bulgur, oatmeal, quinoa, and whole wheat bread.
To determine if a grain is keto-friendly, you need to consider its net carb count. Calculate the net carbs by subtracting the grams of fiber from the total grams of carbs. Individuals on a keto diet should consume around 20-50 grams of net carbs per day to maintain ketosis.
There are several grain-free alternatives that are low in carbs, such as cauliflower rice, zucchini noodles, and grain-free bread products made from almond or coconut flour.
