Madeleine Hull
Grains are typically off-limits on keto diets due to their high carbohydrate content. However, some ancient grains are relatively low in net carbs, which are the number of carbohydrates the body absorbs. These include millet, bulgur, spelt, and popcorn. Ezekiel bread is an ancient grain bread that some people may be able to incorporate in small amounts. Quinoa, a pseudo-grain, is high in protein and micronutrients, but its high net carb content may make it unsuitable for keto dieters. While some low-carb diets allow grains in moderation, the keto diet's strict rules about carbohydrates mean that most grains are generally avoided.
| Characteristics | Values |
|---|---|
| Ancient grains | Einkorn, Spelt, Millet, Ezekiel Bread |
| Modern grains | Wheat, Oats, Rice, Corn |
| Grains to avoid on keto | Wheat, Barley, Rye, Oats, Brown Rice |
| High-carb ancient grains | Spelt |
| Low-carb ancient grains | Popcorn, Millet, Bulgur |
| High-fibre grains | Quinoa, Oats |
| High-protein grains | Quinoa |
| Nutritional deficiencies on keto | B vitamins, vitamin D, calcium, selenium, magnesium, vitamin C |
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What You'll Learn
- Whole grains like millet, quinoa, and popcorn are allowed on keto in moderation
- Ezekiel bread is an ancient grain bread that can be incorporated in small amounts
- Wild rice, popcorn, and bulgur are low-carb grains that can be eaten on keto
- Spelt, an ancient grain, is high in carbs and gluten and should be avoided on keto
- Processed grains like cornmeal, corn flour, and corn syrup are not recommended on keto
Whole grains like millet, quinoa, and popcorn are allowed on keto in moderation
Grains are often completely off-limits on keto and other low-carb diets. This is because they are naturally extremely high in carbs, with very few containing less than 30 grams for a 1/2 cup serving. However, some whole grains like millet, quinoa, and popcorn can be eaten in moderation as part of a keto diet.
Millet is an ancient grain that is cultivated around the world. It is high in antioxidants and polyphenols, which may help prevent chronic conditions like type 2 diabetes. Millet is also a good source of fiber and relatively low in net carbs, with 1 cup (174 grams) of cooked millet providing 39 grams of net carbs and over 2 grams of fiber.
Quinoa is often grouped with grains but is actually a seed from a plant related to spinach and beets. It is high in protein, containing all nine essential amino acids, which is rare for plant foods. Quinoa is also a good source of micronutrients like copper, magnesium, phosphorus, manganese, and vitamins E, B6, and folate. It also has some iron and zinc. A half-cup serving of cooked quinoa contains 17 grams of net carbs, which can easily eat up your carb budget for the day.
Popcorn is a whole grain that is one of the lowest-carb grains available, with around 6 grams of net carbs in a 1-cup serving. It is a tasty and nutritious snack, but it is important to watch your portions as it is easy to eat too much. Plain popcorn is the healthiest option, as toppings like caramel or chocolate can increase the carbs.
It is important to note that while these whole grains can be included in a keto diet in moderation, they may not fit within the strict carb limits of a very low-carb or ketogenic diet. These diets often restrict carb intake to less than 50 grams per day, which can make it challenging to fit grains into your daily allotment. Additionally, some people on keto may be more sensitive to certain types of carbs, so it is important to test your ketone levels to determine how grains affect your body.
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Ezekiel bread is an ancient grain bread that can be incorporated in small amounts
The keto diet is a very low-carbohydrate diet, which means that most grains are off-limits. Grains are tiny seeds cultivated from plants and are considered staple foods in many diets around the world. They are a good source of fibre and nutrients, but they are also extremely high in carbs, with very few containing less than 30 grams per half-cup serving.
Other low-carb grains that can be incorporated into a keto diet include wild rice, popcorn, and bulgur. Wild rice is a whole grain with a higher fibre content, which means it has a lower net carb count. Popcorn is a whole grain that is low in carbs, with around 6 grams of net carbs per cup. It is also a good source of vitamins and minerals, including B vitamins, magnesium, and iron. Bulgur is a cereal grain made from cracked wheat berries and is used in dishes like tabbouleh and porridge. It is a good source of manganese, iron, magnesium, and B vitamins, and has around 25-26 grams of net carbs per cup.
It is important to note that the keto diet can be restrictive and may lead to nutrient deficiencies. It is always recommended to consult a healthcare professional or a dietitian before starting any new diet.
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Wild rice, popcorn, and bulgur are low-carb grains that can be eaten on keto
Grains are typically off-limits on keto diets due to their high carbohydrate content. However, some grains are lower in carbs and can be eaten in moderation as part of a healthy, carb-controlled diet. Wild rice, popcorn, and bulgur are three such low-carb grains that can be included in a keto diet.
Wild rice is an unprocessed and unrefined whole grain with a lower carb content. It is a healthy, nutritious option that can be incorporated into a keto diet in small amounts.
Popcorn is a whole grain that is one of the lowest-carb options available. A 1-cup serving of plain popcorn contains around 6 grams of net carbs. It is a tasty and fun snack that can be seasoned with various flavors, although it is important to avoid toppings with added sugar.
Bulgur is a cereal grain made from cracked wheat berries. It is widely used in Mediterranean and Middle Eastern cuisine and is known for its chewy texture and nutty flavor. Bulgur is a versatile and nutritious grain, providing manganese, iron, magnesium, and B vitamins. A 1-cup serving of cooked bulgur contains approximately 25.5-26 grams of net carbs, making it one of the lowest-carb whole grains.
While these grains are lower in carbs compared to other options, it is important to monitor portion sizes and overall carbohydrate intake when following a keto diet. Additionally, individuals should be mindful of their specific health needs and consult with a healthcare professional or nutritionist before making significant dietary changes.
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Spelt, an ancient grain, is high in carbs and gluten and should be avoided on keto
Spelt, an ancient grain, is not suitable for a keto diet as it is high in carbohydrates and gluten.
Grains are typically high in carbs, with very few containing less than 30 grams for a ½ cup serving. Spelt is no exception to this, with one cup (194 grams) of cooked spelt containing 43.5 grams of net carbs. Net carbs are the number of carbs the body absorbs. For reference, a low-carbohydrate meal is typically considered to be a meal with 45 grams or fewer of carbohydrates per serving. On a keto diet, the recommended carb intake is even lower, with some sources suggesting restricting carb intake to fewer than 50 grams per day. This makes it challenging to fit grains into your daily allotment of carbs.
Spelt is also a gluten-containing grain. While gluten sensitivity varies from person to person, it can cause an upset stomach or, in severe cases such as Celiac disease, trigger an autoimmune response, leading to intestinal damage.
Some other grains that are lower in carbs and suitable for a keto diet include popcorn, wild rice, and bulgur. However, it is important to note that even these lower-carb options should be consumed in moderation, as part of a healthy, carb-controlled diet.
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Processed grains like cornmeal, corn flour, and corn syrup are not recommended on keto
Grains are often highly processed and packed with carbs, which is why they are typically off-limits on keto. While not all grains are highly processed, those that are tend to be lower in fibre and higher in net carbs. Cornmeal, corn flour, and corn syrup are examples of processed grain products that are not recommended on keto.
Processed corn products, like cornmeal, corn flour, and corn syrup, undergo processing that strips away the nutritious parts of the corn, leaving products that are low in fibre and other nutrients. Corn is often considered more of a starchy vegetable than a grain, but it is used much like other grains. It can be eaten on its own or ground into flour and used for baking. Corn tortillas are a relatively low-carb choice compared to wheat flour tortillas.
When it comes to keto, it's important to focus on the net carb count of grains rather than the total grams of carbs. Net carbs refer to the total amount of carbs minus any fibre or sugar alcohols. Foods that are high in fibre have a lower number of net carbs because fibre doesn't affect blood sugar levels.
While keto is typically associated with avoiding grains, some lower-carb grains can be incorporated in moderation. Bulgur, for example, is a cereal grain derived from cracked wheat berries and is used in dishes like tabbouleh and porridge. It is highly nutritious, providing manganese, iron, magnesium, and B vitamins. However, it still contains 25.5-26 grams of net carbs per cooked cup, which is significant for keto dieters.
Ultimately, the decision to include grains in a keto diet depends on individual preferences and health goals. Some people may choose to avoid grains entirely, while others may incorporate small amounts of lower-carb grains. It's important to assess the net carb count and choose unprocessed, unrefined, and lower-carb whole grains if grains are consumed.
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Frequently asked questions
Ancient grains are grains that have remained largely unchanged over the last several hundred years. Examples include millet, spelt, and einkorn.
It depends on the type of ancient grain. Some ancient grains like millet and spelt are high in fiber and relatively low in net carbs, making them suitable for a keto diet in moderation. Other ancient grains like wheat, barley, and rye are high in gluten and carbs, making them less suitable for keto.
Popcorn is a whole grain that is one of the lowest-carb grains available, with around 6 grams of net carbs per cup. Other keto-friendly grains include wild rice, bulgur, and quinoa.
Brown rice, wheat flour tortillas, and sugary breakfast cereals are examples of grains that are highly processed and high in carbs, making them unsuitable for keto.
To determine if a grain is suitable for keto, consider its net carb count instead of its total carb count. Generally, grains that are less processed and higher in fiber tend to be lower in net carbs and more suitable for keto.
