Leena Watts
The keto diet is a high-fat, low-carbohydrate diet that aims to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. While grains are often off-limits on low-carb diets, some low-carb grains can be incorporated into a keto diet in moderation. These include rye, millet, popcorn, and couscous. However, it is important to monitor serving sizes and choose unprocessed whole grains to avoid added sugars and processed additives. Additionally, some grains like wheat, rice, corn, and oats are rich in carbohydrates and can impede the body's ability to enter ketosis, so they are generally avoided on a keto diet.
| Characteristics | Values |
|---|---|
| Carb intake | Less than 50 grams per day |
| Grains to avoid | Wheat, rice, corn, oats, quinoa, brown rice, legumes, beans, lentils, starchy vegetables, whole grains |
| Grains allowed | Whole rye, popcorn, millet, wild rice, couscous, buckwheat, amaranth |
| Other foods to avoid | Sugary foods, high-carb fruits, processed foods, alcohol, condiments with hidden carbs |
| Nutritional deficiencies | B vitamins, vitamin D, calcium, selenium, magnesium, vitamin C |
| Other types of keto diets | Cyclical keto, Pescatarian keto, Mediterranean keto, Intermittent fasting keto |
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What You'll Learn
Grains are not completely off-limits on keto
While the keto diet is characterised by low-carb and high-fat intake, not all grains are off the table. Low-carb grains, in moderate amounts, can fit into a ketogenic diet while still keeping your body in ketosis. The state of ketosis is where fat becomes the primary source of energy instead of carbohydrates. The keto diet restricts carb intake to fewer than 50 grams of net carbs per day. This can make it challenging to fit grains into your daily allotment of carbs.
Grains can be an inexpensive and filling source of fibre and nutrients. Whole grains are made from the entire grain kernel, containing a fibre-rich bran coating, a nutrient-rich germ portion, and an endosperm. Whole grains are also the form that is richest in fibre and nutrients and lowest in net carbs for the volume of food that you get.
Some grains that are low in carbs include couscous, wild rice, millet, rye, and popcorn. Couscous is a grain product with 35 grams of net carbs per cooked cup (157 grams). Wild rice is a type of grain derived from grasses in the Zizania genus of plants. It contains 32 grams of net carbs and 3 grams of fibre in each 1 cup (164 grams) serving. Millet is a good source of fibre and relatively low in net carbs, with 39 grams of net carbs and over 2 grams of fibre per cooked cup (174 grams). Rye is particularly rich in dietary fibre, which aids in digestion and keeps you feeling full. One regular slice of rye bread (32 grams) contains iron and magnesium, as well as high antioxidant content. Popcorn is a nutritious whole grain that is easy to incorporate into a keto diet and can be seasoned with toppings that do not have added sugar.
It is important to be mindful of serving size when including grains in your low-carb diet. Without measuring your portion, your low-carb diet could easily become a high-carb diet.
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Some grains are high in fibre and low in net carbs
The keto diet is a low-carb, high-fat diet that aims to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. While grains are typically restricted on keto, not all grains are off the table. Some grains are high in fibre and low in net carbs, which can be incorporated into a ketogenic diet in moderation.
Net carbs refer to the total amount of carbs minus any fibre or sugar alcohols. The keto diet restricts carb intake to less than 50 grams per day to maintain ketosis, so choosing grains with low net carbs is crucial. Whole grains, such as rye, are packed with dietary fibre, aiding digestion and keeping you feeling full. Rye bread or cooked whole rye grains in salads or side dishes are excellent ways to include rye in your keto diet.
Millet is another grain that is high in fibre and relatively low in net carbs. A 1-cup serving of cooked millet contains over 2 grams of fibre and 39 grams of net carbs. Millet is also a good source of various vitamins and minerals, including phosphorus, calcium, magnesium, and folate. Wild rice is another option, with 32 grams of net carbs and 3 grams of fibre per cooked cup. It's also packed with antioxidants and nutrients like zinc, vitamin B6, and folate.
Popcorn is a whole grain that is surprisingly keto-friendly. It's a tasty and nutritious snack, but avoid toppings with added sugar. Couscous, made from semolina flour or durum wheat, is another grain with 35 grams of net carbs and 2 grams of fibre per cooked cup. It provides essential micronutrients like pantothenic acid, manganese, copper, and thiamine.
When incorporating grains into your keto diet, opt for unprocessed whole grains, which are richest in fibre and nutrients and lowest in net carbs. Be mindful of serving sizes, as grains can quickly turn a low-carb diet into a high-carb one. Additionally, consider cyclical keto, which involves alternating high-carb and low-carb days, allowing for more flexibility in your diet.
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Whole grains are best, as they are least processed
While the keto diet is primarily about eating high-fat foods and limiting carbohydrates, not all grains are off the table. The key is to opt for whole grains, which are the least processed form of grains. Whole grains are made from the entire grain kernel, containing a fiber-rich bran coating, a nutrient-rich germ portion, and an endosperm. This makes them excellent sources of fiber, nutrients, and fast-acting energy.
When it comes to grains and the keto diet, it's important to understand the concept of net carbs. Net carbs refer to the total amount of carbs minus any fiber or sugar alcohols. While the keto diet typically restricts carb intake to less than 50 grams per day, the specific allotment can vary from person to person. By choosing whole grains, you can lower your net carb intake, as these grains are higher in fiber and lower in net carbs compared to refined grains.
Some examples of whole grains that can be incorporated into a keto diet include rye, millet, and popcorn. Rye, a close relative of wheat, is rich in dietary fiber, aiding in digestion and keeping you feeling full. Millet is also a good source of fiber and relatively low in net carbs, making it a nutritious addition to a keto diet. Additionally, popcorn is a whole grain that can be easily incorporated as a tasty and nutritious snack.
It's worth noting that grains can be included in a keto diet through a cyclical keto approach or a more flexible low-carb eating pattern. This involves having high-carb days and low-carb days, which can be aligned with workout schedules. By choosing whole grains and being mindful of serving sizes, individuals can include grains while still meeting their health goals.
In summary, while grains are often associated with high carbohydrate content, whole grains that are minimally processed can be incorporated into a keto diet. By understanding net carbs and choosing the right types and portions of whole grains, individuals can enjoy the benefits of increased fiber and nutrient intake while still maintaining the ketosis state.
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Grains can be part of a cyclical keto diet
Grains are typically off-limits on the keto diet. This is because the keto diet is characterised by low-carb and high-fat intake, and grains are usually rich in carbohydrates. However, grains can be incorporated into a cyclical keto diet, which involves high-carb and low-carb days.
On a standard keto diet, the body enters a state of ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve this, keto dieters must restrict their carb intake to fewer than 50 grams of net carbs per day. This means that foods such as grains, beans, fruits, and starchy vegetables are excluded from the diet.
However, a cyclical keto diet offers more flexibility. On this plan, athletes typically consume more carbs on heavy workout days and fewer carbs on recovery days. This allows for the inclusion of grains, as long as serving sizes are kept in mind.
When incorporating grains into a cyclical keto diet, it is best to choose unprocessed whole grains. Whole grains are rich in fibre and nutrients and lower in net carbs compared to processed grains. Examples of whole grains that can be included in moderation are oats, millet, rye, and popcorn.
It is important to note that the keto diet can be restrictive and may lead to deficiencies in essential nutrients. Therefore, it is crucial to carefully track food intake and ensure a balanced approach to meet nutritional needs while promoting overall health.
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Some grains to avoid on keto
Grains are often completely off the menu on low-carb diets, including keto. However, some low-carb grains can be eaten in moderation as part of a healthy, carb-controlled diet.
If you are on a keto diet, you should avoid grains that are high in carbohydrates. This is because the keto diet is characterised by low-carb and high-fat intake. Restricting carb intake to fewer than 50 grams of net carbs per day is necessary to stay in ketosis, the state in which your body burns fat instead of glucose for fuel.
- White rice and brown rice: White rice is a refined grain that has been stripped of its nutrients. Brown rice is a whole grain, which also disqualifies it from keto eating plans. A half-cup of brown rice contains 23 grams of net carbs.
- Quinoa: Quinoa is often grouped with grains but is actually a seed. It is high in protein and contains all nine essential amino acids. However, it is too high in carbs for keto. A half-cup of cooked quinoa contains 17 grams of net carbs.
- Chickpeas: One cup of cooked chickpeas contains 32 grams of net carbs, which is too high for keto.
- Corn: Corn is often considered a starchy vegetable, but it is also used like a grain. It is high in carbs and should be avoided on keto.
- Wheat: Wheat is a grain that is high in carbs and should be avoided on keto. This includes wheat bread, pasta, and pizza dough, which have little-to-no nutritional value and plenty of simple carbs.
- Oats: While oats are nutritious and a great source of fibre, they are not suitable for a keto diet due to their high-carb content. Instant oats, which cook quickly, have an even higher net carb count because the cooking process strips away some fibre.
- Sugary breakfast cereals: These often start with refined grains that are heavily processed, removing beneficial nutrients.
- White bread: White bread is made from refined wheat flour, which has a high glycemic index and can cause rapid spikes in blood sugar and insulin levels.
It is important to note that not all grains are off the table on a keto diet. Low-carb grains, in moderate amounts, can fit into a ketogenic diet while still keeping your body in ketosis. Examples of keto-friendly grains include rye, millet, and popcorn.
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Frequently asked questions
Grains are not recommended on the keto diet as they are rich in carbohydrates, which can impede the body's ability to enter ketosis. However, some low-carb grains can be consumed in moderation, such as couscous, wild rice, millet, rye, and popcorn.
The keto diet is a high-fat, low-carbohydrate diet that aims to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates.
The keto diet recommends consuming upwards of 75% of calories from fat, such as olive oil, unprocessed nuts, butter, and avocado. Protein sources include meat, eggs, and cheese. Carbohydrates are limited to less than 50 grams per day, with options such as low-carb, non-starchy vegetables and small amounts of leafy greens.
In addition to grains, the keto diet excludes carb-rich foods like beans, fruits, starchy vegetables, and dairy. It is important to avoid processed foods, alcohol, and condiments with hidden carbs.
Grains can be incorporated into a keto diet by practising cyclical keto, which involves alternating between high-carb and low-carb days. Choosing unprocessed whole grains, being mindful of serving sizes, and tracking intake with tools like the Carb Manager app can help maintain ketosis while including grains.
