6 Healthy Low-Carb Grains

Low-carb grains are grains that are lower in carbohydrates (also known as starches) than common grains like white rice and white bread. Instead, they are high in fiber, protein, and other nutrients. Low-carb grains offer health benefits in several ways:

2.1 Oats

Oatmeal has high nutritional value, providing many nutrients that are good for health.

Oats are a good source of many important nutrients, including fiber. Oats are also rich in beta-glucan, a type of fiber that studies have shown to lower LDL cholesterol levels. High LDL cholesterol is a risk factor for heart disease, according to researchers. Oats are also a good source of several other micronutrients, including manganese, phosphorus, magnesium, and thiamine.

According to the American Heart Association, adding fiber as part of a healthy diet can help improve blood cholesterol levels, reducing the risk of heart disease and stroke. Soluble fiber reduces LDL cholesterol, reduces inflammation, and lowers blood pressure. Sources of soluble fiber include legumes, flaxseeds, and oats.

Choose steel-cut or rolled oats instead of highly processed varieties, such as instant oatmeal.

2.2 Quinoa

Quinoa should be added to a healthy diet to help lose weight but still get enough nutrition.

Quinoa is rich in antioxidants and beneficial polyphenols. Researchers say these properties may help reduce inflammation and protect against chronic diseases.

Researchers have also found that quinoa is one of the few plant-based sources of complete protein. This means that it contains all nine essential amino acids that the body needs to get from food sources. In addition, quinoa is rich in many other important nutrients, including manganese, magnesium, phosphorus, copper, and folate.

2.3 Millet

Millet is a rich source of fiber, which helps the digestive system function properly, preventing constipation and intestinal problems.

Millet is an ancient grain grown around the world . Like other grains, millet is high in antioxidants and polyphenols. Researchers say these antioxidants may help prevent chronic diseases like type 2 diabetes. Millet is also a good source of fiber and is relatively low in net carbs, making it a great addition to a healthy, low-carb diet.

Millet contains a significant amount of protein, which is especially useful for vegetarians and those who want to build muscle. Millet is rich in B vitamins (B1, B2, B6), iron, magnesium, phosphorus and folate. These nutrients play an important role in energy metabolism, red blood cell production and maintaining nerve function. Millet also contains antioxidants that help protect cells from damage, reducing the risk of chronic diseases.

2.4 Flaxseed

Flaxseeds are low in carbs but rich in nutrients.

Flaxseeds are a great choice for those following a low-carb diet.

Flaxseeds are relatively low in carbohydrates, mostly from fiber. Fiber helps keep you full, stabilizes blood sugar, and aids digestion. Additionally, flaxseeds are one of the richest plant sources of omega-3 fatty acids. Omega-3s are important for heart health, reducing inflammation, and improving brain function.

Flaxseeds provide a significant amount of protein, which is essential for muscle growth and cell repair. Flaxseeds are also rich in lignans. Lignans are powerful antioxidants found in flaxseeds that help protect cells from damage and reduce the risk of certain cancers.

2.5 Popcorn

Most people think of popcorn as just a snack, but it's technically a whole grain. It's also one of the lowest-carb grains available, plus it's low in calories and provides B vitamins, iron, magnesium, and phosphorus.

However, choose popcorn that is low in or contains a variety of unhealthy fats, added sugars, and artificial flavors.

2.6 Barley

Barley is rich in soluble fiber, which helps slow the absorption of sugar into the blood.

Barley is a nutritious cereal grain that is known for its rich flavor and distinctive chewy texture. Barley is also high in fiber, and cooked barley is an excellent source of selenium, magnesium, manganese, zinc, and copper. Because of its high fiber content, barley is a great alternative to refined grains.

Choose hulled barley over unhulled barley whenever possible. According to researchers, hulled barley contains more nutrients than unhulled barley. Hulled barley is a highly nutritious whole grain that offers many health benefits. When the tough outer shell is removed, the nutrients inside become more easily absorbed.

Source: https://giadinh.suckhoedoisong.vn/6-loai-ngu-coc-it-carb-tot-cho-suc-khoe-172240922074800625.htm