Are you on a low-carb diet and missing couscous? Good news! Incorporating some grains into a ketogenic diet is possible. While the keto diet is characterized 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. This article explores various keto couscous substitutes, offering options from cauliflower to unique seeds, and provides guidance on incorporating them into your diet.
Understanding Couscous and Its Nutritional Profile
Couscous originates from Berber, meaning well-formed, well-rolled, or rounded. It’s a Northwest African staple dish of small steamed balls of grounded durum wheat semolina. Couscous, a staple in many Middle Eastern and Moroccan dishes, is a processed grain product that’s typically made from semolina flour or durum wheat. In terms of nutritional content, couscous contains around 35 grams of net carbs and 2 grams of fiber in each 1 cup (157 gram) serving of cooked couscous. Couscous is also packed with selenium, a trace mineral that plays a crucial role in heart health, thyroid function, immune health, and more. Adding couscous to your diet can also boost your intake of several other important micronutrients, including pantothenic acid, manganese, copper, and thiamine.
The Keto Diet and Grain Consumption
Grains are often completely off-limits on many low carb diets. However, several types of grains are high in fiber. This means you can enjoy them in moderation as part of a healthy, carb-controlled diet. Foods that are high in fiber contain a lower number of net carbs, which is the number of carbs the body absorbs. You can calculate net carbs by subtracting the grams of fiber from the total grams of carbs.
Very low carbohydrate or ketogenic diets often limit carb intake to less than 50 grams per day, which can make it challenging to fit any grains into your daily allotment of carbs.
Top Low-Carb Couscous Alternatives
If you're following a low-carb or gluten-free diet, you might find yourself missing the comforting taste and texture of traditional grains like couscous. But don't despair! There are plenty of low-carb grain alternatives that can satisfy your cravings without derailing your diet. Here are some of the best keto-friendly substitutes for couscous:
Read also: Is Couscous Better Than Rice?
Cauliflower Couscous
Many people think that couscous is a grain, but it’s actually a North African pasta that is shaped like tiny balls and made of durham wheat semolina. It’s possible to turn cauliflower into couscous-like grains by giving chopped cauliflower a whirl in your food processor. This Keto Cauliflower Couscous makes a versatile low carb side dish that can be flavored an endless number of ways! This is a very basic keto side dish recipe that I created to go along with my Easy Keto Chicken Shawarma from a few weeks ago. When I tasted it though, it was so simple yet satisfying that I thought it deserved its own post.
The easiest way to make this keto cauliflower couscous is in a blender. Place your raw cauliflower florets in the blender, fill with water to cover, then pulse a few times until you get your desired consistency - this would pulse a few more times than cauliflower rice to get those smaller pieces. I prefer to cook my keto cauliflower couscous in the microwave uncovered, because it dries it out a bit and helps with that granular mouthfeel. This particular version is flavored simply with lemon zest, chopped parsley and mint, along with some avocado oil to add fat without a strong flavor. This keto cauliflower couscous recipe is great served warm or chilled. Honestly, there really is no end to the ways you can customize this versatile keto side dish! This keto cauliflower couscous with lemon and herbs makes an easy and versatile low carb side dish that can be served warm or cold. Place the cauliflower in a blender and cover with water.
Keto cauliflower couscous salad is very simple and takes only a total of more or less 15 minutes to make. Instead of wheat couscous, add cauliflower couscous and vegetable broth. Season with sea salt and pepper then mix in peas. Fold in feta cheese and fresh herbs like parsley, mint, and a squeeze of lemon juice. Enjoy this keto recipe with your choice of protein. So, what are you waiting for? Try this dish and share it with your family and friends!
Broccoli Couscous
Similarly, broccoli can be processed into a couscous-like texture.
Other Vegetables
Almost any firm vegetables can be used as an alternative to rice when grated or finely chopped.
Read also: Couscous on Keto: Better Options
Lupini Flakes
When cooked and fluffed with a fork, lupin flakes can mimic the texture of couscous. Before you use lupin flakes: There is conflicting information about their actual carb count (raw lupin beans vs lupin flakes) so it may be worth doing a blood glucose test to see how they affect you. Just like peanuts, lupin flakes are made from beans and are legumes. Although they are low in carbs, not everyone can tolerate legumes or may even be allergic to them. Peanut and nut allergy sufferers beware! Also make sure that you only purchase lupin flakes from a reputable source. Improper preparation of lupin beans results in toxicity from excess alkaloids that have not properly been removed by soaking.
Other Low-Carb Grain Options (Use Sparingly)
While the following are grains (or pseudo-grains), they can be incorporated sparingly into a low-carb diet due to their higher fiber content:
Oats
Oats are highly nutritious. They are a great source of many important nutrients, including fiber. A cup of cooked oats contains around 4 grams of dietary fiber and around 23 grams of net carbs. Oats are also rich in beta-glucan. This is a type of fiber that research has shown to reduce levels of LDL cholesterol. According to researchers, high levels of LDL cholesterol are a risk factor for heart disease. Oats are also a great source of several other micronutrients, including manganese, phosphorus, magnesium, and thiamine. Select steel cut or rolled oats instead of highly processed varieties, such as instant oatmeal.
Quinoa
Although technically classified as a pseudocereal, quinoa is often prepared and enjoyed as a grain. Quinoa is loaded with beneficial antioxidants and polyphenols. According to researchers, these properties can help decrease inflammation and protect against chronic disease. It’s relatively low in carbs, with around 34 grams of net carbs in each 1 cup (185 gram) serving of cooked quinoa. Researchers have also found that quinoa is also one of the few plant-based complete protein sources. This means that it contains all nine of the essential amino acids the body needs to obtain from food sources. Additionally, quinoa is high in other key nutrients, including manganese, magnesium, phosphorus, copper, and folate.
Bulgur
Bulgur is a type of cereal grain typically made from cracked wheat berries. You can use it in a variety of dishes, including tabbouleh salad, porridge, and pilaf. Not only is bulgur versatile and easy to prepare, but it’s also highly nutritious. In particular, it’s a great source of manganese, iron, magnesium, and B vitamins. A cup (182 grams) of cooked bulgur contains 26 grams of carbs and over 8 grams of fiber.
Read also: Nutritional value of couscous
Millet
Millet is a type of ancient grain that’s cultivated around the world. Like other whole grains, millet is high in antioxidants and polyphenols. According to researchers, this may help prevent chronic conditions like type 2 diabetes. Millet is also a good source of fiber and relatively low in net carbs, making it a great addition to a healthy, low carb diet. A 1 cup (174 gram) serving of cooked millet contains over 2 grams of fiber and 39 grams of net carbs. Millet is also high in a variety of other vitamins and minerals, including phosphorus, calcium, magnesium, and folate.
Wild Rice
Wild rice is a type of grain derived from grasses in the Zizania genus of plants. Compared with other types of rice, wild rice is significantly lower in carbs, with 32 grams of net carbs and 3 grams of fiber in each 1 cup (164 gram) serving of cooked wild rice. Plus, wild rice is brimming with health-promoting antioxidants. Research has found that the phenolic compounds found in wild rice exhibited higher antioxidant activity than those found in white rice. What’s more, wild rice is a great source of several other nutrients, including zinc, vitamin B6, and folate.
Spelt
Also sometimes referred to as hulled wheat or dinkel wheat, spelt is an ancient whole grain. According to researchers, it is associated with a number of health benefits. Studies show that eating more whole grains, such as spelt, may be associated with a lower risk of certain types of cancer. Research also found that consumption of whole grains could lower the risk of type 2 diabetes. Although spelt contains mostly carbs, it does offer a good chunk of fiber in each serving. A 1 cup (194 gram) serving of cooked spelt contains about 7.5 grams of fiber and 43.5 grams of net carbs. Spelt is also rich in niacin, magnesium, zinc, and manganese.
Popcorn
Most people think of popcorn as little more than a snack food, but it is technically a whole grain. It’s also one of the lowest carb grains available, with around 6 grams of net carbs in each 1 cup (14 gram) serving of popped popcorn. Plus, popcorn is low in calories and high in B vitamins, iron, magnesium, and phosphorus. Opt for air-popped popcorn whenever possible to maximize the nutritional value. This is because many prepared varieties are high in unhealthy fats, added sugar, and artificial flavorings, which can negate potential health benefits. Plain popcorn also comes with vitamins and minerals. These include B-vitamins and magnesium, and a little bit of iron. Remember, this is for plain popcorn. Popcorn is great, but it’s easy to eat too much. It’s therefore important to watch your portions. If possible, consider air-popped popcorn as it is even lower in calories.
Rye
Rye, a close relative of wheat, is mostly known for its use in rye bread. Rye also provides some iron and magnesium. While rye is commonly used to make a hearty, dense bread, it also works in many other dishes. Whole rye grains can be cooked and used in salads, baked snacks, soups, or as a side dish.
Barley
Barley is a nutritious cereal grain notable for its nutty flavor and distinctive, chewy texture. Barley is also high in fiber. It contains 6.5 grams of fiber and about 41.5 grams of net carbs in each 1 cup (170 gram) serving of cooked barley. Additionally, cooked barley is a great source of selenium, magnesium, manganese, zinc, and copper. Opt for hulled barley instead of pearled barley whenever possible. According to researchers, hulled barley contains more nutrients than hull-less barley.
Grains to Avoid on a Low-Carb Diet
Although many types of grains can fit into a healthy, low carb diet, some types of grains contain a high number of carbs that are also low in fiber. Refined grains, in particular, are grain products that have undergone processing to alter their texture and prolong shelf life. This results in a lower content of fiber, which can increase the number of net carbs in the final product. A few examples of grains that are high in carbs include:
- White bread
- Refined pasta
- White rice
- Crackers
- Breakfast cereal
- Pizza dough
- Potato chips
- Instant oatmeal
Sugary breakfast cereals often start with refined grains that are heavily processed, stripping away beneficial nutrients such as fiber, vitamins, and minerals. Flavored popcorn often contains unhealthy additives. Caramel popcorn is especially not keto-friendly as it is typically coated in a sugary syrup. White bread is made from refined wheat flour, which undergoes a process that removes the nutrient-rich bran and germ, leaving only the endosperm. Instant Oats - Instant oats are pre-cooked, dried, and then rolled and pressed thinner than rolled oats.
Incorporating Low-Carb Alternatives into Your Diet
Switching to low-carb grain alternatives doesn't mean you have to give up your favorite dishes. With a little creativity and the right recipes, you can enjoy a variety of delicious, low-carb meals that satisfy your cravings.
Recipes Using Keto Couscous Substitutes
- Low-Carb Mediterranean Cauliflower Couscous: This recipe is a delicious and nutritious alternative to traditional couscous dishes.
- Keto Cauliflower Couscous with Lemon and Herbs: This makes an easy and versatile low carb side dish that can be served warm or cold.
Tips for Success on a Low-Carb Diet
While grains can be a source of essential nutrients, it’s crucial to make informed choices about which ones to include in your diet. Opt for whole, less-processed grains for maximum benefits, and remember to practice portion control. You’ll likely need to keep most of these grains to a 1 cup maximum if you are on keto but you may be able to indulge a little bit more on a low-carb diet.
tags: #keto #couscous #substitute