For those following a ketogenic (keto) or low-carb diet, grains are often a source of confusion. While many grains are high in carbohydrates and thus restricted, some can be included in moderation. This article explores whether bulgur is keto-friendly and examines other low-carb grain options that can add variety and nutrition to your diet.
The Role of Carbohydrates in a Healthy Diet
Carbohydrates, alongside protein and fat, are essential macronutrients. While low-carb diets have gained popularity, carbohydrates remain crucial for a healthy diet. Each individual requires a different amount of these three macronutrients. The key lies in choosing the right types of carbohydrates and consuming them in appropriate quantities.
Understanding Grains: Whole vs. Refined
The difference between low-carb grains and other grains lies in how they’re processed. Whole grains are harvested from the plant and dried without much interference in the processing methods. Refined grains are processed to remove the outer layers, which contain much of the vitamins and minerals we need in our diets. By choosing whole grains over refined ones, you can gain maximum health benefits.
Whole Grains: A Nutritional Powerhouse
Whole grains offer several health benefits due to their high fiber content and abundance of essential vitamins and minerals. Fiber, a type of carbohydrate that the body cannot digest, is crucial for digestive health and helps regulate blood sugar levels. Examples of whole grains include:
- Bulgur: Made from cracked whole-grain kernels of wheat berries that are parboiled and dried.
- Buckwheat: A pseudo-grain from seeds instead of grasses and a complete protein source.
- Quinoa: A pseudo-grain naturally gluten-free and versatile in various dishes.
- Wild Rice: A semi-aquatic grass with more protein and fiber than regular rice.
- Barley: One of the earliest plants domesticated by humans, high in fiber and rich in vitamins and minerals.
- Millet: A group of small-seeded grasses, a staple food in Africa and India.
- Spelt: An ancient whole grain associated with several health benefits.
- Oats: Highly nutritious, a great source of many important nutrients, including fiber.
Refined Grains: Processed and Lower in Nutrients
Refined grains undergo processing to alter their texture and prolong shelf life. This process removes the outer layers, reducing the fiber content and increasing the number of net carbs. Examples of refined grains include:
Read also: Discover the nutritional value of bulgur
- White bread
- Refined pasta
- White rice
- Crackers
- Breakfast cereal
- Pizza dough
- Potato chips
- Instant oatmeal
Is Bulgur Keto-Friendly?
Bulgur is made from cracked whole-grain kernels of wheat berries that are parboiled and dried. It has a nutty flavor and it's easy to work with as it cooks very quickly - ready in 10-15 minutes. Bulgur contains around 14 g of carbs per 100 g serving and it’s a low-glycemic option. It’s also high in fiber and contains essential vitamins and minerals, such as iron, magnesium, and potassium. Bulgar is common in Middle Eastern and Mediterranean diets, such as in the parsley salad tabbouleh.
Bulgur's Nutritional Profile
Half a cup of cooked bulgur adds these nutrients to your diet:
- 17 grams of carbs
- 4 grams of fiber
- 13 grams of net carbs
- 3 grams of protein
Bulgur’s net carb count makes it one of the lowest-carb whole grains and a good choice for keto champions looking to boost their grain intake.
Bulgur in a Keto Diet: A Balancing Act
Given its carbohydrate content, bulgur may not be ideal for strict ketogenic diets, which typically limit carb intake to less than 50 grams per day. However, it can be included in moderation in less restrictive low-carb diets.
Low-Carb Grain 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 rice, bulgur, couscous, and quinoa. But don't despair! There are plenty of low-carb grain alternatives that can satisfy your cravings without derailing your diet. Here we will discuss some genius ways to reduce your carb intake.
Read also: Easy Low-Carb Cheese Crackers
Cauliflower Rice
Cauliflower rice is made by pulsing cauliflower florets in a food processor until they reach a rice-like consistency. Cauliflower “rice” helps you feel like you’re eating rice - but with a huge carb cut.
- 4 grams of carbs
- 2 grams of fiber
- 2 grams of net carbs
Shirataki Rice
Made from the konjac yam, shirataki rice is almost zero calorie and zero carb. It's a bit more slippery and chewy than regular rice, but it's a great base for strong flavors.
Palmini Rice
Derived from hearts of palm, Palmini rice is a low-carb alternative to traditional rice.
Other Low-Carb Grain Options
- Oats: Steel-cut and old-fashioned oats can become breakfast staples if you want to check your carb count. Oats have the highest carb count of all our low carb grains. It’s best not to include them if you’re following the keto diet - even 1/2 cup of oats will take up a huge chunk of your daily carb allowance.
- Quinoa: This naturally gluten-free grain (OK, technically a pseudograin) has become popular with the plant-based eating community because of its higher-than-average protein content.
- Rye: Rye flour is one of the most nutrient-dense grains out there, but it’s not the most well known.
- Millet: You can find millet in many packaged grain blends, but it also makes a great breakfast cereal option or a stand-in for rice in this week’s stir-fry.
- Couscous: Couscous isn’t the most nutrient-dense of the grain options, but it’s at the lower end of the scale when it comes to carb count.
- Wild rice: If you’re looking for an alternative to the same old white or brown rice, this is a denser and nuttier option to try.
- Spelt: You’re likely to find spelt bread on store shelves. It’s not a bad choice (especially for protein content), but it does have more carbs than some other whole grains.
- Popcorn: Sometimes you want a snack you can eat slowly, one piece at a time, that really hits the spot. Do you even popcorn, bro?
- Barley: Barley is another versatile grain.
- Teff: If gluten-free baking is your jam, teff flour is a great swap for wheat flours. It’s also perfect for those mornings when oats feel kinda blah, and it’s a great replacement for rice.
- Buckwheat: This gluten-free grain will definitely satisfy and comes in pretty high on the low carb list.
Nutritional Information for Low-Carb Grains (per serving)
- Oats (1/4 cup, steel-cut): 27g carbs, 4g fiber, 23g net carbs, 5g protein
- Quinoa (approximate): about 20 grams of carbs, 3 grams of fiber, 17 grams of net carbs, 4 grams of protein
- Rye (approximate): 15 grams of carbs, almost 2 grams of fiber, 13 grams of net carbs, almost 3 grams of protein
- Millet (approximate): 20 grams of carbs, 1.1 grams of fiber, 19 grams of net carbs, 3 grams of protein
- Couscous (1/2 cup, cooked): 18g carbs, 1.1g fiber, 17g net carbs, 3g protein
- Wild Rice (1/2 cup, cooked): 18g carbs, 1.5g fiber, 16.5g net carbs, 3.2g protein
- Spelt (1/2 cup, cooked): 25g carbs, 4g fiber, 21g net carbs, 5.3g protein
- Popcorn (1 cup, popped): 6.2g carbs, 1.1g fiber, 5g net carbs, 1g protein
- Barley (1/2 cup, cooked): around 22 grams of carbs, 3 grams of fiber, 19 grams of net carbs, 1.7 grams of protein
- Teff (1/2 cup, cooked): 25 grams of carbs, 3.5 grams of fiber, 21.5 grams of net carbs, 4.8 grams of protein
- Buckwheat (1/2 cup, cooked): 17 grams of carbs, about 2 grams of fiber, 15 grams of net carbs, 3 grams of protein
Incorporating Low-Carb Grains into Your Diet
The amount and types of grains you include in your diet will mainly depend on how strict your low carb lifestyle is. Here are some tips for incorporating grains into a low-carb diet:
- Choose whole grains: Opt for whole, less-processed grains to maximize nutrient intake.
- Watch portion sizes: Practice portion control to stay within your daily carb limits.
- Consider net carbs: Focus on the net carb content (total carbs minus fiber) when planning your meals.
- Experiment with recipes: Explore different recipes that incorporate low-carb grains in creative ways.
The Importance of Fiber
Fiber slows down sugar absorption, which plays a key role in managing symptoms of type 2 diabetes. The Dietary Guidelines for Americans recommend getting 14 grams of fiber from every 1,000 calories you consume.
Read also: Keto Calorie Counting: A Detailed Guide
To keep on top of your daily fiber needs, nosh on a whole bunch of plant foods, including:
- whole grains
- fruits
- vegetables
- beans and legumes
- nuts
- seeds
Refined Grains and Their Impact
Refined grains lose most of their nutrition when manufacturers remove their germ and bran during processing. These products are typically high in carbs and missing much of their fiber and protein content.
Health Implications
Protein and fiber fill you up, reducing the urge for hardcore snackage later on. But the extra carbs in refined grains can cause blood sugar spikes - bad news generally, and even worse news for folks with diabetes.
Your body easily breaks down refined carbs, which enter your bloodstream. From there, you either use the carbs for energy or store them as fat.