Whole grains are high in carbohydrates, but they can often fit into a low-carb diet. “Low-carb diet” includes a wide range of carbohydrate levels. It may mean keeping carbs to under 100-200 grams daily. More extreme low-carb diets may have lower carb goals.
A serving size of a whole-grain food might have 15-20 grams of carbs. Including 3 servings of whole grains daily, or 1 each at breakfast, lunch, and dinner, would add 45-60 grams of carbs in a day. That means it’s often possible to regularly include whole grains on a low-carb diet.
Here are some tips for fitting in whole grains to a low-carb diet.
- Keep portion sizes small. Examples may include a slice of whole-wheat bread, half of a whole-grain English muffin, 1 packet of plain instant oatmeal, or ¼-½ cup of cooked quinoa or whole-grain pasta
- Look for higher-fiber options.
- Choose whole-grain products that are unsweetened or without added sugars, since sugars add to the carb count. Breakfast cereals, flavored instant oatmeal, bran muffins, whole-wheat bread, and granola bars are common sources of whole grains that can be high in added sugars.
- Balance whole grains with low-carb foods like non-starchy vegetables, lean proteins, and healthy fats
Here are some examples of low-carb meals with whole grains.
- 1 packet of instant oatmeal with walnuts, pumpkin puree, cottage cheese, and cinnamon
- Scrambled eggs or egg whites with vegetables and avocado or cheese in a high-fiber whole-grain wrap
- Chicken vegetable soup made with barley
- A salad with whole-grain couscous, parsley, tomatoes, zucchini, bell peppers, onion, feta cheese or chicken, olive oil, lemon juice, oregano, and mint leaves
- Pasta salad with ½ cup whole-grain pasta, tuna or cooked chicken, vegetables like tomatoes, roasted eggplant and zucchini, and onions, and vinaigrette dressing
- Broccoli cheese casserole with brown rice or a combination of brown rice and cauliflower rice
- Brown rice cake with peanut butter and berries
- Avocado toast on whole-wheat bread with parmesan cheese or an egg
If you’re on a ketogenic (“keto”) diet, it may not be possible to include significant amounts of whole grains and remain in ketosis. Before making any decisions about your diet, be sure to talk to your healthcare provider about your goals for whole grains and carbs.
https://www.lark.com/resources/whole-grains-and-weight-20-easy-ways-to-get-more-whole-grains
https://www.lark.com/resources/printable-meal-plan-for-weight-loss-with-fiber-and-whole-grains