How to Add Grains to a No-Carb Diet
A no-carb diet eliminates all carbohydrates, and therefore all grains. Some of the low-carb diets, such as the Atkins plan, begin with very few (some dieters even eliminate carbs totally) carbs during the induction phase, then gradually add carbs in later phases. While grains are a form of carbohydrate, certain grains are higher in carbs than others. A no-carb dieter who is re-introducing grains to his or her diet should add them slowly, avoiding processed grains and focusing on healthy whole grains.
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Instructions
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Choose some healthy whole grains to add to your diet. Whole grains that are low in carbs include barley, oats, buckwheat, bulgur, rye and millet.
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Add a minimal amount of the grains of your choice to your diet, spreading the servings throughout the day, following any specific carbohydrate guidelines that your particular diet dictates. For example, the Atkins plan limits dieters to 20 grams of net carbs (total carbs minus grams of fiber) each day.
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Add a variety of food containing whole grains to your diet. Smart choices include whole grain bread and whole grain cereals, but make sure to check the nutritional labels to get the carb count before making selections.
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Avoid any grains that are not whole grains. Processed grains, such as those found in white bread, are much higher in carbohydrate content than whole grains. Processed grains also tend to have less fiber content, which means you will retain more net carbs and will not feel as full.
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Tips & Warnings
Consider special low-carb breads, cereals, muffins and other whole grain-based foods that are made especially for carb counters. While these foods may cost more than their non-diet counterparts, the foods are often specifically proportioned for convenience, making them an easy option.
References
- Photo Credit Wiled barley image by Yanir Taflev from Fotolia.com
