Grains Low in Net Carbs

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Dr. Patricia Shelton
Evidence Based. References sourced from PubMed. Powered by USDA Nutrition Data.
Grains Low in Net Carbs

Whole grains are a good source of fiber, vitamins, and minerals. They also contain carbohydrates (sometimes known as “carbs”), which serve as a source of energy for the body.

The total carbohydrates listed on a food label include multiple different types of carbohydrates, including sugars, starches, and fiber. Fiber is a type of carbohydrate that the human digestive system cannot break down. (1)

Most types of carbohydrates cause a rise in blood sugar. Because of this, people with diabetes usually try to control how many carbs they consume. Those using insulin therapy generally benefit from adjusting their dose of insulin based on their carb consumption. (2)

People may also choose a diet lower in carbs for other health-related reasons. Research on low-carb diets has been mixed, with some studies showing health benefits while others show significant risks. (3,4,5)

Because fiber can’t be broken down in the small intestine, the carbohydrate it contains is not absorbed and doesn’t raise blood sugar. Those who are trying to reduce carbohydrates generally don’t need to reduce fiber. In fact, studies have found that eating fiber helps to improve blood sugar control in people with type 2 diabetes. (6)

The term “net carbs” refers to the total carbohydrates in a food minus the amount of fiber. (7) This gives a better sense of how many carbs will actually be absorbed from the food.

For more grains low in net-carbs see the complete ranking of grains low in net-carbs.

List of Grains Low in Net-Carbs

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Data Sources and References

  1. National Library of Medicine - High Fiber Diet. Aelia Akbar; Aparna P. Shreenath.
  2. H Ibrahim SM, Shahat EA, Amer LA, Aljohani AK. Effect of adherence to carbohydrate counting on metabolic control in children and adolescents with type 1 diabetes mellitus Cureus. 2023 Nov 18;15(11):e48998. doi: 10.7759/cureus.48998. eCollection 2023 Nov. 38111457
  3. Goldenberg JZ, Johnston BC. Efficacy and safety of low and very low carbohydrate diets for type 2 diabetes remission: systematic review and meta-analysis of published and unpublished randomized trial data BMJ. 2021 May 24;373:n262. doi: 10.1136/bmj.n262. 34031034
  4. Joo M, Moon S, Lee YS, Kim MG. The Effect of Low-Fat and Low-Carbohydrate Diets on Weight Loss and Lipid Levels: A Systematic Review and Meta-Analysis Nutr Rev. 2023 Oct 10;81(11):1393-1401. doi: 10.1093/nutrit/nuad017. 36931263
  5. Noto H, Goto A, Tsujimoto T, Noda M. Low-carbohydrate diets and all-cause mortality: a systematic review and meta-analysis of observational studies PLoS One. 2019 Feb 7;14(2):e0212203. doi: 10.1371/journal.pone.0212203. eCollection 2019. 30730988
  6. Schadow AM, Revheim I, Spielau U, Dierkes J, Schwingshackl L, Frank J, Hodgson JM, Moreira-Rosário A, Seal CJ, Buyken AE, Rosendahl-Riise H. Effects of soluble fiber supplementation on glycemic control in adults with type 2 diabetes mellitus: A systematic review and meta-analysis of randomized controlled trials Adv Nutr. 2023 Jan;14(1):30-43. doi: 10.1016/j.advnut.2022.10.008. Epub 2022 Dec 17. 36811592
  7. National Library of Medicine - Low-Carbohydrate Diet. Robert Oh; Brian Gilani; Kalyan R. Uppaluri.
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