High Fiber Low Carbs Foods
High Fiber Low Carbs Foods
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Low carbohydrate diets come with numerous health benefits and are specifically efficient in reducing weight and hunger. They also deliver low LDL and blood pressure and higher HDL. It improves type 2 diabetes and blood sugar level. But along with low carb, you also need to intake foods that have high fiber. Unfortunately, most high-fiber foods are also higher in carbohydrates.
Now you might be wondering how to enhance your finer consumption by following a keto or low carb diet. To solve this problem, we have listed foods high in fiber and low in carbs in every serving.
These are tiny oil seeds full of nutrients like omega-three fatty acids, antioxidants, and fiber. They contain lower digestible carbs and include a low ratio of omega six compared to 3, which is present in most oil seeds. This lower ratio assists in reducing the threat of numerous chronic diseases. 2 tablespoons of grounded flax seeds contain no net carbs and 4 grams of fiber in it. They are also called linseed oil and are similar in texture to that of flour.
Chia seeds offer omega three fats which are healthy for the body. It is high in protein, fiber, minerals, and vitamins. You sprinkle them in yogurt, smoothies, or on top of any salad. They can absorb any liquid and convert it into a gel-like substance, perfect for the thickening of jellies and sauces. You can add vanilla or cocoa powder to enhance their taste. 2 tablespoons of chia seeds can offer 2-gram carb and 11-gram fiber.
Almond is one of the famous tree nuts and high fiber low carb foods. These nuts are perfect for snacking and include healthy and nutritious fats, antioxidants, minerals, manganese, magnesium, and vitamin E. Almonds are also a high source of protein and fiber. One ounce of almonds offers 3 grams of carbs and 4 grams of fiber.
Avocado is one of the renowned high fiber low carb vegetables, but it is a fruit. It includes a mild flavor and creamy texture, which makes it neither sour nor sweet. These fruits contain monounsaturated fats, folate, vitamin K, fiber, potassium, vitamin C. Half of the large avocados consist of 2 grams of carbohydrates and 7 grams of fiber.
Raspberries and Blackberries
Raspberries and blackberries are high fiber low carb fruits which makes them ideal for the ketogenic diet. You can enjoy these berries in a small amount in between your meals. Two-third serving of raspberry contains 5 grams of carbs and 6.5 grams of fiber. In a similar serving of blackberry, there is an equal 5 grams of both fiber and carbohydrate. You can also consume berries with yogurt, smoothies, or any dessert. If fresh ones are not available, you can also intake frozen ones. One cup of blackberry offers 30% of the daily intake of vitamin C. Since berries are rich in antioxidants, it reduces the chances of heart disease, specific cancer, and chronic inflammation. One cup of raspberries fulfills 41% of the manganese and 50% of vitamin C daily intake.
Unsweetened coconut is one of the best ways to add flavor to your low-carb high-fiber diet. It is a tropical fruit that is higher in saturated fats. One cup of unsweetened and dried coconut consists of 3 grams of carbs and 7 grams of fiber. It is considered a great snack and enhances the flavor of yogurt, granola bars, breakfast foods, and desserts. Coconut meat is also full of numerous significant minerals like manganese and copper. Copper assists in the formation of bone and strong heart health. Manganese, on the other hand, is responsible for enzyme function and fat metabolism.
Cauliflower is renowned in a low carb high fiber diet for the rice substitute. Belonging to the Brassica family, it is a cruciferous vegetable lower in carbohydrates and calories but higher in minerals, fiber, and vitamins. Cauliflower is also a high source of choline, significant for liver and brain health, DNA synthesis, and metabolism. One cup or 85 grams of cauliflower consists of an equal amount which is 2 grams of carb and fiber. It serves an almost 70% daily intake of antioxidants and vitamin C.
Asparagus is a food high in fiber and low in carbs and comes in numerous colors like white, green, and purple. It is lower in calories but is a high source of vitamin K, C, and B. It serves 17% daily folate intake, essential during pregnancy, DNA formation, and cell growth. You can consume asparagus, both cooked and raw, adding it to the veggie or salad platter. 134 grams or one cup of cauliflower contains 2-gram carbs and 3-gram fiber.
Wheat bran is nothing but the outer wheat kernel shell. It is naturally present in whole grains and adds a nutty flavor and texture to the smoothies, soups, baked products, casseroles, and yogurt. Wheat bran is a higher source of minerals and vitamins and can complete 41% selenium and 140% of manganese daily intake. This high fiber low carb food is well known for insoluble fiber to improve regular bowel movements and treat constipation. One-fourth cup of wheat bran contains 4 grams carbs and 6 grams of fiber.
So whether you are interested in decreasing the blood sugar levels or lowering the weight, consuming high fiber and low carb foods is the best way to do it. For some people, fiber is highly beneficial for their health. So select the above fiber-enriched foods that are also lower in carbohydrates. In this way, you can include the best of both worlds.