These Are the Best High Fiber Low Carb Foods

High fiber low carb meal

Low carb foods are becoming increasingly popular owing to the benefits of low carb diets. Low carb diets are in vogue since followers of these diets find that they can control their hunger and lose weight. High fiber low carb foods have an important place in such diets.

They may also help to improve your blood lipid profile and reduce your blood pressure slightly. Low carb diets can increase good cholesterol (HDL) and reduce bad cholesterol (LDL).

Low carb diets are also helpful for diabetics since they may bring blood sugar levels under control. There are some studies that indicate improved blood sugar management for diabetics on low carb diets.

There are different kinds of low carb diets. The more moderate low carb diets allow around 130 grams of carbohydrates per day. But there are also more extreme low carb diets that may allow as little as 20 grams of carbohydrates per day.

However, the problem with low carb diets is that they can also be low in fiber. This is unfortunate because fiber is highly necessary for your digestive and metabolic health. Few people in the US consume the recommended daily intake of fiber. Hence, the health of most Americans is at risk.

If you want to follow a low carb diet, then you should also make sure that you include foods that are high in fiber besides being low on carbs.

Here are some of the best high fiber low carb foods.

Almonds

Almonds are an extremely popular kind of tree nuts that are enjoyed all over the world. Since they are rich in nutrients and high in fiber, they are the ideal snack food.

Almonds are also extremely rich in heart-healthy monounsaturated fats. They have high amounts of several vitamins and minerals, the most notable of which are magnesium, manganese and vitamin E.

Almonds are the perfect low carb food since they have everything that you could ask for, including high fiber and protein besides healthy fats and several other nutrients. Since they are high in both proteins and fiber, almonds can help you to control hunger and consume fewer calories.

An ounce of almonds has just 3 grams of carbohydrates. It can also provide you with 4 grams of fiber to help you meet your recommended daily intake.

Avocados

Avocados are the favorite health food for many people around the world since they have high amounts of heart-friendly monounsaturated fat, vitamins, minerals, fiber and protein. Avocados are the perfect package for the low carb diet.

This high fiber low carb food also has a rich taste with delicious buttery texture. Although avocados may be added to various dishes in the same way as vegetables, they are technically fruits.

Besides having high amounts of monounsaturated fats, this healthy fruit also has lots of vitamin C, vitamin K, potassium, folate and fiber.

A small avocado weighs around 136 grams and it packs 9 grams of fiber with just 3 grams of carbohydrates, making it an ideal high fiber low carb food.

Chia Seeds

Chia seeds may be small but they pack a lot of nutrients, due to which they are very nutrient-dense. Chia seeds are a great health food since they can provide lots of nutrients even in small serving sizes.

Chia seeds are renowned as one of the finest sources of plant-based omega-3 oils. They are also very rich in minerals, vitamins, protein and fiber. On account of their high fiber, high protein and low carbohydrate content, chia seeds can make for a good high fiber low carb snack.

Chia seeds are versatile since you can consume them in several ways. You can sprinkle them on yogurt, salads and add them to smoothies. One of the key plus points of chia seeds is that they can gel substantially with the addition of water. Hence, they make good vegan thickeners for jellies and sauces.

2 tablespoons of chia seeds can provide you with an immense 11 grams of fiber. There are just grams of carbohydrates making it an excellent high fiber low carb food.

Raspberries

Raspberries are a delicious summer fruit that provide a very balanced sweet yet tart flavor that is extremely refreshing during the hot summer days.

Raspberries are high in fiber and low in calories. They have high amounts of several minerals and essential nutrients. Only one cup of raspberries (140 grams) provides half of daily recommended vitamin C and 40 percent of your daily recommended manganese.

They also have high amounts of antioxidants that can protect you against inflammation and reduce the risk of chronic diseases.

This healthy fruit is highly versatile. You can consume it in different ways like. for instance, you can put it into your overnight oats, toss it into yogurt parfaits or add it to different desserts for a delectable sweet and sour taste.

With one cup of raspberries you are getting 8 grams of fiber and only 8 grams of carbohydrates.

Blackberries

Blackberries are delicious fruits that are rich in antioxidants. Their well-balanced sweet and sour flavor provides the ideal refreshment during the hot summer months. Blackberries are the ideal snack food since they are rich in various nutrients that are very good for your health.

Just a cup of blackberries (140 grams) can provide you with 30 percent of your recommended daily intake of vitamin C. besides having a high amount of vitamin C, blackberries also have high levels of antioxidants. In fact, they are one of the richest sources of antioxidants when it comes to fruits.

High intake of antioxidants can reduce inflammation levels and bring down the risk of chronic illnesses such as heart disease.

Blackberries can also help to improve your metabolic health. One study carried out on 27 obese men found that even while consuming a high fat diet, blackberries can improve your insulin sensitivity and fat burning.

With every cup of blackberries, you are consuming 7 grams of fiber and only 6 grams of carbohydrates making it a very good high fiber low carb food for you.

Coconuts

Coconuts are the staple of many healthy diets around the world. Coconuts are prized for the white flesh inside, which is also called coconut meat.

Coconut meat is sold in shredded form and it is thus ideal for breakfast foods, granola bars and desserts.

Coconut has high amounts of certain key nutrients and minerals, such as manganese and copper. Copper is a very important micronutrient since it is essential for enzyme function, fat metabolism, heart health and bone formation. Copper is one of the reasons why coconut is so good for health.

An ounce of coconut meat can give you 5 grams of fiber with just 2 grams of carbohydrates.

Flax Seeds

Flax seeds are tiny seeds that are packed with healthy oils and nutrients. They are a particularly good source of antioxidants, fiber and omega 3 fatty acids. They also have low amounts of carbohydrates in comparison to fiber.

One of the great benefits of flax seeds is that they have a much better ratio of omega 3 to omega 6 than other kinds of oil seeds. This is a key consideration for health since the optimum ratio can help to control inflammation, whereas a high ratio of omega-6 to omega-3 is a crucial factor behind several chronic diseases that derive from high inflammation.

You can incorporate flax seeds into your diet in several different ways. Flax seeds should be ground so that you can gain more of their possible health benefits.

With just 2 tablespoons of flax seeds, you can get 4 grams of fiber and almost no carbohydrates.

Wheat Bran

The hard coating on the exterior of the wheat kernel is known as the wheat bran. You can find it naturally in whole wheat, however, you can also purchase it separately. Its nutty flavor and distinct texture can impart a delicious flavor to your casseroles, soups, yogurt, smoothies and baked goods.

Wheat bran has high amounts of several nutrients, minerals and vitamins. Just half a cup of wheat bran can provide you with 41 percent of your daily requirement for selenium and over 140 percent of your daily requirement for manganese.

Wheat bran is also well known for its high levels of insoluble fiber. Insoluble fiber is an important nutrient for regulating bowel movements and treating constipation.

You can gain 6 grams of fiber with just 4 grams of carbohydrates in a quarter cup serving of wheat bran.

Conclusion

You should consume a variety of high fiber low carb foods if you are following a low carb diet. We should try to include more of these foods into our diets since most of us are not getting enough fiber in our diets. Consuming enough fiber through the inclusion of high fiber low carb foods has the potential for greatly improving your health while reducing the risk of certain chronic diseases.

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