There are 5 main food groups: Carbohydrates, proteins, fats, dairy products and vegetables. Although a wide variety of foods are recommended for daily consumption, carbohydrate-rich foods are probably the most important. That being said, here are some of the best foods that are low in carbs but high in fiber.
Low-carb diets are all the rage these days. That’s not surprising. This type of diet not only helps you lose weight, but is also associated with a number of health benefits, such as B. lowering cholesterol levels and improving blood sugar control.
Low-carb diets typically contain less than 130 grams of carbohydrates per day. A very low-carb diet can provide up to 20 grams of carbohydrates per day.
However, low-carb diets often contain little fiber. This is less desirable for a healthy diet.
Dietary fiber is an important nutrient. It promotes intestinal health, strengthens the digestive organs and is even known to be good for the heart.
Fortunately, it’s not difficult to follow a low-carb, high-fiber diet if you make good food choices. A diet high in protein and low in carbohydrates is also extremely beneficial.
Low-carb diets often contain little fiber as well – that’s the solution.
10 of the best high-fiber, low-carb foods
1. Chia seed
Chia seeds are a vision of the Salvia hispanica plant. Despite their small size, these natural spots are rich in a variety of nutrients and are one of the best plant sources of omega-3 fatty acids.
Chia seeds are also rich in fiber and protein, but low in carbohydrates. While too small to be a staple of a meal or snack, chia seeds are a good fiber-rich blend for yogurt and mix well as an ingredient in smoothies.
Two tablespoons of chia seeds provide 11 grams of fiber and only 2 grams of carbohydrates.
Flaxseed is another seed that can work well as a fiber-rich bedding, but it must be ground first. Like chia seeds, they are a good source of omega-3 fatty acids and also provide antioxidants that are good for your health.
Two tablespoons of ground flax provide 4 grams of fiber and are carbohydrate free.
Almonds are another good carbohydrate-rich food that contains healthy fats and antioxidants. They also provide a large amount of protein.
Like fiber, protein takes time to digest and is good for fighting hunger. Due to their fat content, it is best not to eat more than a handful, but almonds are an excellent healthy snack.
Twenty-eight grams of almonds provide 4 grams of fiber and 3 grams of carbohydrates.
Blackberries, a very popular summer fruit, are also a good snack that is rich in fiber. Blackberries are an excellent source of antioxidants and vitamin C and are associated with a lower risk of heart disease. They also help reduce inflammation.
Studies show that blackberries are a fat-burning fruit. This is something you may be interested in if you are eating to lose weight.
One cup of blackberries (140 grams) provides 7 grams of fiber and 6 grams of carbohydrates.
Another popular summer fruit full of antioxidants and vitamin C. Raspberries are not only a good high-fiber, low-carbohydrate food, but they are also a source of manganese, which helps activate many important enzymes and promotes healthy liver function.
Eat them by the handful, as a snack, or add them to Greek yogurt. It’s a great combination that tastes great and provides plenty of protein for muscle building.
One cup of raspberries (140 grams) provides 9 grams of fiber and 8 grams of carbohydrates.
6. Wheat bran
Wheat bran is one of the best low-carb foods. If you can get it from whole grain products, you can also buy it yourself.
There are many ways to incorporate these high-fiber foods into your diet. You could, for example. B. Make muffins from wheat bran, but the other ingredients would increase your carbohydrate intake. That would be counterproductive.
A better idea would be to sprinkle a plate with oatmeal. It can also be used in yogurt and smoothies. It not only increases the fiber content, but also adds extra protein.
A quarter cup of wheat bran (15 grams) provides 6 grams of fiber, but only 4 grams of carbohydrates.
7. Red cabbage
Red cabbage, or purple cabbage as it is sometimes called, is as nutritious as it is colorful. It is also rich in antioxidants and fiber. Red cabbage fiber is a prebiotic. It feeds probiotic bacteria in your gut. That alone is a good reason to eat more of this versatile vegetable.
Add it to a salad and eat it cold or cook it and serve it warm as a meal. The phytochemicals it contains are associated with a number of health benefits, including a healthier heart.
One cup of shredded red cabbage (89 grams) provides 2 grams of fiber and 5 grams of carbohydrates.
Cauliflower is often the favorite food of people following a low-carb diet. It provides an impressive array of vitamins and minerals and is a good source of choline.
Choline stimulates metabolism and promotes brain and liver health. So there are lots of reasons to eat more of this cruciferous vegetable, and it’s very nutritious too.
One cup of shredded cauliflower (85 grams) provides 2 grams of fiber and 2 grams of carbohydrates.
Broccoli is another popular cruciferous vegetable that deserves a place on this list of high-fiber, low-carb foods, and when cooked and served with cauliflower, it’s a delicious combination.
If you want as many nuts as possible, try not to overcook them. Ten to fifteen minutes should be fine.
Broccoli contains more protein than most other vegetables and is a good source of vitamin C, vitamin K, folate and potassium.
One cup of raw broccoli (71 grams) contains 2 grams of fiber and 3 grams of carbohydrates.
Asparagus is not one of the cheapest vegetables you can buy, they are very nutritious and are an excellent source of folic acid and vitamin K.
Asparagus is a spring vegetable that comes in different colors. No matter what color it is, it’s always a great addition to a healthy meal.
If you only know the green police, you may be surprised to learn that there is also a purple option. White asparagus is also an option. It is very popular in the Netherlands, where the Dutch often call it white gold.
One cup of raw asparagus (134 grams) contains 3 grams of fiber and 2 grams of carbohydrates.
So here we are, 10 high-fiber, low-carb foods?
high fiber low carb foods breakfast, high fiber foods, high-fiber, low-carb vegetables, low-carb high fiber shopping list, high-fiber vs low-carb, high fiber low-carb cereal, high-fiber low carb foods for diabetics, high-fiber, low-sugar foods