Highest Fiber — Low Carb Foods
Written by: https://www.bodymovezone.com/
It might be difficult to find foods that are low in carbohydrates but high in fiber. Non-starchy veggies and low-sugar fruits, on the other hand, have the highest fiber and nutrient content.
Vegetables and other types of fiber are emphasized in a well-constructed low-carb diet. On a low-carb diet, you can still get the recommended daily amount of fiber by eating such foods.
Is Fiber Considered a Carbohydrate?
Although most fiber sources include carbs, fiber does not elevate blood glucose, hence it is not “counted” as a carb in low-carb diets. Soluble fiber, on the other hand, offers two calories per gram, but not as glucose, but as a by-product of colon fermentation (called short-chain fatty acids). The only component that delivers bulk without calories is insoluble fiber.
Fiber, in fact, helps to limit the effect of “usable carbs” in your bloodstream, which helps low-carb diets achieve their aims. It may help prevent weight gain and aid in weight loss to the extent that it induces satiety.
Fiber is beneficial to your digestive system as well as the prevention of hypertension. It can also help you maintain healthy LDL cholesterol and blood glucose levels while slimming down your waistline and losing weight.
Daily Fiber Recommendation
Adult women should consume 25 grams of fiber per day, while adult males should consume 38 grams, according to the Academy of Nutrition and Dietetics. Soluble fiber should account for 10 to 15 grams in both circumstances. For every 1,000 calories consumed, 14 grams of fiber is considered adequate. In comparison, the FDA’s recommended recommendation for fiber, based on a 2,000-calorie diet, suggests 25 grams of fiber.
As you become older, you require less fiber. Men and women over the age of 50 should ingest 21 grams of fiber per day, respectively. Unfortunately, the majority of people consume far less fiber than is suggested. The average American consumes only 17 grams of fiber per day, with only around 5% of the population meeting the recommended amount. [Trusted Source]
Foods High in Fiber and Low in Carbohydrate
Two varieties of seeds are high in fiber and have relatively few carbohydrates to worry about. They make excellent supplements to your diet and may be prepared in a variety of ways.
Flax seeds have essentially no carbohydrate that can be used. They have a lot of soluble and insoluble fiber (about one-third of the fiber is soluble). Flax is nutrient-dense and may be the ideal low-carb fiber option. A tablespoon of ground flax contains 2 grams of carbohydrate, with 1.9 grams of fiber.
Chia seeds have a comparable fiber and carbohydrate profile as flax seeds. Chia seeds can be utilized in a variety of ways, including as a salad topping or a yogurt ingredient.
More Fiber Than Usable Carbs
The following foods have more fiber than useable carbohydrate, making them excellent low-carb choices:
1 cup raw blackberries includes 6 grams of useable carbs and 8 grams of fiber.
Broccoli (cooked): 1/2 cup chopped cooked broccoli has 2 grams of useable carbohydrates and 3 grams of fiber.
Broccoli (raw): 1 cup chopped raw broccoli has 4 grams of useable carbohydrates and 2 grams of fiber.
1/2 cup chopped, cooked cauliflower includes 1 gram of useable carbs and 2 grams of fiber.
1 cup raw cauliflower offers 3.5 grams of useable carbs and 2 grams of fiber.
Collard greens have 2 grams of useable carbs and 6 grams of fiber per cup of chopped, cooked collard greens.
Avocado includes 3 grams of useable carbs and 10 grams of fiber in 150 grams.
High-fiber cereals: Read the labels carefully, although some high-fiber cereals are also low in carbohydrates or have a low carbohydrate content.
Cooked spinach and chard: 2 grams of useable carbs and 8 grams of fiber are found in one cup of chopped, cooked spinach. 3 grams of useable carbohydrates and 3 grams of fiber are found in a 150-gram serving of chard. To make 1 cup of cooked spinach or chard, you’ll need 6 cups of raw spinach or chard.
Coconut flour and unsweetened coconut: Unsweetened coconut offers 2 grams of useable carbs and 4 grams of fiber in a 15-gram serving. Coconut flour offers 4 grams of useable carbohydrates and 5 grams of fiber per 15-gram serving.
1/2 cup raw wheat bran offers 6 grams of useable carbs and 12 grams of fiber (unprocessed).
There’s about the same amount of usable carbs as there is fiber.
These foods offer an equivalent quantity of carbs and fiber that can be used. They’re a good balance of the two, and they’re also beneficial for your diet.
1 cup chopped asparagus includes 2 grams of useable carbohydrates and 3 grams of fiber.
1 cup chopped celery has 1.5 grams of useable carbs and 1.5 grams of fiber.
1 cup cooked eggplant includes 3 grams of useable carbs and 3 grams of fiber.
Mushrooms: 1 cup (155 grams) contains 4 grams of useable carbs and 2 grams of fiber.
Radishes: One cup of raw sliced radishes has 2 grams of useable carbohydrate and 2 grams of fiber.
1 cup red raspberries offers 8 grams of useable carbs and 9 grams of fiber.
1 cup raw romaine lettuce contains 0.5 gram useable carbohydrates and 1 gram fiber.
Carbohydrates with a high fiber content but a low usable carbohydrate content
These foods have more fiber than useable carbs, despite their high fiber content. They’re still nutritious, but bear in mind the carbohydrate content.
1 cup raw, chopped bell peppers offers 6 grams of useable carbs and 3 grams of fiber.
1/2 cup cooked cabbage includes 3 grams of useable carbs and 2 grams of fiber.
Cabbage (raw): 1 cup (89 grams) raw cabbage has 3 grams of useable carbs and 2 grams of fiber.
Nuts and seeds: Nuts and seeds come in a variety of shapes and sizes, but they are all high in fiber.
1 cup (63 grams) whole, uncooked snow peas offers 3 grams of useable carbs and 2 grams of fiber.
Strawberry halves: 1/2 cup (76 grams) includes 4 grams of useable carbs and 2 grams of fiber.
Supplements with fiber
Fiber supplements can be beneficial additions to a high-quality, healthy diet in some cases. They should never, however, take the place of consuming high-fiber meals that are also strong in antioxidants and other vital elements for good health.
There is some evidence that taking fiber supplements in pill or powder form does not provide the same benefits as eating fiber naturally. In addition, only the soluble, nonfermenting, gel-forming fiber has been demonstrated to be beneficial in clinical trials. Furthermore, because supplements are not regulated by the FDA, be sure the packaging has a third-party seal such as USP or NSF.