Fiber is an essential part of a healthy diet, but how to do carbohydrates fit in?
While carbs are not always bad, refined carbohydrates lead to weight gain, an increase of chronic diseases like type 2 diabetes, hypertension, and inflammatory diseases later in life. (1) Complex carbohydrates, on the other hand, can be a healthy part of a balanced diet and even necessary for optimal health. (2)
If you are watching your weight and want to be the healthiest you can be, skipping the refined carbohydrates is the way to go. It is a no-brainer for those who want to feel well, have more energy, lose weight, and avoid many chronic diseases.
The low-carb trend is extremely popular lately, due to the emerging diet trends like the keto diet, which focuses on no or low carbs. While no one diet works for everyone, the keto diet has been popular because it can help with specific health issues. Practicing the keto diet can help to improve seizures related to epilepsy (3), reduced blood sugar, and more. But that does not mean that keto is right all the time, for everyone.
While it can be helpful for certain people, long-term use of the keto diet can have its downside as well. (4) The important thing to remember for a healthy diet is balance. Sometimes low carb can be healthy, and fiber is always a good idea.
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Foods High in Fiber, Low in Carbs
Check out the list of foods below that are high in fiber, and low in carbs to get the more out of your diet and see where these foods can help your health elsewhere, too.
1. Chia Seeds
Chia seeds are full of both insoluble and soluble fiber, and barely any carbohydrates. They have many health benefits, too. These seeds can lower the risk of experiencing chronic disease, and they are excellent sources of nutrients.
These seeds are a great way to get in more nutrition, too. Although, if you have low blood pressure, it might be best to skip these. They have a significant effect on lowering blood pressure levels, which can be helpful for those who suffer from hypertension or high blood pressure.
Add in some of these nutrient-dense seeds to your next smoothie, meal, or even side dish to get all the health benefits and none of the carbs.
Avocado is one of the healthiest fruits to eat. High in essential healthy fats and many nutrients, avocado has tons of fiber, too.
Did you know that even just one small serving of avocado can cover your entire intake of potassium for the day? Avocados are full of extra health secrets.
They are a great choice for low-carb diets and any diet to help with weight loss, better cholesterol levels, and overall lower risk of inflammatory diseases. Spread some avocado on your toast, add it to your eggs, or mix it into your favorite dressing or dessert. With the creamy texture, the options are endless.
3. Leafy Greens
Leafy greens are an important part of a healthy diet for many reasons. They are a great food to maintain good health overall. They are full of tons of essential vitamins and minerals, low in carbs, and high in fiber.
They are even high in essential B vitamins, like niacin. Along with fiber, greens are also high in vitamin K1, which is a key contributor to digestive health and overall functioning in the body.
Add some more collard greens, spinach, kale, bok choy, dandelion greens, and more to your diet today to reap the many benefits and never go over your carbohydrate intake.
This type of berry is famous for being low carb and high in fiber. Berries, in general, are one of the best food groups to eat for overall health because of that fact.
Blackberries pack in over 5 grams of fiber and less than 10 grams of carbs in just a 100-gram serving size. They are also good for many other aspects of health.
They are not only high in fiber, but they also contain a ton of vitamin C and B vitamins. They can even help to produce oral and cognitive health. The food you choose has a great impact on how it affects your mental health and wellbeing. Keep that in mind and choose your plate carefully every time you are ready for your next meal. (5)
Ready to get your fill of nutrients, fiber, and almost zero carbohydrates? Broccoli is your new go-to vegetable. With so many nutrients, you cannot go wrong.
Even just the stalk of broccoli contains a vast amount of vitamin C, A, calcium, non-heme iron, many B vitamins, magnesium, and more.
Many skip the broccoli for the taste, but you can flavor broccoli to be tasty, too. Make a healthier version of Chinese food with coconut aminos instead of soy sauce and get creative with low carb noodles like green lentil pasta.
6. Wheat Bran
Wheat bran is extremely healthy, and not only for its high fiber and low carbohydrate content.
This is a great option to add to many of your favorite foods, too. It has an almost nutty flavor, and it pairs well with cereal, pasta as a bread crumb alternative, and even oatmeal.
Although some cannot tolerate wheat like those with Celiac Disease, wheat bran can be a healthy part of a balanced diet for those who can tolerate wheat.
Cauliflower only contains 5 grams of carbs per 100 gram serving, and it is also full of fiber.
This cruciferous vegetable is a great way to get in more nutritious food that feels hearty as if you were eating carb-filled bread. That is because it makes an excellent pizza crust.
The recipe is simple, and the taste will surprise you. Check out a quick and easy recipe for cauliflower pizza soon. You can even lookup some cauliflower rice, too.
Cauliflower is also important to get adequate levels of the nutrients we all need to sustain a healthy diet. It can help to reduce the risk of inflammatory disease as well. (6)
8. Coconut and Coconut Flour
The average size of coconut pieces only contains 12 g of carbs, and it is full of essential fatty acids to promote weight loss, and more.
Coconut is also a great alternative to many foods, especially as a flour substitute. Coconut flour is all the rage lately, and for good reason. It is full of helpful nutrients, and it is an excellent low-carb alternative.
Switch up your baking and cooking methods, and give coconut flour a shot soon.
9. Most Nuts
Nuts, in general, are a great option if you want to get in more fiber and fewer carbs, but some are especially helpful. These include pecans, almonds, peanuts, walnuts, hazelnuts, macadamia, and brazil nuts.
All the nuts above only contain between 4 and 9 grams of nuts per 100-gram serving. Try to limit your intake of nuts like pistachios because they have a much higher carb amount at over 30 grams.
Add some nuts to your diet to benefit from the many health benefits, along with a low-carb and high fiber diet.
There are only 5 grams of carbs in one cup of shredded cabbage, so they make the perfect low-carb vegetable. They also have nearly 2 grams of fiber in just one cup.
Mixing cabbage into your already fiber-filled meals is a great option. Chop some up with a salad full of other low-carb vegetables like broccoli and leafy greens.
Cabbage makes a great flavor additive and the nutrients are well worth it. With cabbage, you will be getting more vitamin C, K, folate, and vitamin B6.
Flaxseed can be a super healthy part of your diet. They are high content of fiber, omega 3 fatty acids, and more help with providing healing through the body in regards to hormone health, and more.
They are also high in monounsaturated and polyunsaturated fats, which can help to restore better health. Flaxseed are naturally high in both soluble and insoluble fiber, and barely have any carbs.
Flaxseed can also help to restore hormone levels. Do not be afraid to add some flaxseeds to your oatmeal, cereal, smoothies, or even desserts for a healthy nutritious boost of fiber, and much more
Mushrooms are always a good idea for any diet. They are not only one of the least common allergens around, but they are a powerful source of nutrition.
They are barely any carbs, and while some mushroom content is not as high as the others, it is still worth noting in this small vegetable. Shiitake mushrooms are some of the highest with 2.4 grams of fiber per 100-gram serving.
Add some mushrooms to your eggs in the morning, or your low-carb pasta alternatives at night. There is no limit to where you can use mushrooms. Get creative in the kitchen.
Low-carb diets are not always the option for everyone, but many can do well at least in the short team with a low-carb and high fiber diet.
Many foods contain little carbs and high amounts of fiber, and there are many more. Remember that not all carbs are not the enemy when it comes to weight loss and overall health. Refined carbohydrates are a food group that everyone can benefit from removing.
However, complex carbs can be a healthy part of a balanced diet. Try out some of these foods in your daily diet to see if a low-carb, high fiber diet is right for you right now.