Low carbohydrate diets have been related to a number of notable health advantages. They’ve been demonstrated in studies to be particularly helpful in suppressing hunger and assisting with weight reduction.
They’ve also been linked to lower blood pressure and LDL (bad) cholesterol levels, as well as higher HDL (good) cholesterol levels. Moreover, reduced carbohydrate diets have been shown to enhance blood sugar management in those with type 2 diabetes.
Low-carb diets generally contain fewer than 130 grams of carbohydrates per day, and extremely low-carb diets have 20-50 grams of carbohydrates per day.
Yet, certain very low-carb diets may be deficient in fiber, a nutrient essential for digestive, cardiac, and intestinal health.
In fact, studies suggest that just 5% of American individuals reach the required 25-38 grams of fiber per day, regardless of whether they consume low carb or not.
If you follow a low-carb diet and are concerned about your fiber consumption, there are some delightful meals that are both low in carbohydrates and rich in fiber.
14 High-fiber Keto Diet food
1. Flax seeds
Flax seeds are tiny oil seeds that are high in nutrients. They are particularly high in omega-3 fatty acids, fiber, and antioxidants. They’re also low in digestible net carbohydrates, which are total carbs minus fiber grams. Interestingly, flax seeds have a lower omega-6 to omega-3 ratio than the majority of other oil seeds. This is significant since a lower omega-6 to omega-3 ratio has been linked to a lower risk of various chronic illnesses. Flax seeds are simple to integrate into your diet and should be crushed to enjoy the full range of health benefits.
2. Chia seeds
Chia seeds, despite their small size, are high in a variety of nutrients. Chia seeds are one of the best-known plant sources of omega-3 fatty acids, in addition to being high in fiber, protein, and various vitamins and minerals. Chia seeds may be sprinkled on salads, yogurt, and smoothies. They absorb liquids effectively as well, forming a gel that may be used as a vegan egg substitute or thickening for sauces and jellies.
3. Avocado
Avocados have a buttery feel and are high in healthful fats. Avocados, while technically a fruit, are commonly served as a vegetable and may be incorporated to a number of cuisines. Avocados are high in fiber, folate, potassium, and vitamins K and C, in addition to being high in monounsaturated fats (healthy fat).
4. Almonds
Almonds are one of the most popular tree nuts in the world. They’re great for snacking since they’re packed in healthy fats, antioxidants, and key vitamins and minerals including vitamin E, manganese, and magnesium. Almonds may help boost feelings of fullness and promote weight loss since they are high in fiber and protein.
5. Unsweetened Coconut Meat
Coconut flesh that has not been sweetened. The white flesh inside a coconut is known as coconut meat. It’s frequently available shredded and may be used to give texture to desserts, granola bars, and breakfast meals. Coconut flesh is high in fiber and healthy fats, while being low in carbohydrates and protein. It also has a high concentration of numerous essential minerals, including copper and manganese. Copper promotes bone development and cardiovascular health, but manganese is required for fat metabolism and enzyme activity.
6. Blackberries
Blackberries are a delightful summer berry that is both sweet and sour. They’re also quite nutritious, with 1 cup (140 grams) providing more than 30% of the Daily Value (DV) for vitamin C. Berries are among the fruits with the highest antioxidant content. Frequent consumption has been linked to a lower risk of chronic inflammation, heart disease, and some types of cancer. Also, in a 1-week trial of 27 men with excess weight or obesity on a high fat diet, consuming blackberries daily enhanced fat burning and insulin sensitivity.
7. Raspberries
Raspberries, another sweet yet sour summer berry, are best consumed soon after purchase. They are low in calories yet abundant in numerous vital vitamins and minerals. In fact, 1 cup (140 grams) contains more than 50% of the daily value for vitamin C and 41% of the daily value for manganese. Raspberries, like blackberries, are high in disease-fighting antioxidants. They may be consumed as a snack, baked into sweets, or mixed with yogurt parfaits or overnight oats.
8. Pistachios
Pistachios have been consumed by humans since 6000 BC. While officially a fruit, pistachios are utilized in cooking as a nut. Pistachios are popular in a variety of cuisines, including sweets such as ice cream and cakes, due to their brilliant green appearance and unique flavor. They are abundant in healthful fats and vitamin B6, an essential vitamin that assists in blood sugar management and hemoglobin production.
9. Wheat Bran
The hard outer layer of the wheat kernel is known as bran. While it is naturally present in whole grains, it may also be purchased separately to add texture and a nutty taste to baked products, smoothies, yogurt, soups, and casseroles. Wheat bran contains a variety of vitamins and minerals, with 1/2 cup (30 grams) supplying 41% of the daily value for selenium and more than 140% of the daily value for manganese. But, it is arguably most recognized for its high content of insoluble fiber, a vitamin that can help alleviate constipation and encourage regular bowel movements.
10. Cauliflower
Cauliflower is a popular low carb ingredient since it can be riced as a grain substitute or put into a low carb pizza crust. Cauliflower, a member of the Brassica family, is a cruciferous vegetable that is low in calories and carbohydrates while being high in fiber, vitamins, and minerals. It is also high in choline, which is essential for brain and liver function, as well as metabolism and DNA synthesis.
11. Broccoli
Broccoli is a prominent cruciferous vegetable that is abundant in a variety of nutrients.It is high in fiber and numerous critical vitamins and minerals, including folate, potassium, and vitamins C and K, in addition to being low in calories. It also has more protein than most veggies. While it may be eaten raw or cooked, studies suggest that steaming it delivers the most health advantages.
12. Asparagus
Asparagus is a popular spring vegetable that comes in a variety of hues, including green, purple, and white. It’s low in calories but high in vitamin K, with 1 cup supplying 46% of the DV (134 grams). The same serving contains 17% of the daily value for folate, which is essential during pregnancy and aids in cell development and DNA production. While most asparagus is prepared, raw asparagus can provide a nice crunch to salads and veggie platters.
13. Eggplant
Eggplants, also known as aubergines, are used in a variety of recipes across the world. They give a distinct texture to recipes while being low in calories. They’re also high in fiber and a variety of vitamins and minerals, including manganese, folate, and potassium. A serving (100 g) of eggplant can provide at least 5% of a person’s daily requirement of fiber.
14. Purple Cabbage
Purple cabbage, often known as red cabbage, is a healthy way to add color to your food. While it tastes similar to green cabbage, the purple type has more plant components associated to health advantages such as enhanced heart and bone health, lower inflammation, and protection against some cancers. Purple cabbage is also low in carbohydrates, high in fiber, and high in vitamins C and K.
Conclusion
Eating less carbohydrates can offer several health benefits, whether you want to lose weight or reduce your blood sugar levels.
Yet, contrary to popular belief, you may cut your carbohydrate intake while still receiving adequate fiber.
In truth, many low carb, high fiber foods are both healthful and enjoyable.
Read also – 20 Potential Health Benefits of dates
