Top 14 High Fiber Low Carb Foods

January 25, 2023 12:29 pm42 commentsViews: 34

There are a lot of impressive health benefits associated with low carb diets. Several studies and prolonged research have concluded that low carbs high fiber foods assist greatly in weight loss by reducing hunger.

Other health benefits include an increase in HDL (good) cholesterol and subsequent reduction in LDL (bad) cholesterol along with blood pressure.

When we mention low carb diets, we refer to diets that provide less than 130 grams of carb per day; on the other hand, only 20-50 grams of carbs are generally offered by very low carb diets.

One would argue that, for obvious reasons, very low carb diets are better than low carb diets, but a very low carb diet also carries very low fiber content that is essential for heart, digestive, and stomach health.

This is so important because various studies suggest that only 5% of American adults – regardless of the diet they are adopting – get the daily 25-38 grams of fiber, which is the recommended level.

So, keeping in mind the various health benefits of low carbs diet and the importance of the sufficient amount of fiber in our body, we have listed some foods for you that are both low in carbs and high in fiber.

Purple cabbage

Purple cabbage, also commonly known as red cabbage, tastes very similar to green cabbage and is a portion of very healthy food to add some color in your dishes.

Despite being almost identical in taste to green cabbage, purple cabbage has more essential plant compounds that provide various health benefits like reduction in inflammation, enhanced bone and heart health, and prevention against some cancer cells.

Eggplant

Eggplant, also commonly referred to as aubergines, contains minimal calories and provides a different texture to your dishes. It is commonly used in dishes all over the world and is a very rich source of fiber and various vitamins and minerals, like potassium, folate, and manganese.

There are 2 grams of net carbs and 3 grams of fiber present in one cup (82 grams) of cubed, raw eggplant. 

Asparagus

You must have already heard asparagus as a springtime vegetable cultivated in different colors like white, purple, and green.

Asparagus contains very low calories but is high in folate, providing 17% of the DV, which is known to be essential during pregnancy and assists in DNA formation and cell growth. The vegetable also packs 46% of vitamin K’s DV in one cup (134 grams).  

Broccoli

Broccoli is already popular for being very nutritious. It is high in fiber while also being low in calories. It also packs various valuable vitamins and minerals, like potassium, folate, and vitamins K and C. Broccoli also has a lot more protein than most of the other vegetables.

It can be consumed raw or cooked, but it has been scientifically identified that steaming it provides the most benefits.        

Cauliflower

It is no surprise that Cauliflower is on this list as it is very popular for being low in carbs. It can conveniently be used as a substitute for grain or even a pizza crust that is low in carbs.

It is yet another cruciferous vegetable that is part of the Brassica family. It is high in minerals, vitamins, and fiber while being restrained on carbs and calories.

Wheat bran

It is a very popular food item in South Asian countries. It is the outer coating of the wheat kernel. Naturally, you will find it along with whole grains, but you can also buy it on its own to add a nutty flavor and texture to various foods like casseroles, soups, yogurt, smoothies, and baked goods.

It is most popular for its insoluble fiber nutrient that is vital in aiding irregular bowel movements and constipation.  

Pistachios

Pistachios are technically a fruit but are more commonly used a nut. It is home to a unique flavor and vibrant green color. They are commonly used in many popular dishes like desserts such as cakes and ice creams.

They are very nutritious and contain a high amount of healthy fats and vitamin B6, a vital vitamin that is effective in hemoglobin formation and blood sugar regulation.     

Raspberries

There are 8 grams of net carbs and 9 grams of fiber present in one cup (140 grams) of raspberries. They are a sweet summer fruit that must be consumed right after the purchase for maximum benefits.

Apart from being low in calories, they are also surprisingly rich in various important minerals and vitamins. Just like blackberries, raspberries also provide antioxidants upon consumption that help control free radicals and prevent many diseases.  

Related: Health benefits of Raspberries and Raspberry Leaf Tea

Blackberries

As motioned above, Blackberries are super-rich in disease-preventing antioxidants. They are a tasty summer fruit that is incredibly nutritious. There is approximately over 30 % DV for vitamin C in one cup (140 grams) of blackberries.

There are many health benefits linked to Blackberries due to their antioxidants properties. Antioxidants have been known to reduce the risk of certain types of cancer, heart disease, and chronic inflammation.       

Unsweetened coconut meat

For those unaware, coconut meat is the white flesh inside of a coconut. It is high in fiber and low in carbs. It is commonly sold shredded that can be included in granola bars, desserts, and breakfast foods for additional texture.

There are 2 grams of net carbs and 5 grams of fiber in a single ounce (28 grams) of unsweetened, shredded coconut meat.

Almonds

Among all the nuts, Almonds are easily the most popular across the world. They are highly nutritious, along with being a great snack food.

They are rich in antioxidants, fats, and essential minerals and vitamins like magnesium, manganese, and vitamin E. They are also rich in protein and fiber and may aid in weight loss by enhancing the feeling of fullness.

Avocado

Avocados are a great high fiber low carb foods that have a distinctive buttery texture. They are technically categorized as a fruit but are commonly eaten as a vegetable.

They are high in monosaturated fats and are rich in vitamins K, C, fiber, potassium, and folate. There are about 3 grams of net carbs and 9 grams of fiber in a 136 grams cup of avocado.

Chia seeds

Chia seeds are a great source of various essential nutrients despite being tiny in size. They are high in protein, fiber, and various minerals and vitamins. Moreover, they are also popular for being a rich source of omega-3 fatty acids. There are about 2 grams of net carbs and 11 grams of fiber and 30 grams of Chia seeds.

Flax seeds

Similar to Chia seeds, despite being small in size, these seeds are full of necessary nutrients. They are most popular for being a source of antioxidants, fiber, and omega-3 fatty acids.

It is very easy to include flax seeds in your diet, and doing that can open you to a lot of attractive health benefits. There are about 0 grams of net carbs and 4 grams of fiber in 14 grams (2 tbsp.) of flax seeds.

Final Words

It is natural to look for foods that are very low in carbs and consume them only in order to achieve your goals. Despite this looking like a great idea, consuming only low carb foods can backfire as most foods with very low carbs are also low on fiber that is essential dietary nutrition. So, it is best to stick to these high fibers, low carbs foods to gain maximum benefits.

You can check out the related section to find similar content if you found this article helpful. You can also share your thoughts using the comments section down below.

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