The Best High Fiber and Low Carb Foods
Getting fiber-rich and low-carbohydrate foods seem like a challenge because it’s hard to find. But apparently, vegetables and fruits free of carb and low in sugar contain lots of fiber and other nutrients for the body’s needs.
Supposedly, a low carbohydrate diet is from consuming vegetables and foods high in fiber. So, choosing low-carbohydrate foods is actually the same as looking for high-fiber foods.
Does Fiber Count as a Carbohydrate?
Although many high-fiber foods contain carbohydrates, it does not raise blood sugar. Fiber provides a lot of calories as a fermentation material in the large intestine, not as glucose.
The use of fiber is to maintain the stability of the use of carbohydrates in the bloodstream. Increasing satiety is also one reason to prevent weight gain and help reduce it. Fiber is an important ingredient in digestive health, it is also useful to keep cholesterol and blood sugar levels healthy.
Recommended Daily Fiber
Adult women must consume 25 grams of fiber/day, while adult men must consult 38 grams. In these two cases, 10 grams to 15 fibers must come from soluble fiber. As we get older, a person needs less fiber. The 50-year-old woman is recommended to consume 21 grams of fiber and adult men just need 30 grams of fiber. This is the result of a scientific analysis presented by The Academy of Nutrition and Dietetics.
Most people don’t have enough fiber daily. In fact, human ancestors in the past sometimes consumed up to 100 grams of fiber per day. So, to get a high fiber supply is not difficult and easy if you know the type of food you have to eat. So, we need to convey foods high in fiber and low in carbohydrates so that this makes it easier for us to find them.
High Fiber Low Carb Foods
If you want to limit carbohydrates, pay attention to the ratio of using carbohydrates to get some fiber. You must know how many carbohydrates you eat to get 1 gram of fiber. Consider the following list:
Meals That Are Dominated The Fiber
There are two types of seeds that contain lots of fiber, and only a small portion of carbohydrates. These grains are healthy and good food to meet daily nutrition. Look below about
1. Flax Seeds: These are seeds that are very high in fiber content, even almost no carbohydrate content in them. Flax seeds contain both types of fiber, either soluble or insoluble fiber. Insoluble fiber amounts to about 1/3 of the amount of soluble fiber. This is a nutrient-rich seed with high fiber content and very low carbohydrate content. One tablespoon of flax seeds already contains 1.9 grams of fiber and 2 grams of carbohydrates.
2. Chia Seeds: This seed is almost the same as flax seeds, it is a pioneer of fiber among other grains. Chia seeds can be used for many things such as salad toppings and yogurt additives.
Besides these two types of grains, vegetables are also high in fiber. Almost all the contents in it are fiber.
List Foods are Higher in Fiber than Carbohydrates
Here are foods high in fiber and low in carbohydrates. So, they are suitable as a source of low-carb diets.
1. Wheat Bran: Contains 3 grams of usable carb from every 1/2 cup of raw wheat bran, and contains 6 grams of fiber.
2. Unsweetened Coconut and Its Flour: In every 1 ounce, unsweetened coconut contains 2 grams of usable carb, but it contains 5 grams of fibers.
3. High-Fiber Cereals: For this food, you must pay attention to the label, some of the high-cereal fiber also contains small amounts of carbohydrates.
4. Spinach and Chard (cooked): In one cup of cooked spinach contains 3 grams of usable carb and contains 4 grams of fiber. To get one cup of cooked spinach, you need 6 cups of fresh spinach.
5. Collard Greens: 1 cup of collard chopped or cooked collard greens already contains 4 grams of usable carb, while the fiber is 5 grams.
6. Avocado: One medium-sized avocado you can get as much as 3 grams of usable carb and 12 fibers.
7. Broccoli (cooked): 1/2 cup of chopped broccoli or cooked broccoli contains 1 gram of usable carb and 3 grams of fiber. Foods high in fiber and low in the carb are suitable as a low-carb diet menu.
8. Frozen spinach: 10 ounces of frozen spinach contains only 3 grams of usable carb and contains up to 8 grams of fiber.
9. Cauliflower (cooked): In 1/2 cup chopped, and cooked cauliflower has fulfilled as much as 1 gram of usable carb, and 2 grams of fiber.
10. Cauliflower (raw): For fresh cauliflower, you can just take 1 cup to get 2 grams of fiber.
11. Blackberries: Furthermore, low-carbohydrate and high-fiber foods are blackberries. One cup of raw blackberries contains 6 grams of usable carb and 8 grams of fiber.
Fiber Supplements
In some situations, you sometimes need to take fiber supplements to meet the needs of daily nutrition. But you should not take high-fiber foods that are also rich in antioxidants and other nutrients. Some evidence suggests that consuming pure fiber as a pill sometimes does not provide full benefits. In addition, some additives are also present in fibers such as those found in wheat, which contain phytates. This compound can prevent the absorption of several types of nutrients, so consuming large phytates must be avoided.
The most common fiber supplement found is Chitin and Chitosan. This supplement is made from crustaceans, marine animals. So, if you are allergic to seafood you should avoid taking this supplement.
Instructions for Consuming Fiber
Fiber is an important substance for a healthy diet, but you should pay attention if you want to consume large amounts.
Especially for those of you who are not familiar with high-fiber foods, increasing fiber intake should not be simultaneous but must be done gradually. It is important to note that there is no disturbance in your intestines.
Now, when you consume fiber supplements, you have to consume lots of water as well as consume high-fiber foods. Water is very important to help absorb fiber. In some cases, taking fiber supplements or high-fiber foods without being accompanied by balanced water, sometimes someone can choke.
Consuming fiber in large quantities can prevent the absorption of several types of drugs. Then it is recommended to consume fiber one hour before meals or two hours after that.