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Monday, 1 February 2021

Fifteen high-fibre foods that are low in carbs


Franziska Spritzler at Diet Doctor site writes:
Top 15 high-fibre, low-carb foods
How can you get the benefits of fibre while staying keto or low carb? Choose from our list of 15 keto-friendly, high-fibre foods, which includes the amount of fibre and net carbs (total carbs minus fibre) per serving.

Avocado
Although it’s often grouped with vegetables, the avocado is technically a fruit. However, this fruit is high in fat, with a creamy texture and mild flavour that’s neither sweet nor sour.

Broccoli
Broccoli belongs to the family of cruciferous vegetables, which includes Brussels sprouts, cabbage, and cauliflower. Broccoli provides several important vitamins and minerals, such as vitamin C and potassium.

Blackberries and raspberries
Fruit usually isn’t a great fit for a ketogenic diet because most types are high in carbs. Berries are a delicious exception that can be enjoyed in small amounts occasionally, even on a strict keto diet. Which kinds are highest in fibre? Blackberries and raspberries, which are also the berries lowest in net carbs.

Asparagus
Asparagus is a popular vegetable with a delicate taste and texture. It’s also filling and a good source of the B vitamins and vitamin C.

Chia seeds
Chia seeds are a unique seed that forms a gel when combined with liquid. Chia seeds are an excellent keto-friendly source of fibre. Two tablespoons (28 grams) provide 10 grams of fibre and 2 grams of net carbs.

Macadamia nuts
Macadamia nuts are a favourite among keto and low-carb enthusiasts. Although eating macadamias may feel indulgent, they’re a nutritious food that’s not only low carb but may help lower LDL cholesterol.

Leafy greens
Spinach, kale, and other leafy green vegetables are staples of most low-carb diets. In addition to being rich in nutrients and widely available, they may help you feel full. Whether you prefer your greens sautéed, creamed, or steamed, they’re a great way to boost your fibre intake while keeping carbs low.

Brussels sprouts
Brussels sprouts are another member of the cruciferous vegetable family. They’re rich in vitamin C and have an earthy taste that many people love.

Artichokes
Fresh artichokes take a bit of time to prepare and eat, but their delicious flavour is well worth the effort. Artichoke hearts are easy to find in cans (usually packed in water) or preserved in jars of oil. Like other vegetables on this list, artichokes, whether fresh or preserved, provide several vitamins and minerals. What’s more, they’re an excellent source of fibre.

Hazelnuts
Hazelnuts are another nutrition-packed nut that contains very few carbs.

Green beans
Green beans are technically considered legumes. However, they contain far fewer carbs than most other legumes, such as beans and lentils.

Pecans
Pecans are prized for their buttery taste and delicate texture. Like other nuts, research suggests they may improve some heart health markers. Pecans are among the lowest in net carbs of all nuts, and they’re rich in fibre to boot.

Dried coconut
Coconut is a tasty tropical fruit that’s high in fat, including saturated fats called medium-chain triglycerides. Unlike banana, pineapple, and other tropical fruits, coconut is low in carbs and isn’t very sweet. In its dried form, it’s also quite high in fibre.

Flaxseed
Flaxseed, also known as linseed, is often used in low-carb baking to mimic the texture of wheat flour and other high-carb ingredients. It’s received its share of controversy because, like soy, it contains isoflavones. However, overall, flaxseed appears to have neutral to beneficial effects on health, when consumed in small amounts. We (Diet Doctor) recommend that you limit your daily intake to a maximum of two tablespoons of ground flaxseed. Two tablespoons (14 grams) of ground flaxseed have 4 grams of fibre and 0.2 gram of net carbs.

Psyllium husk
Psyllium husk is well known for its laxative properties. It’s the active ingredient in many products designed to relieve constipation, such as Metamucil. Like flaxseed, it’s often used to give low-carb and keto baked goods a texture similar to high-carb favourites, including bread. Psyllium is extremely high in fibre. One tablespoon (10 grams) of psyllium husk powder provides 8 grams of fibre and slightly less than 1 gram of net carb. When taking psyllium powder as a laxative, it’s important to mix it with plenty of water, as taking it alone can be a choking hazard. However, when combined with other ingredients and baked into low-carb recipes, psyllium doesn’t pose this risk.

High fibre + low carb = a winning combination
For some people, dietary fibre can be beneficial for health. Yet whole grains, beans, and other high-fibre foods don’t work well for a low-carb lifestyle.

The good news is that you needn’t sacrifice fibre to stay keto/low carb.

By choosing fibre-rich foods that are also low in carbs, you can get the best of both worlds.

The above is a snippet from Franziska's article, read it in full with all research links here


You will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

43 comments:

Christine said...

Delicious photo too.

The Furry Gnome said...

Well, I eat some of those anyway.

Laurie said...

I agree with Christine, delicious photo! Great advice!

~Lavender Dreamer~ said...

I love avocados but forget to put them on the list. We order our groceries now so it's not like being there and picking up extra items! What a great post! Thanks!

Lee said...

And all very tasty.... :

Martha said...

All good, delicious, healthy foods too!

Tom said...

...Brussels sprouts is one that I don't enjoy.

Sondra said...

The photo is delicious looking
I recently went Vegan again from a short hiatus and replaced eggs in my diet with avocado, and it is working out nicely. And the bonus is the seed comes up on my compost pile...and I have several small avocado trees now growing, they are hard to mature in a pot tho as they like to put down a tap root....Im in zone 7 and they live the winter outdoors, but they make a pretty potted plant.

Rose said...

At least we like almost all the items listed...

My name is Erika. said...

So many yummy foods in this list. Thanks for sharing.

Carla from The River said...

I just planned out my blackberry patch. I love blackberries and I have wanted to have a patch of my own for years. This year we are going to make that happen, I hope. So it was extra rewarding to see them on the list.

Elephant's Child said...

Thank you.

aussie aNNie said...

Most informative. x

Iris Flavia said...

Love most of them :-)

Valerie-Jael said...

This looks great, so many yummy foods! Valerie

Ella said...

Artichokes are not my favorites, but the rest are!

NatureFootstep said...

apart from taste...........this is beautiful food :)

Margaret D said...

Interesting read.

Jo said...

I like most of those but I've never tried artichokes, the preparation puts me off if I'm honest.

eileeninmd said...

Happy February! I see many on the list I like to eat.
Take care, enjoy your day!

Teresa said...

Siempre interesantes tus entradas. Besos.

Lady Fi said...

Delicious!

mamasmercantile said...

We eat most of them with the exception of artichokes. Never really know what to do with them.

William Kendall said...

I've never had avocado.

A Cuban In London said...

Avocado man here reporting. :-)

Greetings from London.

Snowbird said...

I'm glad I eat most of these.xxx

Breathtaking said...

Hello Jan!:=) Many of these food items, hubby and I eat on a regular basis, especially broccoli, for my potassium level is low. Thank you for another interesting post.

JFM said...

Very useful...thank you Jan ☕

Betty said...

Wow I should be a picture of health (but not!) as my favourite food is avocado and I love all the veg, fruit and nuts you mentioned - not a seed eater though.

Francisco Manuel Carrajola Oliveira said...

Muito interessante.
Um abraço e boa semana.

Andarilhar
Dedais de Francisco e Idalisa
Livros-Autografados

This N That said...

Asparagus and green beans..occasional nuts..that's about it for me on that list unless I have a salad..Thanks for the info.

DMS said...

Love so many of the goodies on the list. Thanks for sharing this list- it's a good reminder of some healthy treats that are low carb. :)
~Jess

Jeanie said...

And I like almost all of them!

Marilyn @ MountainTopSpice said...

This was very helpful and informative, I really enjoyed reading about all the different high fiber foods to eat. I love to eat raspberries and blackberries, and I take about 2 tbsp of flaxseed daily in my smoothie. Broccoli is one of our favorite veggies to eat, and I have a lot of green beans from my garden that we eat as well. This was excellent information, thank you for sharing it Jan, may you have a blessed week!

Magic Love Crow said...

Excellent post! Thank you Jan! Happy February! Big Hugs!

Conniecrafter said...

I didn't know that coconut was ok to eat, that was something new to learn.

Phil Slade said...

That's almost like a list of things that many kids (and adults) avoid. I hope you guys are not preaching to the converted here but it's a message that still needs to spread wide and far. Keep up the good work Jan and Eddie.

Divers and Sundry said...

Great list. I already include many of these and will look into others. Thanks!

Debbie said...

great information...i am happy to know that i love most of these!!

DVArtist said...

I eat most of those. This is a good post. Thank you.

Jenn Jilks said...

YUM!

Sandra Cox said...

Yummy stuff. I usually make a salad of spinach leaves, blackberries, cheese and walnuts.
Take special care.

Martha said...

And I enjoy most of these!