No doubt there are advantages of a fiber-rich diet. Fiber helps control blood sugar levels as well as help in weight loss and keeping one fuller for longer. However, many high-fiber foods are also high in carbohydrates, making them difficult to consume for some people. “Most people consume far too many ultra-processed refined carbs, such as white bread, soda, candy, and sugary breakfast cereals. These high carbohydrate, low fibre meals may result in weight gain and heart disease, among other health issues,” said Dr Payal Sharma, senior dietician, Dharamshila Narayana Superspeciality Hospital.
There are any fiber-rich foods that are also low in carbs? And How can you increase your fibre consumption while staying keto or low carb? Here is the list of foods that are best in low-carb, high-fiber.
Strawberry
Eight medium strawberries contain slightly more than seven grams of carbohydrates and nearly the same amount of vitamin C as an orange. They’re also high in fibre, which has anti-cancer, anti-inflammatory, and heart-protective properties.
Raspberry
Raspberries are rich in disease-protecting antioxidants. They can be eaten as a snack, or baked into desserts.
Spinach
Spinach has a low carbohydrate content as well, but the carbs become more concentrated as the leaves cook down and lose volume. According to Sobti, one cup of cooked spinach contains seven grammes of carbs and four grammes of fibre. Agreed Dr Sharma and said, “Spinach, kale, and other leafy green vegetables are common low-carb diet favourites. They may help you feel full in addition to being high in nutrients and generally available.”
Blackberry
Blackberries, whether fresh or frozen, are low in carbohydrates. In fact, one cup of 20 small blackberries has less than 10 carbs. Because of their dark blue colour, they are high in antioxidants that fight disease. Blackberries, and other berries in general, are less likely to cause gas and digestive issues because they contain more fibre and less fructose.
Coconut meat
According to Sobti, coconut is low in carbs and high in fibre and fat, so it may help stabilise blood sugar. “One rat study found that coconut had antidiabetic effects, possibly due to its arginine content,” she mentioned.
Almonds
Almonds are high in protein and fibre while being low in carbohydrates. “Protein and fibre have both been shown to increase feelings of fullness. This can help you consume fewer calories,” she explained.
Dr Sharma pointed out that chia seeds are also high in nutrients such as fibre, protein, and numerous vitamins and minerals. “They are a well-known source of omega-3 fatty acids,” said Dr Sharma.
