Many people are concerned about the number of carbs they eat every day. They often blame carbohydrates for causing weight gain and related diseases like diabetes or heart disease. However, not all carbs are bad. There are lots of delicious, high-fiber foods that store a lot of carbohydrates, such as grains and fruit.
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That said, there are many foods out there that provide enough fiber and very few carbs that also helps you to lose weight. Here, we highlight some of the best and most popular high-fiber, low-carb foods, not only for weight loss but also for general health.
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Flax seeds have been used for centuries as a healthy dose for different diseases and health problems. According to some studies, flaxseeds may reduce the risk of colon cancer by improving the gut flora and reducing inflammation in the colon.
These seeds have omega-3 fatty acids, which help lower cholesterol levels and reduce inflammation. They’re easy to incorporate into your diet, and they have low digestible net carbs.
You can sprinkle them on top of salads or cereal, add them to smoothies, make flax seed crackers or even make them into flaxseed oil for cooking purposes. Besides, you can use them as an egg replacement in baked goods if you grind them up finely enough.
Flax seeds are rich in soluble fiber. Therefore, it improves digestion by stimulating bowel movements and regulating the body’s ability to absorb nutrients from food. The soluble fiber also helps keep you full longer and slow down digestion so that you eat fewer calories throughout the day. This can help you lower your weight by reducing hunger cravings and preventing overeating.
The seeds contain high levels of vitamin E, which is essential for maintaining a strong immune system and protecting cells against oxidative damage caused by free radicals. Free radicals are produced during normal metabolism, and generally, they can cause severe damage to body cells if not balanced with antioxidants such as vitamin E.
Moreover, flax seeds also have lignans which help to reduce menstrual cramps. The lignans are phytoestrogens that can bind to estrogen receptors. Hence, they reduce the action of estrogen in the body, thereby easing menstrual pain.
Chia seeds are one of the healthiest and most versatile foods. You can add them to your favorite breakfast recipes, sprinkle them over your salad or cereal, use them as an egg substitute in baking recipes or consume them as a nutritious snack.
The seeds contain about three times more fiber than other grains, and they also contain insoluble fiber. This helps prevent overeating by keeping you full for longer. They also help stabilize sugar levels which prevent food cravings.
Chia seeds have a lot of omega-3 fatty acids. The fats contain ALA (alpha-linolenic acid), which is an essential fatty acid that the human body cannot produce, and you can obtain it from food sources like fish, walnuts, flaxseeds, etc. The omega-3 fatty acids in chia seeds lower inflammation, improve brain function, and promote heart health.
These seeds also have a good amount of protein, making them ideal for vegetarians and vegans who may not get enough protein from other foods like legumes and nuts. Protein helps build muscle mass. Thus, you should get enough every day regardless of whether you work out regularly or not.
Avocados are the perfect food for cutting weight and maintaining it because they have many helpful nutrients. They have monounsaturated fatty acids (MUFAs), which lower LDL cholesterol (bad cholesterol) levels and raise HDL (good) cholesterol levels. This can help reduce your risk of developing heart disease by preventing clogged arteries, reducing inflammation in the blood vessels, and increasing blood flow to the heart muscles.
Avocados also contain alpha-carotene, lutein & zeaxanthin. They are antioxidants that help protect against eye diseases like macular degeneration, cataracts & glaucoma. Avocados are rich in potassium, which helps control blood pressure by regulating sodium levels in your body. Studies show that people who eat foods high in potassium tend to have lower blood pressure than those who don’t consume enough potassium.
They also contain vitamin K, which promotes bone health. In addition to the nutrients, avocados contain vitamin C, folate, and beta-sitosterol — a chemical found in plants that lower cholesterol levels.
Avocados are high in fiber, gives a boost to your metobolism and make you feel full for an extended period. It also helps keep blood sugar balanced.
The best way to incorporate avocados into your diet is to eat them as they are. The easiest way to do this is by making guacamole with avocado, lime juice, cilantro, and garlic powder. You can also use avocado slices on top of salads or sandwiches to add extra flavor and texture. If you don’t like eating plain avocado, try adding it to smoothies or oatmeal bowls.
Almonds are the best source of protein and fiber. Whole almonds are not just packed with nutrients, but they are also low in carbohydrates, making them an ideal food for people following a low-carb diet. They are also rich in minerals like phosphorus and potassium.
Almonds have many health benefits, such as they promote heart health. They contain monounsaturated fatty acids that help prevent heart disease by lowering bad cholesterol levels. Research shows that those who consume more nuts have a lower risk of heart disease compared to those who don’t eat nuts regularly.
They also improve bone health. Almonds contain magnesium which helps in absorbing calcium from other foods and supplements, thereby improving bone health. Magnesium is also required for the normal functioning of muscles, nerves, and the digestive system. It helps prevent osteoporosis or brittle bones due to weak muscles or nerves leading to fractures even when subjected to even a small amount of force.
The best way to include almonds into your diet is by eating them regularly as part of a balanced diet plan. That includes plenty of fresh fruits, vegetables, whole grains, and lean proteins such as fish or chicken breast.
You can add sliced almonds to salads or pasta dishes for extra crunchiness and flavor. You can use almond flour rather than wheat flour when baking cakes or cookies. Another option is to try making homemade almond milk that is loaded with vitamins and minerals.
Unsweetened Coconut Meat
The health benefits of coconut meat are numerous. It is extremely high in fiber, making it an excellent option for those looking to increase their fiber intake. The high fiber levels also mean it can help keep you from overeating, making it an excellent choice for weight loss diets.
The fiber content, combined with its low glycemic index, makes it a great food for diabetics and people with insulin resistance. It also helps lower cholesterol levels and improves heart health. This is why it is often recommended for those who have had heart attacks or other cardiovascular issues.
Coconut meat contains Lauric Acid, which is effective at killing viruses and bacteria such as E. coli or salmonella. It also has antiviral properties that can help fight off colds and other viruses. Unsweetened coconut is naturally gluten-free, making it a great food choice for those with celiac disease or gluten intolerance. It’s also dairy free, which makes it an ideal snack for those who are lactose intolerant or vegan.
You can use coconut in many different ways, such as cooking with it or adding it to your diet in other ways. You can also add coconut meat to smoothies and shakes. To make the coconut flour, you can blend up the dried flakes of coconut meat until they become powdery.
You can use this flour as you would use normal wheat flour in baked goods recipes. It is best mixed with other flours as it has a distinctive taste. Still, you can blend up a dried shredded coconut with water and freeze it into popsicles for a tasty treat on hot days.
Blackberries are a delicious, nutritious, and low-calorie food, and the biggest benefit you’ll enjoy from them is their high fiber content. Blackberry plants produce fruit clusters that contain seeds surrounded by soft fleshy material called “pulp.”
The pulp contains most of the nutrients found in blackberries, including antioxidants and vitamins. It is also where most of the fiber is found in this fruit. Antioxidants protect against free radicals in the body that damage cells and cause cell mutations that cause cancer.
Blackberries are particularly high in insoluble fiber, which prevents constipation by promoting regular bowel movements. Insoluble fiber can also lower blood cholesterol levels by binding with bile acids produced by the liver. These bile acids are then excreted from the body instead of being reabsorbed by the liver.
To incorporate Blackberries into your diet, add some to your next salad or smoothie for extra flavor and texture. Or you can also have them as your pre-workout meal. Furthermore, you can also try adding some diced blackberries to your yogurt or oatmeal for breakfast. It’ll add some sweetness without the added sugar.
You can even use blackberries in place of raisins in baked goods like muffins and cookies. However, if you love fresh fruit but don’t want all those extra sugars, try making homemade jam. This recipe tastes great and is easy to prepare.
Raspberries are low on the glycemic index (GI), and therefore, they won’t spike your blood sugar levels as other fruits do. They make an excellent choice for people with diabetes or those who want a low-carb diet to help them lose some weight.
Raspberries contain more vitamin C than an orange, more potassium than a banana, more iron than spinach, and more fiber than any other berry. Vitamin C helps support immune function, is essential for collagen production, and aids in wound healing.
Potassium helps with blood pressure control as well as fluid balance within the body. Iron is best for healthy red blood cells, which transport oxygen throughout the body. Finally, fiber helps keep your digestive system running smoothly by promoting regular bowel movements and preventing constipation.
Raspberries are very versatile, and you can eat them on their own or add them to recipes. You can even roast them with a little bit of coconut oil and sea salt for a delicious snack that is also low in carbohydrates. You can try adding them to your yogurt or oatmeal in place of sugar or honey.
Besides, you can make a smoothie using fresh or frozen raspberries and unsweetened almond milk or any other non-dairy milk. Add vanilla extract, cinnamon, or nutmeg for extra flavor. If you like your smoothies icy cold, add ice cubes too. You can also try adding protein powder for an extra boost of energy.
Pistachios are the perfect snack. They’re tasty and healthy high, fiber, low-carb foods. They also contain a good amount of protein, vitamins, and minerals, including vitamin B6, folate, magnesium, and potassium. They’re rich in antioxidants that may help protect your body against cardiovascular disease and some types of cancer.
The main reason pistachios are such a good choice is that they contain high amounts of fiber and protein without many carbs. They enable you to feel full for longer periods than foods that contain more sugar or other carbohydrates.
They also have virtually no sugar, so they don’t spike your sugar levels as other high-carb snacks do. This can prevent insulin spikes that lead to weight gain over time and sudden spikes in energy that result in cravings for unhealthy snacks.
Pistachios are rich in heart-healthy fats such as the amino acid arginine. The two compounds help reduce cholesterol levels by lowering blood pressure and increasing blood flow. Some research suggests that arginine may also help prevent cancer cells from growing and spreading in the body. Pistachios are easy to add to your diet. You can add them to salads or oatmeal or just snack on them alone when you get hungry between meals.
The primary benefit of eating wheat bran is that it helps lower cholesterol levels. It binds with bile acids in your digestive tract and prevents them from being reabsorbed into your bloodstream. This results in less fat absorbed by your body, and the rest is excreted through your stool.
The soluble fiber in wheat bran also helps with blood sugar control. It lowers blood glucose levels after eating. It slows down digestion and absorbs water from foods that would otherwise break down too quickly. The insoluble fiber also helps prevent constipation by adding bulk to stools allowing them to pass easily through the digestive tract.
Wheat is not only rich in fiber but also contains a significant amount of protein and some fat. This makes it the best food for people on a low-carb diet who want to feel full without getting too many calories.
There are many ways to include wheat in your diet. The most common way is to add it to your favorite recipes. You can use it as a substitute for flour in baking. It also functions well as an egg substitute in recipes that call for eggs and as a thickener in soups, stews, and sauces.
Another way to get the daily value of wheat is by adding it to your diet regularly. Adding it to your diet can make you feel fuller for longer periods, which will help you reduce your overall caloric intake throughout the day.
Cauliflower is among the most versatile vegetable you can add to your diet. This vegetable is packed with nutrients and vitamins, and it’s low in calories and carbohydrates. It is a great source of fiber, which is important for proper digestion. A medium head of cauliflower has about 4 grams of fiber. This makes it a nice food for those who are looking to lose weight and maintain perfect gut health.
Cauliflower is great as a substitute for high-carb foods like rice, potatoes, and pasta. You can use cauliflower as a base for soups or salads. You can also use it to make homemade rice by grating it on the largest side of your cheese grater. Then, you can cook it in a skillet until it appears brownish white.
Another way is to eat raw cauliflower or steam it until tender-crisp before using it in recipes. Besides, you can roast it by cutting florets into bite-size pieces and tossing them with olive oil, salt, and pepper before roasting them for about 15 minutes. Ensure you wait until they are brown and tender-crisp. If you want to add some flavor to your roasted cauliflower, try sprinkling on some spices like garlic powder, onion powder, or cumin before roasting them.
Broccoli is a vegetable that is very high in fiber, low in carbohydrates, and has many health benefits. It is among the most nutrient-dense foods you can eat. Broccoli is also high in vitamin C, folate, vitamin K1 and K2, lutein and zeaxanthin, and antioxidants such as quercetin and kaempferol.
All these nutrients make broccoli an excellent addition to your diet if you desire to trim your weight or maintain a healthy weight. It is also one of the best food to prevent cancer due to its high levels of beta-carotene (vitamin A), lutein, and zeaxanthin. The best part about broccoli is that it tastes great when prepared properly.
You can add this healthy vegetable into your diet in different ways. The most common method is to add it to salads. You can add chopped broccoli to any salad or use it as a substitute for lettuce in salad recipes. This adds nutrients and crunch without adding too many calories.
You can also make a stir fry. Broccoli is great in stir fry because it takes on flavor well and holds up nicely when cooked until tender-crisp. Add some chicken or beef with garlic and soy sauce along with some other veggies like carrots to your cooked broccoli for an easy dinner option that will help keep you satisfied longer than just eating plain chicken and rice.
Asparagus is low in calories and high in fiber, so it’s a great vegetable to include in your diet if you’re trying to cut weight. It has numerous health benefits like lowering cholesterol and blood pressure, reducing the risk of cancer and diabetes, improving brain function, and reducing inflammation.
Asparagus is rich in antioxidants known as flavonoids. They help prevent damage to cells caused by free radicals, such as cancer development and aging. The vegetable also contains phytochemicals like lutein and zeaxanthin. They may protect against macular degeneration that causes vision loss later in life due to high cholesterol levels (LDL).
Asparagus is considered one of the best sources of vitamin K. The mineral helps maintain bone density while improving blood clotting properties that benefit people with clotting disorders. Asparagus is easy to add to your diet as you can eat it raw or cooked.
If you choose to eat it raw, cut off the ends of the asparagus spears and use them as a garnish on salads or other dishes such as soups or quiches. You can steam them lightly before eating them, then roast them with some olive oil and salt for a delicious side dish at dinner time.
Besides, you can cook your asparagus by boiling them until they are tender but still firm enough that they don’t fall apart when pierced with a fork. Cooked asparagus makes a great addition to many different recipes such as stir-fries, stews, etc.
Eggplant is a vegetable that’s high in fiber and has fewer carbs. It also contains vitamins A, C, E, and K, as well as potassium and magnesium. This makes it a great choice for people who are watching their weight or have diabetes.
Eggplant is good for your health, and even the American Diabetes Association recommends it if you have diabetes. Eggplant is also an excellent source of folate and niacin (vitamin B3). This can help lower your risk for heart disease and stroke by lowering blood pressure and keeping your arteries clear of plaque.
Eggplants come in different varieties, so there are lots of ways to use them in your cooking. One way is to grill them over high heat until they are charred on all sides. Slice them up and toss them into some salad greens along with other vegetables like tomatoes or peppers. You could also try making eggplant fries. Slice them up to thin rounds, then coat them with olive oil and bake them at 350°F until they are crispy on the outside but still soft on the inside.
Purple cabbage is the perfect food for those who want to reduce weight and still enjoy their meals. It is rich in fiber, which helps you feel full for a long time, and it also contains anthocyanins that help to protect your heart. Cabbage has anti-inflammatory effects and can be used to treat digestive problems such as constipation and diarrhea. Besides, regular intake means a low risk of chronic inflammation.
There are many reasons why purple cabbage is so good for you. It has many nutrients. Firstly, it is a great source of several vitamins. Vitamin C and vitamin K of which are essential vitamins that help keep your immune system strong.
Vitamin C also helps to keep your skin healthy and beautiful, while vitamin K plays an important role in blood clots. In addition to these vitamins, purple cabbage is also rich in polyphenols that help prevent free radical damage within the body.
One of the easiest ways to add purple cabbage into your diet is by making a salad out of it or including it in stir-fries or soups. You can also add shredded purple cabbage into sandwiches instead of lettuce or other salad.
Benefits of High-Fiber Foods
Here are some of the many potential health benefits of dietary fiber:
It Keeps You Full and Reduces Weight
Fiber-rich foods don’t contain many calories but fill you up because they’re bulky and slow down digestion. Therefore, increased fiber intake prevents overeating by keeping you feeling full longer than low-fiber foods such as refined grains and added sugars. This makes it simpler to stick to a healthy diet, especially if you’re trying to cut weight.
Lowers Blood Cholesterol Levels
Dietary fiber can help lower your blood cholesterol levels by reducing the absorption of cholesterol from food in your gut into your bloodstream. This prevents it from reabsorbing into your intestine for re-excretion as waste products. This effectively cleans out your bowels, which can reduce constipation.
It Controls Sugar levels
Fiber stabilizes sugar by slowing down the absorption of sugar into your bloodstream. When you eat high-fiber foods, your body breaks down the food into glucose gradually over time instead of all at once. This helps keep your sugar levels steady and prevents spikes and crashes that can cause fatigue, irritability, and headaches.
Conclusion: Best High Fiber And Low Carb Foods That Are Worth Trying
Hopefully, this article has helped you choose some foods that will help in your transition to healthier eating. Remember, not all high-fiber, low-carb foods are the same. Many of the ones listed above have a good mix of both carbs and fiber.
Therefore, you can still enjoy your favorite healthy foods while following high-fiber, low-carb diets. However, don’t forget to check the serving sizes so you don’t eat more than you should. In the end, it does come back to eating a balanced diet with plenty of whole foods and plenty of variety.