10 Best High Fiber, Low Carb Foods for Keto Diet
High-fiber keto foods offer many impressive health benefits. Research has been found that high fiber keto foods are very effective in reducing appetite and aiding weight loss. They are also linked with decreased blood pressure and LDL (bad) cholesterol levels and increased HDL (good) cholesterol. Low carb diets also help to improve blood sugar levels in people with type 2 diabetes.
If you are trying to follow a low-carb diet and are worried about your carb intake, then many foods are both low in carbs and high in fiber.
Avocados
Avocados are one of the best sources of fiber on the keto diet and rich in healthy fats that have a unique buttery texture. Technically a fruit, avocado is commonly eaten as a vegetable and can be added to a variety of dishes. In addition to being high in monounsaturated fats, avocados are an excellent source of fiber, folate, potassium, and vitamin K and C. One small (136 grams) avocado contains 9 grams of fiber and 3 grams of net carbs.
The followings are the top 10 high fiber low carb foods that you can easily incorporate into your diet.
Flax Seeds
Flax seeds are small oil seeds that are loaded with many nutrients. Especially they are an excellent source of omega-3 fatty acids, fiber, and antioxidants. They are also low in digestible net carbs and have a lower ratio of omega-6 to omega-3 than most other oil seeds. A lower omega-6 to omega-3 ratio has been linked with a reduced risk of several chronic diseases.
Flax seeds are easily added to your diet and should take advantage of all their potential health benefits.
Chia Seeds
Chia seeds are small seeds that are high in several nutrients. They are rich in fiber, protein, and several vitamins, minerals and are also an amazing source of omega-3 fatty acids. Two tablespoons (28 grams) contain 10 grams of fiber and 2 grams of net carbs.
You can sprinkle chia seeds on salads and yogurt or added smoothies. Chia seeds form a gel when combined with water that can be used as a vegan egg replacement or thickener for sauces and jellies. Some studies found that chia seeds can improve blood sugar levels and help you feel full.
Almonds
Along with plenty of fiber, almonds are highly nutritious rich in healthy fats, antioxidants, vitamin E, manganese, and magnesium. As almonds are also an excellent source of fiber and protein that can help to increase feelings of fullness and help to reduce weight. One ounce (28 grams) of almonds provides 4 grams of fiber and 3 grams of net carbs.
Blackberries
Sweet and tart blackberries are an incredibly nutritious summer fruit. Just one cup (140 grams) of blackberries contains 7 grams of fiber, 6 grams of net carbs, and also possesses more than 30% of the Daily Value (DV) for vitamin C. Berries are antioxidant-rich fruits. Daily intake of berries helps to reduce the risks of chronic inflammation heart disease, and certain forms of cancer.
One week study in 27 men with obesity on a high-fat diet found that daily intake of blackberries increases fat burning and insulin sensitivity.
Broccoli
Broccoli is a famous cruciferous vegetable that is high in many important nutrients. In addition to being low in calories, broccoli is rich in fiber, essential vitamins and minerals including folate, potassium, and vitamins C and K. Broccoli are high in protein than many other vegetables.
One cup (71 grams) of raw broccoli contains 2 grams of fiber and 3 grams of net carbs. You can take it cooked or raw.
Cauliflowers
Cauliflower is a famous item on a low-carb diet that is low in calories and carbs yet high in fiber, vitamins, and minerals. It is also an amazing source of choline which is a vital nutrient for brain and liver health, as well as metabolism and DNA synthesis. One cup (85 grams) of chopped cauliflower offers 2 grams of fiber and 2 grams of net carbs.
Bell pepper
Bell peppers come in various colors like green, yellow, red, orange, and purple each one varies slightly in its nutritional profile, but all of them are ultra-healthy and loaded with vitamins C and E. one-cup (149 gram) serving of chopped raw red bell peppers contains 3.1 grams of fiber and 6.3 grams of net carbs.
Mushrooms
Mushrooms are rich in potassium, Vitamins C and B and also aid to improve your immune function. One cup of diced raw portobello mushrooms (83 grams) provides 1.3 grams of fiber and 3.1 grams of net carbs, while an equal amount of raw oyster mushrooms offers 2 grams of fiber and 3.6 grams of net carbs.
Asparagus
The springtime vegetable, asparagus comes in various colors including green, purple, and white. It’s low in calories abundant in vitamin K and also provides a sufficient amount of folate. One Cup (134 grams) of asparagus provides 46% of the DV for vitamin K and 17% of the DV for folate. Folate is necessary during pregnancy and helps with cell growth and DNA formation.
One cup (134 grams) of raw asparagus gives 3 grams of fiber and 2 grams of net carbs.
Conclusion
If you are interested in losing weight or lowering blood pressure, eating less carb keto foods can have numerous health benefits. You should reduce your carb intake while getting enough fiber. In fact, many low-carb high-fiber foods are healthy and incredibly delicious.
About the Author
Twigs cafe staff is comprised of editors, writers, food & drink experts, nutritionists, and researchers to create informative and helpful content for health-conscious people.
