8 High Fiber Low Carb Foods You Can Munch In Your Office
From nuts to seeds and veggies, high fiber low carb foods are a fantastic way to add diversity and taste to your diet plan! They're also a wonderful method to consume carbohydrates while keeping your net carb count low, plus meeting the required daily fiber intake.
These foods assist with diet improvements, weight loss, and decreasing blood sugar and cholesterol.
They also keep you fuller for longer after meals and promote regularity.
Benefits Of High Fiber Foods With Low Carbs
Most individuals fall short of the necessary fiber intake for optimal health. According to the Institute of Medicine, men should consume 38 grams of fiber and women 25 grams daily.
The average American consumes far less fiber than the current recommendations, roughly 15 grams of fiber per day.
According to a study, people who consume high amounts of fiber have a decreased chance of heart disease, colorectal cancer, diabetes, and other prevalent illnesses.
Additionally, most people consume too many ultra-processed refined carbohydrates, including white bread, soda, candy, and sugary morning cereals. These high carb low fiber meals may cause weight gain and heart disease, among other health problems. Many foods include higher fiber content than others.
There are two types of fiber. Soluble and insoluble fiber. Insoluble fiber helps soften stool to make it easier to pass while soluble fiber can aid in better digestion and blood sugar control.
Why do sedentary workers require high fiber low carb diets?
There is little question that office employees naturally have a less active lifestyle.
They are exposed to excessive carbohydrates while traveling from the ubiquitous vending machines or convenience meals, which lowers their energy levels at work.
They are more prone to heart disease and weight issues.
People with sedentary lifestyle usually have a poor diet, which increases the risk of type 2 diabetes, digestive problems, and other health problems.
They work hard most of the day while sitting in an office for hours. When considering what must be done, they frequently forget about their health. Their likelihood of passing away from such circumstances may increase by 50%.
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Best Foods High In Fiber And Low in Carbs
Are you trying to figure out what to eat to get lots of fiber without going carb-crazy?
Try some of these top superfoods below.
Popular cruciferous vegetable broccoli is abundant in nutrients and low in calories. It is one of the high fiber foods, rich in vitamins and minerals, including folate, potassium, vitamins C and K, and other vital minerals. It could even lessen inflammation. It is excellent for weight loss since it is minimal in calories and carbohydrates.
Broccoli features a higher protein and fiber value than the majority of veggies.
Although it may be eaten raw or cooked, steaming it offers the most health advantages.
Broccoli tastes very good when cooked in butter or roasted in olive oil. If you're eating out, ask your server to substitute steamed broccoli and butter for potatoes, rice, or other carbohydrates.
- Serving - 100 grams
- Fiber - 2.6 grams
- Carbs - 7 grams
Asparagus is a well-liked springtime vegetable available in various hues, including green, purple, and white, and has a delicate flavor and texture.
Additionally, it is nourishing and a good source of fiber and vitamins B and C.
Whether eaten hot or cold, asparagus tastes best when coupled with a thick creamy sauce.
Although it is often prepared, raw asparagus can give salads and veggie platters a delightful crunch.
- Serving - 100 grams (Five large spears)
- Fiber - 2 grams
- Carbs - 3.9 grams
3. Chia seeds
Chia seeds are tiny, yet they are packed with nutrients like fiber, protein, and various vitamins and minerals. They are one of the most well-known plant sources of omega-3 fatty acids.
These are distinctive seeds that turn into a gel when mixed with liquid. As a result, it may also be utilized as a vegan thickening or egg substitute in sauces and jellies. They could make you feel fuller and assist your blood sugar levels, which is also good for your gut health.
Before consuming, combine the seeds with water or another liquid and allow the mixture to sit for at least 15 minutes or soak overnight. You can use lemon and honey to enhance the flavor.
Additionally, chia seeds may be used as a sprinkle to smoothies, yogurt, and salads.
- Serving - 30 grams (2 teaspoons)
- Fiber - 10.32 grams
- Carbs - 12.6 grams
4. Flax seeds
Flax seeds are tiny, nutrient-rich oil seeds.
They are particularly rich providers of fiber, antioxidants, and omega-3 fatty acids. They have low digestible net carbohydrates.
Net carbs are the total grams of fiber subtracted from total carbs.
Compared to most other oil seeds, flax seeds have a lower omega-6 to omega-3 ratio. It is significant since studies have linked a lower omega-6 to omega-3 ratio to a lower risk of developing several chronic illnesses.
Flax seeds are simple to integrate into your diet but to benefit from their potential health benefits fully; they should be ground.
However, when ingested in small doses, flaxseed appears to have generally neutral to positive impacts on health.
- Serving - 15 grams (Grounded 2 tablespoons)
- Fiber - 4.2 grams
- Carbs - 4.35 grams
It is advised that you eat no more than 2 tablespoons of ground flaxseed each day.
Almonds are one of the most consumed tree nuts worldwide and a good source of dietary fiber.
They make excellent snacks since they contain healthy fats, antioxidants, and vital nutrients like vitamin E, manganese, and magnesium.
Almonds are a fantastic source of protein and fiber, which may help people feel fuller for longer and lose weight.
- Serving - 50 grams
- Fiber - 6.3 grams
- Carbs - 10.9 grams
A Blackberry is a delightful summer berry that is both sweet and sour.
Blackberries are very nutrient-dense; only 1 cup (140 grams) of them provides more than 30% of the Daily Value for vitamin C.
Berries are very rich in antioxidants. Regular consumption of blackberries has been linked to a lower risk of cancer, heart disease, and chronic inflammation.
During a one-week trial, 27 overweight or obese men consuming a high-fat diet discovered that eating blackberries every day improved insulin sensitivity and fat burning.
- Serving - 140 grams (One cup)
- Fiber - 5.3 grams
- Carbs - 9.7 grams
7. Collard Greens
Collard greens are a nutrient-dense food. They are a great source of folate, provitamin A, vitamin C, calcium, and vitamin K.
Try substituting collard greens with other ingredients in soups and stir-fries. They taste great when roasted, stewed, or sauteed.
- Serving - 100 grams (Half cup)
- Fiber - 3.9 grams
- Carbs - 5 grams
Hazelnuts are a nutrient-rich food and are also packed with minimal carbs. They are very helpful in improving heart health.
Hazelnuts are also an excellent high-fiber option in the keto diet.
- Serving - 100 grams
- Fiber - 11 grams
- Carbs - 17 grams
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Therefore, eating meals high in fiber and low in carbohydrates is the greatest method to reduce your blood sugar levels and weight. Fiber has a significant positive impact on certain people's health. So choose the low-carb meals listed above that are also fiber-rich. This way, you may combine the finest of both worlds.
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