FIBER AND THE LOW CARB LIFESTYLE

 

Before deciding on a low carb lifestyle for weight maintenance it was a great concern for me that fiber was an important part of my daily diet.  Knowing that much of the fiber resources can come from higher carb foods, I was concerned that there wouldn’t be enough healthy fiber to sustain a low carb lifestyle… and so I dug into some ‘fiber’ research and this is what I found.

WHAT IS FIBER?

Dietary fiber is the indigestible part of plant foods; it is not found in meat or dairy.  

Technically, fiber is not an essential nutrient because human digestive enzymes cannot digest it.  Therefore, fiber is not absorbed by the body, it is passed through the body.  Fiber is a carbohydrate, and because it is passed through the body (not ingested), fiber grams are deducted from total carb grams in a meal, resulting in net carbs (ingested), when following a low carb lifestyle.

SO WHY DO WE NEED FIBER?

  1. Fiber slows down the absorption of digestible carbohydrates and stabilizes blood sugar levels; this reduces the risk of type 2 diabetes.

  2. Fiber helps to reduce constipation and isn’t this reason enough to have it in our daily diet?

  3. Fiber is filling and absorbs water; in turn, the stomach is full and our appetite requires less food.  Perfect for weight maintenance and even weight loss.

  4. Fiber reduces the risk of colorectal cancer.

  5. Fiber helps with digestion and gut health.

  6. Fiber is our friend when it comes to optimal overall health.

TYPES OF FIBER

Soluble – Soluble fiber is found in beans, lentils, oats, vegetables and some fruits.  Soluble fiber reduces cholesterol by acting as a sponge, absorbing waste cholesterol in the digestive tract and ridding it from the body.

Insoluble – Insoluble fiber is found in bran, grains, beans, fruits and vegetables.  This fiber acts like a broom; it sweeps out and cleans the digestive tract.

TOP 10 LOW CARB FOOD FIBER RESOURCES

  1. Cauliflower = 2.7 grams fiber per 27 calories

  2. Broccoli = 2.3 grams fiber per 30 calories

  3. Cabbage = 2.2 grams fiber per 22 calories

  4. Leafy Greens = They all deliver high fiber and low calories; great choices include kale, spinach, Swiss chard, mustard greens, turnip greens, etc.  They are all versatile, low in calories and pack a punch with nutrition.

  5. Flaxseeds = 2 grams fiber per 37 calories

  6. Flaked coconut and coconut flour = 1 C. flaked coconut has an impressive 7.2 grams fiber and coconut flour packs 5 grams of fiber per tablespoon.  Coconut flour is an excellent low carb alternative baking flour as compared to traditional wheat flours.

  7. Avocado = 10 grams fiber per medium size avocado

  8. Nuts = Almonds are particularly a good choice 3.5 grams per ounce (about 23 almonds)

  9. Chia Seeds = 11 grams fiber per 1 ounce (about 2 tablespoons)

  10. Hemp Hearts = 5 grams fiber per 2 ounces (about ¼ C.)

 
 
 
 

According to the Mayo Clinic, women should try to eat at least 21 to 25 grams of fiber per day and men should aim for 30 to 38 grams per day.  There is no reason to sacrifice fiber in a low carb lifestyle.  You will find plenty of recipes on the website and the upcoming cookbook to satisfy your daily fiber requirement … which one’s are you going to try?


 
Janeva Eickhoff