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High fiber low carb foods

Carbohydrates are composed of starch and sugar. When carbohydrates are broken down, glucose molecules are formed. This glucose is then used for producing energy for the brain and muscles. Glucose that is not used is stored in the muscles and liver in the form of glycogen. Excess glucose is converted into fat.

Carbohydrates are of two types, simple carbohydrates and complex carbohydrates. Simple carbohydrates include sugary foods such as cakes and cookies. These quickly enter the bloodstream. Complex carbohydrates are present in foods such as vegetables and grains. These carbohydrates also provide the body with vitamins, minerals and fiber. Fiber is a substance present in many foods which does not get digested or absorbed by the body. It remains mostly intact as it passes through the digestive system. There are many health benefits of fiber. A high fiber diet helps to regulate bowel movements. It also lowers the risk of hemorrhoids and diverticular disease. Fiber is also known to reduce bad cholesterol levels and also lowers blood pressure. The absorption of sugar is slowed down through the consumption of fiber. This reduces the risk of diabetes. Another benefit of fiber is that helps in weight loss since it leads to a feeling of satiation. Eating high fiber low carb foods are beneficial for the body. This is because the fiber protects the body from the negative effects of carbohydrates. Carbohydrates form an essential part of the diet and hence must not be eliminated completely. Consuming high fiber low carb foods ensures that your body receives healthy foods, without the adverse side effects.

A high fiber low carb diet also aids in proper bowel movements. This is beneficial for those who are not able to eat proper meals at the appropriate time. The daily recommended fiber content of high fiber low carb diet must be between 40 and 25 grams. The foods should also not be composed of 100 percent insoluble fiber as this is unhealthy. A daily intake that ranges between 20 and 30 percent of soluble fiber is beneficial. You can refer to a high fiber low carb food list in order to determine the fiber content in a variety of foods. For example, half a cup of broccoli contains 2.2 grams of fiber, half a cup of strawberries contains 1.6 grams of fiber and a slice of multigrain bread contains 1.7 grams of fiber. There are many diets that incorporate high fiber low carb foods in the daily meals. Such foods are high in healthy dietary fiber and low in calories. There are both advantages and disadvantages to such diets.

Fruits that are low in sugar and vegetables that are non-starchy are mostly rich in fiber. High fiber low carb cereal may also be incorporated into the diet.

Even though fiber is good for health, there are some guidelines to be followed for consuming it. The amount of fiber in the diet should not be increased suddenly as it could lead to intestinal problems. Make gradual changes in the diet to allow the body to get accustomed to them. Fiber absorbs water and hence you must consume plenty of water when on a high fiber diet or when taking fiber supplements. If there is an inadequate amount of fluid, intestinal blockage may occur. Fiber can also absorb medications and hence it is advisable to take any medication at least an hour before or a couple of hours after meals. Some nutritious high fiber low carb foods that may be added to the diet include celery with tuna salad, berries and cottage cheese, cheese and apple cubes and yogurt with nuts and wheat germ.

Submitted on January 16, 2014