healthy keto food
December 17, 2021

The Deal With Fibre Low Carb Foods

Another day, another rush of media reports stating that a low-carb diet is harmful and may cause premature death. Read on to find about low-carb fiber foods. 

This time, worldwide headlines claim that a new “landmark study” reveals that eating a high-fiber, high-carb balanced diet in whole-grain kinds of pasta, cereals, or bread lowers your risk of illness and mortality. Read on here to find out the consequences of a bad diet and other issues through obesity.

Research and Studies

fiber rich low carb foods
low carb fiber foods

The headlines are based on systematic studies and meta published in The Lancet recently on carbohydrate quality with human health. Moreover, a study conducted by The University of Otago in New Zealand, led by Prof. Jim Mann, performed the study partially sponsored by the Health Organization (WHO).

The Lancet: A sequence of systematic studies and meta-analyses on carbohydrate quality on human health

Prof. Mann has previously said that low-carb meals are “utter garbage” and that nations’ dietary recommendations are correct in emphasizing the importance of whole grains.

Over the course of 40 years, his new research looked at 185 observational studies, including 58 clinical trials. It discovered a link between the greatest dietary fiber consumption and a reduced risk for heart disease, 2 diabetes, colon cancer, or breast cancer. The research indicated that individuals should consume 25 to 30 grams of fiber per day and that those who consumed the most fiber had a 15 to 30% lower risk of mortality from all causes.

In discussions with the media after the study’s publication, he emphasized carbohydrate quality, what’s more emphasizing that sugar or refined grains are “bad carbohydrates.” On the other hand, Oats and whole bread, cereal, and pasta are “excellent” high-fiber carbs.

Learning About Food

That first paragraph is spot on – sugar and processed carbohydrates are both bad carbs! It should also come as no surprise that substituting processed meals like white bread, cakes, cupcakes, and sugary drinks with whole-grain, unsweetened cereals or wheat berry pilaf would enhance one’s health. That doesn’t rule out substituting whole-grain goods for whole-food, low-carb mainstays like veggies, olive oil, or meat or fish. That research, we think, has not been conducted, particularly in a society that restricts carbs.

We clearly do not share his conviction that whole-grain bread, cereal, and pasta are healthy carbohydrates that are required in our diet. Furthermore, some of us are already aware that these goods raise our blood glucose levels and make us ill with IBS and other ailments.

Some news sources, including The Guardian in the United Kingdom, have called the research a “blow” to the low-carb regimen, claiming that the results are “incompatible with popular low-carb diets.”

“Our results offer compelling support for nutrition recommendations to concentrate on increasing dietary fiber and substituting refined grains in whole grains,” Mann said, according to USA Today. This lowers the chance of developing and dying from a variety of serious diseases.”

The Guardian: A major research shows that eating a high-fiber diet lowers the risk of heart disease.

According to USA Today, eating more fiber and whole grains can reduce the risk of mortality and illness.

Is it necessary for individuals on the low-carb ketogenic diet to follow this advice and reintroduce whole grains into their diets? Are these studies really capable of reaching such sweeping conclusions?

No, we don’t believe so. This is why:

There are two important things to keep in mind

1. Low-fiber diets are not the same as low-carb diets

A common misconception regarding a low-carb or ketogenic diet is that it consists entirely of animal healthy fats with very little fiber. This isn’t correct.

You can consume a lot of fiber-rich above-ground veggies, as our pages and recommendations demonstrate, nearly to your heart’s delight. Berries that are low in carbs and rich in fiber, such as raspberries, blackberries, or blueberries, are also permitted. Many nuts are the same way.

In fact, the inflexible (cellulose) fiber found in low-carb veggies and berries much outnumbers the fiber found in so many whole-grain products. Compare 30 grams of carbs from low-carb veggies and berries to one whole-wheat hamburger bun in these images. Is your diet lacking in fiber? I don’t believe so!

Diet Doctor: Two methods to eat thirty grams of carbsDiet Doctor: Two ways to eat twenty and fifty grams of carbohydrates

Indeed, a few days after Guardian published an article claiming that high fiber and low carb were incompatible, many emails came rebutting that erroneous claim. Dr. Nick Evans, a member of the University of Southampton’s medical department, stated:

The difference between carbs and fiber is fundamentally misunderstood in your essay. Fiber is abundant in vegetables… It is false and deceptive to claim that low-carb meals are poor in fiber as a result.

Carbohydrates, fiber, and a balanced diet are rebuttals in The Guardian.

2. Understanding the weight of evidence from nutrition observational and epidemiologic research

We aim to assist individuals to understand the methodological approaches and the quality of the evidence they may generate at Diet Doctor. This research relies heavily on observational study meta-analyses. These kinds of research can only make inferences, not establish causality.

Visit our page on observational vs. experimental research for more information.

As highlighted by renowned Stanford health researcher Dr. John Ioannidis last year, most nutritional research is severely faulty and requires dramatic change. He points out that meta-analyses of single observational research further exacerbate the problems, resulting in duplicate, inaccurate, or contradictory information.

Another research published a few months earlier found that low-carb diets were related to shorter lives. The shortcomings in the observational research were well-exposed by Dr. Andreas Eenfeldt. What he stated back then still holds today:

Most significantly, when comparing low-carb diets to other diets in higher-quality intervention trials (i.e., when individuals really attempt a low-carb diet), low-carb diets consistently result in greater weight reduction and better health indicators (ake a look at these findings and studies we procured.)

Many individuals complain that the ketogenic diet lacks fiber and nutritious vegetables. This popular reasoning, however, is incorrect. A lengthy list of high-fiber, low-carb products will keep you healthy when following a ketogenic diet.

You’re good to go after you understand how to adjust your meal choices to decrease net carbohydrates and prioritize the appropriate macros to make your blood sugars in control.

Continue reading to discover how to obtain adequate fiber by including these low-carb, high-fiber items in your keto diet daily.

On a Keto Diet, How Do You Get Sufficient Fiber?

On a reduced diet like keto, conventional fiber supplies like cereal, lentils, and the whole bread would be off.

However, if you grasp how keto macros operate, you can still eat adequate fiber while staying in ketosis.

What’s more, here’s a quick general rule to assist you in selecting the best fiber choices:

It’s an excellent option for fiber if the percentage of gross carbohydrates to fiber in any meal is 1:1 or below. It’s preferable if the ratio is as low as possible.

If you wish to consume no and over 20-25 grams of net carbohydrates per day and 25 grams or more of fiber, furthermore any fiber source with just a 1:1 ratio and fewer net carbs will suffice.

Divide the net carbohydrates given on the food label by the fiber quantity listed on the brand, using a computer if necessary. If the figure is 1 or fewer, you’ve just found a great keto-friendly fiber source!

This isn’t to say you can’t consume meals that have more net carbohydrates than fiber. Keto-friendly foods like berries are acceptable in little amounts.

However, if you’d like to boost your fiber consumption, you should focus on high-fiber, reduced meals for most of your fiber requirements.

As long as you eat enough fiber, you’ll most likely remain in ketosis. On the other hand, which foods are rich in fiber and low in carbohydrates enough to support good digestion? I’m glad you inquired.

Top 11 Low-Carb, High-Fiber Foods

These are all high-fiber, keto-friendly meals. Furthermore, some of them you may already like, while others may surprise you. What’s more, add these fiber-rich foods to your collection of keto-friendly meals.

Flaxseeds are number one.

Flaxseeds are high in alpha-linolenic acid, riboflavin, magnesium, phosphate, copper, manganese, and also selenium, among other nutrients.

You get[*] the following from 1 ounce of flax seeds:

  • net carbs: 0.5 grammes
  • There are 7.6 grams of dietary fiber in each serving.
  • The ratio of net carbs to fiber is 0.07.

Flaxseeds are an excellent low-carb baking ingredient. Try these in low-carb crackers, pizza crusts, or smoothies with ground flaxseeds.

Chia Seeds (#2)

Calcium, phosphate, magnesium, and omega-3 fatty acid are all found in chia seeds.

A one-ounce dose of chia seeds has the following nutrients:

  • There are 1.7 grams of net carbohydrates in each serving.
  • Dietary fiber in the amount of 10.6 grams
  • The ratio of net carbs to fiber is 0.16.

Make a tasty chia seed drink by combining chia seeds with warm water, stirring with a spoon, allowing them to rest overnight in the fridge, and then adding the combination to green tea with sweetener or your favorite beverage.

Avocados (number three)

Almonds were an all-time MVP when it came to the keto diet. Avocados are constantly reduced in terms of beneficial fats, vitamins, and minerals. They provide a good amount of daily fiber while lowering blood sugar levels because of the beneficial fat content.

A big avocado (200 grams) has the following nutrients:

  • 3.6 g of net carbohydrates
  • Dietary fiber: 13.5 grams
  • The ratio of net carbs to fiber is 0.27.

Make an avocado egg dish or one of the 40 avocado dishes (you’re welcome) to get a taste of the creamy texture with fresh, flavorful avocados.

Pumpkin Seeds (#4)

Pumpkin seeds are rich in protein and fat, and they’re also high in zinc, copper, potassium, iron, and magnesium.

A single ounce serving of pumpkin seeds has the following nutrients:

  • 1 gram of carbohydrate (net)
  • 3 g fiber in the diet
  • The ratio of net carbs to fiber is 0.33.

Try roasting pumpkin seeds yourself, even without the nutritious husk:

Preheat the oven to 300 degrees Fahrenheit.

Toss the seeds with melted grass-fed butter in a mixing dish (olive oil, avocado oil, or coconut oil)—season with salt and other spices as desired.

Bake the seeds, stirring periodically, in a thin layer on a baking tray for 45 mins.

Artichokes (#5)

Whole artichokes, not to be mistaken with canned artichoke hearts, are an excellent source of vitamin C, vitamin K, folic, choline, mg, potassium, and manganese.

A single cooked artichoke, weighing 120 grams, provides[*]:

  • 4 g of carbohydrates (net)
  • Dietary fiber in the amount of 10.3 grams
  • The ratio of net carbs to fiber is 0.39.

Artichokes may also assist in lowering cholesterol, protect the liver, and aid fat digestion[*].

Steam an artichoke until the leaves are readily removed by hand (approximately 25-35 minutes), then consume it dipped in extra virgin olive oil and butter combined with fresh-squeezed lemon with salt.

Using your teeth, scrape the meaty part of the leaves off, then throw the remainder. Remove the inner “choke” before eating the delicate, delectable artichoke heart or stem intact.

Pecans (number 6)

Because fat is an important component of the keto diet, you may eat as many nuts as you like as long as you don’t exceed your daily calorie limit.

Pecans have the lowest net carb content of any nut, and they’re high in thiamin, manganese, & copper.

A one-ounce dose of pecans has the following nutrients:

  • net carbs: 1.2 grams
  • 2.7 g fiber in the diet
  • The ratio of net carbs to fiber is 0.44.

When you want a meal that’s rich in healthful fats and dietary fiber, go for uncooked (or roasted) salted nuts or make a batch of delicious pecan pie fudge bombs.

Collard Greens (#7)

Folate plus vitamins K, A, & C, are abundant in collard greens.

A 100-gram meal of collard greens contains[*] the following nutrients:

  • 2.1 g of net carbohydrates
  • There are 3.6 grams of dietary in this serving.
  • The ratio of net carbs to it is 0.58.

Cook your collard greens in grass-fed butter, olive oil at a low temp), or the old-fashioned method with fiery red peppers, salt, and pepper in bacon fat or lard.

Almonds (#8)

If you’re looking for a portable, delicious snack that’s high in vitamin E, riboflavin, calc, iron, magnesium, potash, phosphorus, copper, and manganese, almonds are a great option.

A single ounce of almonds provides[*]:

  • 2.1 g of net carbohydrates
  • 3.3 g fiber in the diet
  • The ratio of net carbs to fiber is 0.64.

Here are the best ways to cook almonds on keto if you’re searching for dishes using them.

#9: Coconut (raw)

Coconut is full of magnesium, zinc, copper, selenium, iron, folic, and medium-chain triglycerides and is delicious and adaptable.

  • A cup of shredded raw coconut contains[*]:
  • 5 g of carbohydrates (net)
  • There are 7.2 grams of dietary fiber in this serving.
  • The ratio of net carbs to fiber is 0.69

Raw coconut puree will give your smoothies a creamy, pleasant texture. It’s also a healthy addition to keto fat bombs.

Coconut Flour (#10)

Coconut flour may be used as a flour replacement in a variety of recipes. Moreover, it has significantly fewer carbohydrates and calories than conventional wheat and almond flour.

A quarter-cup of coconut flour includes the following ingredients[*]:

  • There are 8 grams of net carbohydrates in each serving.
  • Dietary fiber in the amount of 10 grams
  • The ratio of net carbs to fiber is 0.8.

Also, egin with keto coconut flour cookies if you’re new to preparing with coconut flour. Coconut flour is more difficult to work with than other low-carb flour options, but it’s well worth the effort.

Cauliflower with Broccoli (#11)

Sulforaphane, diindolylmethane, and other anti-cancer chemicals are found in cruciferous vegetables like cauliflower and broccoli. They’re rich in fiber and have a low net carb count.

Cauliflower (one serving, cooked) has the following nutrients:

  • There are 2.6 grams of net carbohydrates in each serving.
  • There are 2.8 grams of dietary fiber in this serving.
  • The ratio of net carbs to fiber is 0.92.
  • Broccoli (per 140-gram cooked stem) contains[*]:
  • net carbs: 5.5 grams
  • There are 4.6 grams of dietary fiber in this serving.
  • The ratio of net carbs to fiber is 1.2. (but worth it)

Make keto cauliflower macaroni and cheese or rich & creamy ketogenic broccoli & also cheese soup with these nutritious basics.

Fiber as well as the Keto Diet: The Facts

The ketogenic diet isn’t always associated with a low-fiber meal.

What’s more, while you may include much in your keto diet, it doesn’t always mean you should.

  • Begin by consuming 25 grams  each day. This is the cut-off figure for severe health issues, according to research. [*][*][*].
  • Furhtermore, call it an experiment if you’d like to go higher from there, but keep in mind that some individuals feel worse when consuming more of it.
  • Most of all, keep attention to what goes on and heed to your body regarding  consumption.
  • Moreover, any meal with a 1:1 and lower ratio of net carbohydrates to it, in addition to the foods on this list, is a good option for keeping your consumption high while staying in ketosis.