Fiber helps you feel full longer, less affecting blood sugar
Fiber is a plant-based carbohydrate that helps aid digestion, control blood sugar and create a feeling of fullness for a long time. Unlike other carbohydrates, fiber is not fully digested, so it does not significantly increase blood sugar.
According to nutritionist Allison Herries, RDN in Pennsylvania (USA), adding fiber-rich foods to your diet is a natural way to control hunger and support weight loss without cutting down too much.
The special thing is that you can completely increase your fiber intake while maintaining a low-carb diet, if you choose the right foods.
11 ideal foods, high in fiber, low in starch
Raspberries: A 100g serving contains 7g of fiber and 12g of carbohydrates. Serve with yogurt, oatmeal or eat directly.
Blackberries: 100g provides 5g of fiber and 10g of carbohydrates, much higher than blueberries or strawberries.
Avocado: An average avocado contains about 7g of fiber and 9g of carbohydrates. In addition, avocados are rich in healthy fats and essential vitamins.
Cauliflower: With only 3g of carbohydrates and 3g of fiber per 100g, cauliflower is a familiar food in low-carb diets.
Broccoli: Provides 3g of fiber and 7g of carbohydrates, and is rich in vitamin C, calcium and vitamin K.
Green beans: significantly less carbohydrates than other beans, 100g contains 3g of fiber and 7g of carbohydrates.
Edamame: 5g of fiber and 9g of carbohydrates, is rich in protein and is popular in Japanese cuisine.
Kale: One of the most nutritious green vegetables, with 4g of fiber and only 4g of carbohydrates per 100g.
Brussels sprouts: This spinach contains 3g of fiber and 7g of carbohydrates, along with many antioxidants.
Oatmeal: Compared to refined grains, oatmeal contains only 11g of carbohydrates and 3g of fiber per 100g.
Brazilian seeds: A rare fiber-rich seed with 8g of fiber and 12g of carbohydrates ideal for a snack.
correct understanding of net carbohydrates
Many people calculate "net carbs" by taking total carbohydrates away from fiber, because the body does not fully digest fiber. For example, black raspberries have 10g of carbohydrates and 5g of fiber, which means 5g of net carbs.
However, not all experts agree with this method. Herries warns that the body can still absorb some of the fiber and convert it into calories, so the "net carb" formula is only relative.
