15 High-Fiber, Low-Carb Foods for Weight Loss

Low-carbohydrate diets can aid weight loss and are generally safe. Foods that are both high in fiber and low in carbs can be beneficial for weight loss, including blackberries, raspberries, avocados, and other options.

Studies have shown that low-carbohydrate diets can help with weight loss and are generally safe. Optimal long-term dietic habits should include enough carbohydrates to supply essential nutrients and vitamins, and also incorporate high-fiber, low-carb foods.

Low-carb diets typically derive no more than 26% of calories from carbohydrates. In contrast, a very low-carb or ketogenic diet suggests limiting carbohydrates to less than 10% of total calorie intake.

Following a very low-carb diet may not be ideal for everyone due to challenges in obtaining sufficient fiber. Additionally, it may result in deficiencies of essential vitamins and minerals, such as thiamine, folate, potassium, calcium, magnesium, iron, vitamin A, and vitamin E.

• How High Fiber Helps in a Low-Carb Diet

Choosing high-fiber foods can contribute to weight loss by promoting a feeling of fullness and reducing the amount you eat. Additionally, fiber promotes gut health and helps to reduce the risk of heart disease, diabetes, and certain types of cancer. It is recommended to consume at least 25 to 35 grams of fiber daily, yet most Americans only consume around 15 grams.

Some believe that when counting carbs, it is possible to subtract fiber grams from carbohydrate grams to calculate "net carbs" since fiber is not digested and does not contribute calories. However, it’s important to consider that there are two types of fiber: soluble and insoluble. While insoluble fiber passes through the digestive system without being digested or providing calories, soluble fiber is partially digested and does contribute calories. Therefore, it is more accurate to consider total carbohydrates when planning a diet.

• Finding High-Fiber, Low-Carb Foods

When choosing foods for optimal health, it is best to select a variety of low-carb, high-fiber options from different categories:

• Fruits: While most fruits are high in carbs, there are some that are suitable for low-carb diets.
• Beans, Peas, and Lentils: These legumes contain some carbs but also offer valuable protein and fiber.
• Nuts and Seeds: Most nuts and seeds are low in carbs but rich in protein and healthy fats. However, it’s important to consume them in moderation due to their high fat content.
• Whole Grains: Certain whole grains provide an acceptable combination of carbs and fiber for low-carb diets.
• Vegetables: The classic low-carb, high-fiber food group that also provides essential vitamins and minerals.

It’s worth noting that only plant products contain fiber; animal products do not.

• Best High-Fiber, Low-Carb Options

There are numerous high-fiber, low-carb foods available, but the following are some of the best choices due to their protein, vitamin, and mineral content:

1. Blackberries: With approximately 14 grams of carbs, 7 grams of fiber, and 2 grams of protein per cup, blackberries are also rich in vitamin C, vitamin K, and copper. They are low in fat, containing less than 1% of the recommended daily fat intake. Low-fat, high-fiber foods with vitamin C may help reduce the risk of certain cancers.

2. Raspberries: Raspberries have a similar nutritional profile to blackberries but also provide manganese. They are a delicious addition to salads and desserts.

3. Avocados: While avocados should be consumed in moderation, as a serving is typically one-third of a medium-sized fruit, they offer 4 grams of carbohydrates, 3 grams of fiber, and 1 gram of protein. Avocados are also a source of healthy unsaturated fats.

4. Lentils: Lentils are a nutritional powerhouse, offering approximately 40 grams of carbs, nearly 18 grams of protein, and over 15 grams of fiber per cup. They also contain a significant amount of iron. Lentils can be incorporated into various dishes, such as soups, curries, salads, and bowls.

5. Refried Beans: When opting for refried beans, it’s vital to read the label and choose vegetarian and low-fat canned options. A half-cup serving typically contains just over 100 calories, around 16 grams of carbs, 5 grams of fiber, and 5 grams of protein. It’s important to be mindful of added fat in restaurant versions, as it can significantly increase calorie content.

6. Tofu: Made from soybeans, tofu is a versatile staple for low-carb, high-fiber diets. Half a cup of firm tofu provides over 3 grams of carbohydrates, almost 3 grams of fiber, around 22 grams of protein, and 11 grams of fat, primarily unsaturated.

7. Almonds: While almonds are high in calories, they have a favorable nutritional profile. One ounce contains approximately 6 grams of carbs, 4 grams of fiber, 6 grams of protein, and 14 grams of fat. To manage calorie intake, chopped almonds can be used as a crunchy topping in various dishes.

8. Chia Seeds: Chia seeds are similar to nuts in terms of nutrition but with fewer calories and less fat. They stand out as an excellent choice due to their balanced carbohydrate and fiber content, providing around 12 grams of carbs and 10 grams of fiber per ounce. Chia seeds are also a complete protein source, rich in omega-3 fatty acids.

9. Bulgur: With 8 grams of fiber per 34 grams of carbs, bulgur is a healthy whole grain option. It also offers around 10% of your daily requirements for protein and iron. Bulgur is easy to cook and can be used in dishes like tabbouleh, grain bowls, and salads.

10. Quinoa: As a gluten-free option, quinoa provides 5 grams of fiber per 39 grams of carbs and a substantial 8 grams of complete protein. It can be enjoyed as a breakfast cereal or substituted for rice or pasta.

11. Spinach: This dark green vegetable is an ideal addition to a weight-loss diet, offering 3 grams of carbs, 3 grams of protein, and 2 grams of fiber per 3-cup serving. Spinach is also rich in various vitamins and minerals, including a significant amount of vitamin K.

12. Radishes: While radishes have a peppery taste, they are low in carbs, containing 3 grams of carbohydrate, 1 gram of fiber, and only ten calories per serving. Daikon radishes are a milder alternative and can be mixed with regular radishes. They can be eaten raw in salads, added to sandwiches, or enjoyed with dips like hummus.

13. Mushrooms: White button mushrooms, with 3 grams of carbs, 1 gram of fiber, and 3 grams of protein, are an excellent choice for those on a low-carb diet. Most other mushroom varieties offer similar nutritional benefits and can be used as a meat substitute due to their hearty taste and absence of fat.

14. Asparagus: A serving of asparagus contains 4 grams of carbs, 2 grams of fiber, and 2 grams of protein. To keep calorie count low, it’s advisable to avoid high-calorie toppings and instead opt for lemon juice or balsamic vinegar.

15. Okra: Often overlooked, okra is an ideal vegetable for low-carb diets. A 1-cup serving provides 7 grams of carbs, 4 grams of fiber, and 3 grams of protein. To keep calorie count in check, it’s recommended to oven roast or air fry okra. It can also be included in dishes such as gumbo or stewed with tomatoes and onions.

Weight Loss with High-Fiber, Low-Carb Foods

A high-fiber, low-carb diet can be effective for weight loss. It is important to incorporate a variety of foods to ensure adequate intake of essential vitamins and minerals. When possible, choose foods that contain healthy unsaturated fats. If you have cardiovascular disease, diabetes, or other serious health conditions, it’s crucial to consult with your doctor to determine the best eating plan for you.

Sources:

American Diabetes Association: "Get to Know Carbs"

Harvard T.H. Chan School of Public Health: "Chia seeds," "Fiber," "Quinoa"

Produce for Better Health Foundation: "Health and Wellness Resource Guide for Fruit & Vegetables"

Tufts Now: "The Truth About Low-Carb Diets"

USDA FoodData Central: "Bulgur, cooked," "Lentils, mature seeds, cooked, boiled, without salt," "Nuts, almonds," "Okra, cooked, boiled, drained, without salt," "Seeds, chia seeds, dried," "Tofu, raw, firm, prepared with calcium sulfate," "Vegetarian refried beans, vegetarian"