Sweet Potatoes: The Basics
You may think sweet potatoes are just a kind of regular white potatoes. But regular potatoes are tubers and belong to the nightshade family. Sweet potatoes are an edible root and belong to the morning glory family.
Sweet potatoes have more nutritional value than white potatoes. Even though sweet potato fries are a popular dish, people don’t typically overeat sweet potatoes as they might with white potatoes.
Sweet potatoes have a lot of carbohydrates. One 5-inch sweet potato has about 26 grams of carbohydrates. In a low-carb diet, one sweet potato has half of the calories from carbohydrates that you may be allowed.
But that’s still less than the carb content of a white potato: 35 grams, on average. That’s also less than those sweet potato fries. The way they’re prepared raises their carb content to about 34 grams.
Low-carb diets that allow vegetables in moderation can include simply prepared sweet potatoes in moderation.
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Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia.
All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Is Fiber A Carbohydrate
Although most fiber sources are carbohydrates, fiber doesnt raise blood glucose, so low-carb diets dont count fiber as a carb for the purpose of tracking carbohydrate intake. However, soluble fiber provides 2 calories for every gram but not as glucose, but as a by-product of fermentation in the colon . Insoluble fiber is the only substance that provides bulk without calories.
In fact, fiber helps to moderate the effect of usable carbs in your bloodstream, so it furthers the goals of low-carb diets. To the extent that it creates satiety, it may also help prevent weight gain and aid in weight loss.
Fiber is good for your digestive system and the prevention of hypertension as well. It can also maintain healthy levels of LDL cholesterol and blood glucose while keeping your waistline and weight down.
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Which Fruits And Vegetables Are Lowest In Carbohydrates
Fruits are packed with vitamins and anti-oxidants essential for our bodies. Seasonal picks provide the most amount of nutrients. Low-carb fruits should be a part of the ketogenic lifestyle. Examples of low-carb fruits are raspberries, blackberries, strawberries, watermelon, cantaloupe, kiwi, peaches, clementines, and grapefruit. Vegetables contain fewer carbs, lower calories, and higher fiber than fruits. They are packed with phytonutrients, vitamins, and minerals, and are an important part of any healthy diet. Low-carb vegetables include: alfalfa sprouts, celery, cucumbers, iceberg lettuce, mushrooms, green leafy vegetables , broccoli, cauliflower, zucchini, asparagus, and radishes.
How Many Carbohydrates Can You Eat In A Ketogenic Diet
A ketogenic diet is considered a high-fat, low-carbohydrate diet. Low intake of carbohydrates causes the body to burn fat instead of carbohydrates to provide energy. In a typical ketogenic diet, carbohydrate consumption is limited to less than 50 grams per day. Daily dietary macronutrients in a ketogenic diet generally consist of 5-10 percent carbohydrates, 70-80 percent fats, and 10-20 percent proteins.
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The Importance Of Fiber
When you concentrate on high-protein meat in your low-carb diet, you have to be careful to get enough fiber, because only plant foods furnish this nutrient. Fiber has numerous benefits, including helping to manage blood sugar and cholesterol levels and aiding digestion and regular bowel movements. It may also reduce your risk of diseases such as diabetes, heart disease and diverticulitis. You need 20 to 30 grams of fiber daily for overall good health, but many Americans get only half that much.
- When you concentrate on high-protein meat in your low-carb diet, you have to be careful to get enough fiber, because only plant foods furnish this nutrient.
- Fiber has numerous benefits, including helping to manage blood sugar and cholesterol levels and aiding digestion and regular bowel movements.
About As Much Usable Carb As Fiber
These foods have an equal amount of usable carbs and fiber. They offer a perfect balance of the two and are also good choices for your diet.
- Asparagus:1 cup chopped asparagus has 2 grams usable carbs, 3 grams fiber
- Celery: 1 cup chopped celery has 1.5 grams usable carb, 1.5 grams fiber
- Eggplant : 1 cup cooked eggplant has 3 grams usable carb, 3 grams fiber
- Mushrooms: 1 cup of mushrooms has 4 gram usable carb, 2 gram fiber
- Radishes:1 cup raw sliced radishes has 2 grams usable carb, 2 grams fiber
- Red raspberries: 1 cup red raspberries has 8 grams usable carb, 9 grams fiber
- Romaine lettuce: 1 cup raw romaine lettuce has 0.5 gram usable carbs, 1 gram fiber
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How To Get More Fiber On A Low Carb Diet
This article was co-authored by . Marjan Mahallati is a Registered Holistic Nutritionist, board certified through the AADP and a graduate of the Canadian School of Natural Nutrition. She is the owner of Let’s Nutrition Weight Loss & Nutrition Center in Irvine, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. Marjan has over 15 years of experience in the weight loss industry and has empowered thousands of people to gain their health back and live their healthiest lives.There are 16 references cited in this article, which can be found at the bottom of the page. This article has been viewed 10,084 times.
Low-carb diets are popular for weight loss. They can help you lose more weight a little faster compared to low-fat or low-calorie diets however, one of the common side effects of low-carb diets is constipation which can result from a lack of fiber in your diet. Some high-fiber foods like grains, beans, lentils, starchy vegetables and fruits may be limited or excluded from low-carb diets.XTrustworthy SourceMayo ClinicEducational website from one of the world’s leading hospitalsGo to source Although meeting your daily fiber needs may be a little more difficult on a low-carb diet, its definitely not impossible remember, even low-carb diets still require require 50 150 grams of carbohydrates a day. Planning your meals in advance and focusing on lower carb high-fiber foods can help you get in adequate fiber each day.
Put A Twist On Spaghetti And Meatballs
A cup of cooked refined pasta has 2.5 grams of dietary fiber, while a cup of whole-wheat pasta has 6.3 grams. Pasta is nearly fat-free, and you can keep your meal low in fat by using lean ground turkey instead of regular ground beef to form your meatballs. Instead of tomato sauce, which can be high in fiber, toss your spaghetti and meatballs with cooked garlic and lightly cooked fresh herbs, such as basil and chives. Top the dish with low-fat Parmesan cheese.
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Combining Low Carb And Low Residue Diets
Hello everyone, and thank you in advance for any tips/guidance you can provide. I was diagnosed type 2 about nine months ago, and since then I have managed my BG quite successfully through diet, exercise, and medication.
I recently had my first ever colonoscopy. The recommended diet prep for that procedure was low residue . Makes sense of course but it did raise my BG levels a bit.
Without going into the details, that colonoscopy revealed the necessity for continued, and perhaps relatively frequent surgeries and procedures that will require a sustained low residue diet. Im finding it very difficult to maintain a low carb approach while eating a low residue diet. My BG levels are slowly creeping up.
Can anyone point me towards some resources that address my particular challenge of combining low carb with low residue?
Thanks again in advance!
The basics are pretty simple:
- Eat less than 25g of net carbs per day for strict keto
- Supplement with multivitamin, D, Omega-3 Fish oil, and electrolytes
- Seriously, on the electrolyte front: potassium and magnesium supplements add salt to everything
So, what that often means in terms of eating: green veggies , meat, eggs, oil, and cheese. Many people eat low-carb and very high fiber , but if you aim for very low carb you can skip most of the fiber by leaving out protein bars, low-carb breads , and fiber supplements. Maybe even watch the nuts .
Stay Off Processed Foods
Low Sodium Low Carb Diet Plan Stay off Processed Foods
If you want to maintain a w carb, low sodium diet, refrain from eating any processed foods or commercially prepared foods. Highly processed foods contain significantly higher sodium and carbohydrates, not to mention calories.
Ensure that the canned and frozen foods you purchase are low-sodium products and do not have sugary syrup toppings, which will cause your carbohydrate intake to skyrocket.
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Low Carb High Fiber Nuts And Seeds:
Flax meal Serving 1 tablespoon 2g fiber
Almond flour / meal Serving 1 tablespoon 1g fiberRecipe idea Keto Almond Cheesecake Bites
And for idea #20 in this list of low carb fiber sources, I thought it was worth mentioning low carb tortillas. Although they aren’t a natural source of fiber, the ones listed in my low carb tortilla comparison and review range from 4-13g fiber per tortilla!
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High Fiber But Less Usable Carbs
Even though these foods are high-fiber, they offer less fiber than usable carbs. They’re still healthy, but you do want to keep the carb counts in mind.
- Bell peppers: 1 cup raw, chopped bell peppers has 6 grams usable carb, 3 grams fiber
- Cabbage : 1/2 cup cooked cabbage has 3 grams usable carb, 2 grams fiber
- Cabbage : 1 cup raw cabbage has 3 grams usable carb, 2 grams fiber
- Nuts and seeds: Nuts and seeds vary, but most are high in fiber.
- Snow peas : 1 cup whole, raw snow peas has 3 grams usable carb, 2 grams fiber
- Strawberries: 1/2 cup sliced strawberry halves has 4 grams usable carb, 2 grams fiber
- Zucchini squash and other summer squash: 1 cup cooked summer squash has 5 grams usable carb, 2 grams fiber
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Side Effects Of A Low Fiber Diet
- It may cause nutritional deficiencies, which can lead to a number of health problems
- Since high-fiber foods are satiating yet low in calories, they are often considered helpful for weight loss. Thus, a low-fiber diet can lead even to weight gain
- During this diet you may need to take more vegetable and fruit juices along with multivitamin supplements.
A low-fiber diet can help calm your intestinal walls and help you feel better if you suffer from a digestive system disorder. Follow a low fiber diet only if your doctor advises you to do this. If you experience stomach pain during a low residue diet, consult a doctor immediately.
You should know that this eating plan is nutritionally limiting, restricting, and actually not intended directly for weight loss. If you dont do it right, it may cause a number of side effects .
Can A Low Carb Diet Cause Fibre Deficiency
Its well known that a low carb diet can be beneficial for many reasons including improved blood glucose control and weight loss. However, some people may still be put off by the idea that low carb leads to deficiencies in certain nutrients including fibre which can be beneficial for digestive health.
The Guardian published an article today on a recent study which concluded that it would be difficult to meet the recommended targets for fibre intake whilst following a low carb diet. While it is true that a low carb lifestyle limits starchy vegetables and wholegrains , a low carb diet and a high fibre diet are not mutually exclusive. There is still a wide range of low carb foods, such as nuts, seeds and green veg, which can provide all the fibre you need to meet your daily recommended intake.
This has been supported by a recent study by Caryn Zinn, Amy Rush and Rebecca Johnson who compared the micronutrient values of two low carb meal plans, both oh which provided sufficient micronutrients that met the recommended values, including fibre.
In this blog, were going to look at why fibre is so beneficial for our health and then well give you some examples of low carb foods which can help you meet the recommended value.
What is fibre?
The recommended average intake for adults is 30g per day but many people dont meet the fibre recommendation.
Low carb sources of fibre
What can we take home from this?
Find support, ask questions and share your experiences.
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More Fiber Than Usable Carbs
The following foods have more fiber than usable carbohydrate, so they’re also great choices for a low-carb diet:
- Blackberries: 1 cup raw blackberries has 6 grams usable carb, 8 grams fiber
- Broccoli :1/2 cup chopped, cooked broccoli has 2 grams usable carb, 3 grams fiber
- Broccoli : 1 cup of chopped, raw broccoli has 4 grams usable carb, 2 grams fiber
- Cauliflower : 1/2 cup chopped, cooked cauliflower has 1 gram usable carb, 2 grams fiber
- Cauliflower : 1 cup raw cauliflower has 3.5 grams usable carb, 2 grams fiber
- Collard greens: 1 cup chopped, cooked collard greens has 2 grams usable carb, 6 grams fiber
- Avocado: 150 grams of avocado has 3 grams usable carb, 10 grams fiber
- High-fiber cereals: Check the labels carefully, but some high fiber cereals are also low or fairly low in carbohydrates.
- Spinach and chard : One cup of chopped, cooked spinach has 2 grams of usable carbs and 8 grams fiber. A 150-gram serving of chard provides 3 grams of usable carbs and 3 grams of fiber. You will need 6 cups of raw spinach or chard to produce about 1 cup after cooking.
- Unsweetened coconut and coconut flour: A 15-gram servingof unsweetened coconut has 2 grams usable carb, 4 grams fiber. A 15-gram serving of coconut flour has 4 grams of usable carbs and 5 grams of fiber.
- Wheat bran : 1/2 cup raw wheat bran has 6 grams usable carb, 12 grams fiber
Differences In Fiber And Carb Counts
Your best bets for carbs are non-starchy vegetables, which are good sources of fiber while providing relatively few carbs overall. For example, cooked turnip greens offer 6 grams of total carbs in a cup with 5 grams of fiber, for a net carb count of just 1 gram. A cup of cooked cauliflower has 6 grams of carbs and 3 grams of fiber, for 3 grams of net carbs.
While a starchy veggie like sweet potato offers a lot of fiber 8 grams in a cup of mashed it also provides 58 grams of carbs, so the total net carb count is a whopping 50 grams. That could be more than your carb allotment for the day.
Fruits tend to be both high in fiber and higher in overall carbs. A cup of raw raspberries provides a hefty 8 grams of fiber with 15 grams of overall carbs, for a net carb count of 7 grams. In contrast, a cup of raw blueberries may have 4 grams of fiber, but it also supplies 21 grams of total carbs, for a net carb count of 17 grams. A dried fruit like raisins has significant fiber 11 grams in 1 cup packed but a jaw-dropping 129 grams of carbs, bringing your net carbs to 118 grams in a cup.
- Your best bets for carbs are non-starchy vegetables, which are good sources of fiber while providing relatively few carbs overall.
- While a starchy veggie like sweet potato offers a lot of fiber 8 grams in a cup of mashed it also provides 58 grams of carbs, so the total net carb count is a whopping 50 grams.
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Consume Whole Grains Instead Of Refined Grains
Whole grains, in most cases, are minimally processed, thus leaving them intact. But refined grains undergo intense processing which strips them of their fiber-rich hull and vitamin-containing germ.
While refined grains last long, their most nutritious part is stripped away. What is left behind is nothing but fat-absorbing carb.
Therefore, replace refined grains in your diet with their whole-grain counterparts. You can go for any of the following: Oatmeal, farro, brown rice, barley, amaranth, quinoa, buckwheat, and freekeh.
Low Carb Fiber Sources
Categories Low Carb Diet Information
These 20 low carb fiber sources will help you make healthy balanced choices while maintaining your low carb lifestyle.
Everybody needs fiber! It keeps us feeling fuller for longer and reduces the risk of all kinds of ailments. Traditional high-fiber choices like beans, other legumes, whole grain bread, brown rice, fiber-rich breakfast cereals and whole wheat pasta are not available to low-carbers. So how can we make sure we get the fiber we need? Check out these options!
Note: I have tried to provide similar serving sizes to enable nutritional data comparison, but it can be very dependent on how the food is used. Data provided by SELFNutritionData for the vegetables and fruit, SparkRecipes for the nuts and seeds.
So what low carb foods are high in fiber? Find out below!
What’s in this Article?
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Pack A Sandwich For Lunch
For a sack lunch, make a sandwich on white or another kind of refined bread, and add lean proteins, such as turkey breast slices and low-fat cheese. Skip the raw tomatoes because they contain fiber, and choose low-fat mayonnaise instead of regular. Serve your sandwich with canned fruit or hard-boiled egg whites. NYU Langone Medical Center lists pulp-free vegetable juices as suitable for low-fiber diets, and you can take a can of low-sodium juice with you to increase your consumption of vegetables while limiting your fiber consumption.