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Fiber and Keto

Low carb salad loaded with healthy fiber

With Keto coming in as the number 2 diet for 2019, plenty of criticism comes along with that. (The Mediterranean Diet, is number 1.)

Jillian Michaels, the fitness motivator, has been outspoken against it, citing all kinds of falsehoods. Now, she has her own weight loss plan and may not be thrilled about any competition, so she blasted it.

I do think there is one legitimate concern and that is you may not be getting enough fiber on a Keto diet. Are you on the Keto/low fat diet and worried you aren’t getting enough fiber? Fiber is incredibly important. It helps you to maintain regularity. Fiber boosts the good bacteria in your micro-biome—your gut; the gut is where most of your immune system is, so a healthy one keeps the whole body in check. Fiber can also help promote weight loss and lower blood sugar levels.

The recommended daily intake is 25 grams for women and 38 grams for men, but most people—on a low carb diet or not—don’t hit those requirements.

Here are some low carb/Keto friendly carbs:

  • Avocado 10 grams per cup
  • Broccoli 5 grams per cup
  • Artichoke 10.3 per artichoke
  • Brussels sprouts 4 grams per cup
  • Kale 2.6 grams in 1 cup
  • Spinach 2.4 grams in 3 ½ cups raw, ½ cup cooked
  • Cauliflower 2 grams in 1 cup
  • Almonds 3.4 grams per ounce

You probably know that beans are high in carbs and fiber, but did you know you can eat black soy beans? A ½ cup serving has 8 grams of carbs, but 7 grams of fiber—so replace it with any bean recipe and enjoy!

Eden organic balck soybeans
  • Black soy beans 7 grams in ½ cup

And then there are the fiber superstars: chia seeds, psyllium husk and flax and hemp heart, with chia probably the top fiber food on the planet!  (I included hemp hearts because they are loaded with essential fatty acids (EFA), omega -3 and omega-6.)  I make a drink with all three plus collagen peptides and matcha tea with water for my morning drink. Note that the psyllium, hemp hearts and chia are 0 net carbs!

  • Chia 8 grams of fiber, 8 grams of carbs in 2 tablespoons
  • Psyllium husk 4 grams fiber, 4 grams carbs in 1 teaspoon
  • Flax seed 3 grams fiber, 4 grams carbs in 2 tablespoons
  • Hemp Hearts 2 grams fiber, 2 gram carb in 3 tablespoons

There are many ways to use the super foods to boost your fiber intake. For lunch, for example, the greens are fiber. This salad has spinach, romaine and arugula with 6 grams. I added red and white fermented cabbage (naturally fermented makes it loaded with probiotics and good for gut health) and pickled carrot and purple radish for 3 grams. Then I made chia seed and almond flour croutons with another 6 grams. Finally, I added 1/2 of an avocado for 10. Total fiber: 25 grams!

I get more fiber than from lunch. My breakfast drink has 8. I eat lots of veggies for dinner and I snack on nuts.

So please…don’t tell me my Keto diet is unhealthy!

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