Skip to main content

The Low Carb High Fiber Diet

I really like and respect The Week, but they were simply wrong in an article published 2/1/2019 called “Fiber’s Many Benefits”.

They wrote: “In a blow to proponents of low-carbohydrate diets, a landmark study has found that people who eat more fiber–found in fruit, begetables, and whole-grain cereals, pasta and bread–are less likely to die early or suffer from a chronic condition such as cardiovascular disease or cancer.”

See, you can eat a high fiber, low carb diet.

Last time I checked, low carb diets include vegetables. Many low carb vegetables and some fruit contain a lot of fiber, especially avocadoes at about 20 grams per fruit. Other low carb vegetables with high contents of fiber are broccoli, cauliflower, brussels sprouts, artichokes, and spinach.

Nuts have fiber.

There is even a low carb, high fiber bean: black soy beans have 1 gram of carb and 7 grams of fiber in ½ cup!

Eden organic balck soybeans

And then there are the superfoods that are carbs, but their high fiber content basically negates the carb. These foods can and should be consumed on the low carb diet. They are:

•             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

The Week article also says that “American adults consume an average of 15 grams” of fiber per day and we should be eating 25-30 grams. The average American eats a high carb diet, but doesn’t get the fiber. Clearly, this article misses the point. Most high carb foods American eat are low in fiber, because they eat junky carbs.

The point is you can eat 30 grams of fiber and still be on a low carb diet.

Copyright © 2021 Norma Lehmeier Hartie