Filling Food With No Carbs

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Filling Food With No Carb there has been a surge of interest in diets that are low-carb. For example, the ketogenic diet is a high-fat, moderate protein, low-carbohydrate diet that has become popular in mainstream culture. Many people with medical conditions like diabetes or epilepsy have found that it can help them manage their symptoms. But for many people, the hardest thing about following a low-carb diet is finding foods that fill you up without giving you too many carbs.

Fortunately, there are lots of food options out there! Let’s take a look at some of the most filling low-carb foods you’ll find at your local grocery store.

Filling Food With No Carbs

The low-carb trend may seem as old school as fax machines, but eating naturally low-carb foods (I’m looking at you veggies and lean protein) will always be good for your health. Everyone needs some healthy utility players in the fridge that can make snacks and meals a little better.

1. Avocado

A third of an avocado has only 5 grams of carbs and, aside from being Instagram famous, it’s also known for being high in monounsaturated healthy fats, which helps lower bad cholesterol and is linked with burning belly fat.

Mash an avocado into hummus for the perfect hybrid dip for crudité, top an apple slice (yes this is delish!) or of course, there’s that whole toast thing.

Al Roker makes barbecued shrimp and grilled avocado

2. Broccoli

A whole cup will cost you only 30 calories and contains just 6 grams of carbs, but has an impressive 3 grams of fiber and, like other cruciferous vegetables, is rich in cancer-fighting compounds called glucosinolates.

For an easy dinner side dish, lay broccoli out on a baking sheet and drizzle with avocado oil before roasting at 400 degrees for 20-25 minutes.

3. Coconut oil

This jam packed with MCTs (medium-chain triglycerides) cooking oil has zero grams of carbs. MCTs are a type of saturated fat that can help you increase your good cholesterol, reduce the bad and even help you burn fat. Because of its high cooking temp, you can use it for everything from baking to broiling to sautéing.

4. Eggplant

A full cup of aubergine (yes, that is the other name of this pretty purple veggie) contains less than 5 grams of carbs and contains nasunin, a compound that protects your brain cells from oxidation.

For eggplant newbies, here’s a healthy way to get your feet wet: sprinkle with salt, let stand for 10 minutes, blot with a paper towel to remove excess water, then, drizzle with olive oil and roast at 375°F for about 15 minutes, flipping halfway through.

5. Eggs

Quite possibly the most convenient form of protein, a single egg has 0.6 grams of carbs and 6 grams of protein. And, don’t go tossing that yolk, it’s packed with choline an important nutrient for brain health.

Keep hard-boiled eggs on hand and mash onto a slice of Ezekiel toast for an on-the-go breakfast or sprinkle with sea salt and cayenne for a simple snack.

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6. Grapefruit

At 13 grams of carbs per half, a grapefruit is also lower in sugar compared to other citrus fruits. One study showed there was a positive relationship between eating a half of a grapefruit before a meal and weight loss. Section half a grapefruit, sprinkle with cinnamon and a drop of honey and place under the broiler for three to four minutes for a perfect jam-packed nutrient dessert.

7. Greek yogurt

Each 6-ounce container has about 6 grams of carbs and a whole lot of protein, approximately 17 grams! Go for one that has no added sugar and add your fave nuts or seeds and berries for a calcium-packed breakfast.

8. Green beans

Green beans provide you with 7 grams of carbs per cup and are rich in vitamin K, which contributes to your bone health, healthy blood clotting and can help prevent heart disease. Mix 1 cup steamed beans with a teaspoon of pesto and top with a soft-boiled egg or grilled chicken for a super fast, nutrient-dense lunch.

9. Olives

Snacking on two tablespoons of olives will still have you consuming just under 1 gram of carbs and the antioxidant oleuropein, which is specific to olives and has been shown to lower cholesterol and prevent oxidative stress.

Low-Carb Foods

Nearly everything in our bodies requires protein, including our skin, blood, and bones. It’s key for cell tissue repair and regeneration. And since protein takes longer to digest than carbs, protein-rich meals can also keep you fuller, longer. But not all protein sources offer the same benefits (looking at you, sodium-filled deli meat). These protein-rich foods also come with fiber, minerals, and other important nutrients. For smarter meals, load up on eggs, seafood, unsweetened dairy products (like yogurt), poultry, legumes, beans, chickpeas, peas, seeds, nuts and lean cuts of beef and pork.

A combination of protein and fiber at every meal or snack is really optimal when it comes to feeling full and preventing that blood sugar “spike” (and subsequent crash) that we experience after eating less great options. Need more high-protein snack ideas? These choices will curb mid-morning or afternoon cravings when you’re on the go.

Edamame

The filling combo of fiber and protein in edamame makes it excellent choice when an afternoon craving hits. The bonus? Magnesium-packed soybeans may help with mood regulation. Plus, the de-shelling can help serve as a (fun!) distraction while you munch. Try topping a cup with cayenne pepper and a pinch of sea salt for a tasty snack.

Cottage Cheese

A half cup of lower-sodium cottage cheese can pack up to 20 grams protein — making it great for morning meals. Try Good Culture’s portable cups for prime taste, texture, and nutrition. All of their flavors are made with live and active cultures, which may contain probiotic properties to help boost gut health.

Peanuts and Peanut Butter

What can’t peanut butter do?! It packs 8 grams of plant-based protein per 2 tablespoon serving, and nuts are rich in heart-healthy monounsaturated fats. What’s more, peanuts are the best source of arginine, an amino acid that can help lower blood pressure. Salted nuts and nut butters are typically a-okay, too. (The surface salt delivers loads of flavor despite limited amounts of sodium). Look for ones that contain about 140mg of sodium per serving or less.

Unsweetened Greek Yogurt

Choose Greek yogurt that’s plain and unsweetened, and check the ingredients’ list to make sure there are at least five strains of bacteria added. These bacteria are probiotics, which can help build up your body’s beneficial bacteria and help you stay healthier overall. Plus, protein-rich foods like yogurt (2/3 cup has about 20 grams!) help immune cells regenerate, so eating this nutrient in particular is key.

Sunflower Seeds

Sunflower seeds contain important antioxidants linked to improved cognition and heart health, plus decreased risk of dementia. In the short term, they can help load up on some good-for-you fat, protein, and fiber in between meals.

Soy Milk

Filled with plant-based antioxidants and minerals, this protein-packed milk alternative can help improve your cholesterol levels. That’s because it’s lower in saturated fat than whole milk or other vegan swaps (ahem, coconut oil). Look for unsweetened versions that provide about 7–8 grams of plant-based protein per serving, contain as few ingredients as possible, and come fortified with the same vitamins and minerals as cow’s milk (vitamins A and D).

15 high fiber, low carb foods

Looking for low carb options that’ll still fill you up? Toss some of these faves in your shopping cart.

  1. artichokes
  2. avocado
  3. asparagus
  4. peppers
  5. cauliflower
  6. brussels sprouts
  7. unsweetened coconut
  8. mushrooms
  9. collard greens
  10. raspberries
  11. chia seeds
  12. pecans
  13. macadamia nuts
  14. turnips
  15. cacao nibs
plate of asparagus, lemons, and avocado on yellow background
Jeff Wasserman/Stocksy United

Benefits of low carb, high fiber foods

Most people don’t get anywhere near the amount of fiber that’s recommended for tip-top health. The average American consumes about 15 grams of fiber per day, which is much lower than the current fiber recommendations (between 25 and 38 grams per day for adults).

Research shows that people with high fiber diets are at a lower risk of developing heart disease, colorectal cancer, diabetes, and many more common health conditions.

Plus, most peep’s diets are too high in ultra-processed sources of refined carbs like sugary breakfast cereals, candy, white bread, and soda. Eating these low fiber, high carb foods could lead to a number of health issues, including weight gain and heart disease.

You can get more fiber from lots of foods. Here are some of the best low carb sources.

1. Artichokes

Even though they aren’t the most popular veggie, artichokes are packed with nutrients like fiber. Bonus: They’re also low in carbs.

One cooked artichoke provides:

  • Calories: 64
  • Fiber: 7 grams (g)
  • Carbs: 14 g

In addition to being high in fiber and low in carbs, artichokes are rich in vitamin C, vitamin K, folate, potassium, and many more important nutrients.

Cooked artichokes are particularly rich in soluble fiber. That may help benefit your heart health by reducing your heart disease risk factors like high LDL cholesterol.

2. Avocados

Creamy, delicious, and super nutritious, avocados are staple in lots of kitchens. These fruits full of healthy fat also happen to be low in carbs and high in fiber.

A half of an avocado provides:

  • Calories: 161
  • Fiber: 7 g
  • Carbs: 9 g

Because avocados are a great source of fiber and low in carbs, they’re a go-to if you’re following a low carb diet. Plus, they’re an excellent source of nutrients like potassium, vitamin C, magnesium, folate, B5, and vitamin E.

A bunch of studies have even linked eating avocados with potential health benefits like reducing heart disease risk factors, increasing fullness, and improving gut health.

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3. Asparagus

Asparagus is another veg that’s low in carbs, yet high in fiber.

A 1-cup serving of these fibrous veggies provides:

  • Calories: 40
  • Fiber: 4 g
  • Carbs: 7 g

Asparagus is a good source of many nutrients like folate, vitamin C, and vitamin K.

Plus, it’s packed with plant compounds that act as powerful antioxidants in your bod like the carotenoid lutein, which plays important roles in preserving and protecting eye health.

4. Peppers

Like a little spice in your life? You got it. Want to stay in the sweet zone? Totally cool. Either way, there’s a pepper out there for you. And you can rest assured you’ll be noshing on a nutrient-packed veggie that’s low in carbs and high in fiber.

A large sweet red pepper provides:

  • Calories: 43
  • Fiber: 3 g
  • Carbs: 10 g

Peppers also pack a punch when it comes to vitamin C, a nutrient that’s critical for your immune system to work properly. A large sweet red pepper contains an impressive 233 percent of the Daily Value (DV) for this vitamin.

5. Cauliflower

Cauliflower is a low carb lover’s dream. It’s high in fiber, low in carbs and can be made into a tasty pizza crust. Can we get a cauli-lujah?!

1 cup of cooked cauliflower provides:

  • Calories: 29
  • Fiber: 3 g
  • Carbs: 5 g

Cauliflower is a super versatile veggie. You can eat it raw or cooked, it makes an excellent low carb rice alternative, and can be added to dishes like stir-fries, soups, and more.

It’s also loaded with important nutrients like vitamin C, vitamin K, and folate.

6. Brussels sprouts

If you typically steer clear of brussels sprouts, you might just be prepping them the wrong way.

If you’re willing to give these tasty little gems another shot, try roasting, sautéing, or adding thinly shaved sprouts to a salad.

A 1-cup serving of cooked brussels sprouts provides:

  • Calories: 70
  • Fiber: 6 g
  • Carbs: 14 g

Brussel’s sprouts are an excellent source of bioactive plant compounds (like carotenoids) and sulfur-containing compounds (called glucosinolates). These have powerful antioxidant activity and may help protect your cells from oxidative damage.

7. Unsweetened coconut

Coconut is a high fiber food, but coconut products can be high in carbs if they contain sweetener. Choosing unsweetened coconut products gives you a lower carb option.

A 1-ounce serving of unsweetened dried coconut meat provides:

  • Calories: 187
  • Fiber: 5 g
  • Carbs: 7 g

Try sprinkling a couple of teaspoons of unsweetened coconut on a bowl of yogurt or adding it to smoothies for a tropical kick. Not only will you be adding a boost of fiber, but you’ll be getting a dose of minerals like manganese, copper, and selenium, too.

8. Mushrooms

Your fave fungi, mushrooms, are also a great low carb, high fiber option.

A 1-cup serving of cooked white button mushrooms provides:

  • Calories: 44
  • Fiber: 3 g
  • Carbs: 8 g

Research shows that adding mushrooms (like oyster mushrooms) into your diet may help increase your intake of important nutrients. This includes fiber, phosphorus, potassium, vitamin D, and selenium — a mineral that’s critical to your thyroid function.

9. Collard greens

Collard greens are one of the most nutritious greens you can eat. They’re an excellent source of vitamin K, calcium, provitamin A, vitamin C, and folate.

A 1-cup serving of cooked collard greens provides:

  • Calories: 44
  • Fiber: 6 g
  • Carbs: 8 g

Try subbing collard greens in dishes like stir-fries and soups. They’re also delicious sautéed, roasted, or stewed.

10. Raspberries

Raspberries are lower in carbs than most fruits and are loaded with fiber.

A 1-cup serving of raw raspberries provides:

  • Calories: 78
  • Fiber: 10 g
  • Carbs: 18 g

Studies have linked berry-rich diets to all sorts of health benefits. For example, some research findings suggest that eating berries (like raspberries) may help promote healthy blood sugar regulation. It could also help reduce your heart disease risk factors like high blood pressure.

11. Chia seeds

Chia seeds are a popular way to up your fiber intake. They’re high in fiber but low in carbs, and you can incorporate them into fun recipes like chia pudding.

A 1-ounce serving of chia seeds provides:

  • Calories: 138
  • Fiber: 10 g
  • Carbs: 12 g

As you can see, chia seeds contain an impressive amount of fiber. Plus, they’re also rich in nutrients like calcium, iron, and magnesium. Magnesium’s a mineral that’s important for blood pressure and blood sugar regulation, nerve function, and lots of other critical body processes.

12. Pecans

Pecans are versatile nuts that taste great in both sweet and savory recipes.

They’re lower in carbs than many popular nuts, like cashews, but they’re still a good source of fiber.

A 1-ounce serving of pecans provides:

  • Calories: 196
  • Fiber: 3 g
  • Carbs: 4 g

Pro tip: Try tossing some roasted pecans in a green salad topped with roasted chicken. Or, make a low carb granola with pecans, coconut, and pumpkin seeds.

13. Macadamia nuts

Macadamia nuts have a slightly sweet taste and a creamy-yet-crunchy texture. But they don’t just taste good. They’re also lower in carbs than many other nuts and contain a good amount of fiber.

A 1-ounce serving of raw macadamia nuts provides:

  • Calories: 204
  • Fiber: 2 g
  • Carbs: 4 g

Macadamia nuts are also rich in several vitamins and minerals, including manganese, a nutrient that your bod needs for bone health, immune response, blood clotting, and more.

14. Turnips

If you’re looking for a low carb alternative to mashed potatoes that’s high in fiber, look no further than the humble turnip.

Turnips are lower in carbs than potatoes, but take on the same creamy texture when you mash ’em.

A 1-cup serving of mashed turnips provides:

  • Calories: 51
  • Fiber: 5 g
  • Carbs: 12 g

Turnips are super nutritious and they’re especially high in vitamin C.

You can also eat the leaves of these root vegetables. Try sautéing turnip leaves with a bit of garlic and olive oil for a unique and nutrient-dense side dish.

15. Cacao nibs

If you’re a chocolate lover, you’re going to love this low carb, high fiber option.

Cacao nibs are tiny pieces of crushed cacao beans that are highly nutritious. They contain minerals like magnesium, iron, manganese, and copper. They’re also an excellent source of flavonoid antioxidants (like catechin and epicatechin).

A 1-ounce serving of cacao nibs provides:

  • Calories: 160
  • Fiber: 8 g
  • Carbs: 14 g

Even though cacao nibs aren’t sweet like chocolate bars, they can give dishes a rich, chocolatey flavor without added sugar.

Try sprinkling cacao nibs on coconut yogurt or using them in low carb granola and trail mixes for a low carb-friendly chocolatey snack.

Bottom line

Low carb, high fiber foods can benefit almost everyone’s diet. If you’re looking for some delish swaps, this list has lots of ideas. From avocados to raspberries, there’s plenty of options for all dietary restrictions and taste buds.

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