Food with Fiber No Carbs is a blog that focuses on recipes containing high fiber foods. The main objective of this blog is to provide people with information on how to eat healthy foods in order to maintain a healthy body weight and lower blood pressure levels.
Food With Fiber No Carbs
If you are limiting carbs, look at the ratio of usable carb (or effective or net carb) compared to fiber. In other words, how much carbohydrate do you have to eat to get a gram of fiber?
Here is a list, roughly in order on this carb/fiber scale.
Almost All Fiber
Two types of seeds are excellent sources of fiber and have very few carbs to worry about. They’re great additions to your diet and can be eaten in multiple ways.
- Flax seeds: There is almost no usable carbohydrate in flax seeds. They are very high in both soluble and insoluble fiber (about one-third of the fiber is soluble). Flax is high in nutrients and could be the ultimate low-carb fiber source. One tablespoon ground flax has 2 grams of carbohydrate, 1.9 of which is fiber.
- Chia seeds: These have a fiber and carb profile similar to flax seeds. Chia seeds can be used in many ways, including as a yogurt additive or salad topping.
Vegetables that are almost all fiber include mustard greens, chicory, and endive.
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 (cooked): 1/2 cup chopped, cooked broccoli has 2 grams usable carb, 3 grams fiber
- Broccoli (raw): 1 cup of chopped, raw broccoli has 4 grams usable carb, 2 grams fiber
- Cauliflower (cooked): 1/2 cup chopped, cooked cauliflower has 1 gram usable carb, 2 grams fiber
- Cauliflower (raw): 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 (cooked): 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 serving of 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 (unprocessed): 1/2 cup raw wheat bran has 6 grams usable carb, 12 grams fiber
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 (cooked): 1 cup cooked eggplant has 3 grams usable carb, 3 grams fiber
- Mushrooms: 1 cup (155 grams) 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
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 (cooked): 1/2 cup cooked cabbage has 3 grams usable carb, 2 grams fiber
- Cabbage (raw): 1 cup raw cabbage (89 grams) has 3 grams usable carb, 2 grams fiber
- Nuts and seeds: Nuts and seeds vary, but most are high in fiber.
- Snow peas (edible pod): 1 cup (63 grams) whole, raw snow peas has 3 grams usable carb, 2 grams fiber
- Strawberries: 1/2 cup sliced strawberry halves (76 grams) has 4 grams usable carb, 2 grams fiber
- Zucchini squash and other summer squash: 1 cup cooked summer squash (180 grams) has 5 grams usable carb, 2 grams fiber
Fiber Supplements
In some circumstances, fiber supplements can be helpful additions to a high-quality, nutritious diet. However, they should never take the place of eating high-fiber foods, which are also rich in antioxidants and other nutrients essential to health.
There is some evidence that simply taking fiber supplements in pill or powder form doesn’t carry the same benefits as when it is in food. Also, only the soluble, nonfermenting, gel-forming fiber has been clinically shown to have benefits.4 Furthermore, supplements are not regulated by the FDA so be certain that a third-party seal is on the packaging such as USP or NSF.
Also, some high-fiber additives, such as wheat bran, contain compounds (phytates) that can block the absorption of some nutrients. Because of this, large amounts of phytates should be avoided.
Chitin and chitosan are common fiber supplements. However, it is derived from the shells of crustaceans and should be avoided anyone who is allergic to seafood.
What Foods Have No Carbs?
Dietitian Says These 10 Foods Have Zero Carbs, but Warns Against Going Too Low For Too Long
For those following a ketogenic diet, where you aim to get five to 10 percent of your daily calories from carbs (which is around 30 to 50 grams for most people), you may be wondering which foods have zero carbs. We asked registered dietitian nutritionist and NASM-certified trainer Whitney English (@whitneyerd on Instagram), MS, to weigh in and here’s what she said.
Foods With No Carbs
- Beef
- Chicken
- Pork
- Lamb
- Fish
- Shellfish
- Eggs
- Oil
- Butter
- Some alternative milk (like Unsweetened Original Ripple)
OK, so basically animal products and oil are the only foods that contain zero carbs, since they’re made up of the other two macronutrients: fat and protein. That’s quite a short list! This means that foods you may have thought that are low in calories, are not exactly low in carbs, including cucumbers, cauliflower, and zucchini.
Do You Need Carbs?
Despite what you may have heard from people promoting low-carb, ketogenic diets, Whitney explained that our bodies need carbs. “Carbohydrates are made of glucose: the body’s preferred source of fuel. Without them, people feel sluggish.” Studies have found that low-carbohydrate diets are also associated with an increased risk of mortality, meaning that people who eat low-carb don’t live as long as those who don’t eat low-carb.
While the body can certainly be trained to run on other fuel, including fat and protein, Whitney said this is an inefficient process. “Fasting for ketosis (when the body breaks down fatty acids for energy instead of glucose) is a normal physiologic process that is beneficial in short bouts, such as from dinner to breakfast the next morning. However, we did not evolve to be in a constant state of ketosis,” Whitney said. There are no long-term human studies on the health effects of the ketogenic diet beyond a couple years. Weight loss may be a short-term benefit, but we don’t know how this type of diet will affect our health and disease risk in the long-term.
Dangers of Eating Low-Carb
What we do know is that ketogenic diets cut out or limit all of the foods we know to be beneficial for our health, Whitney warned. “All whole fruits, vegetables, grains, nuts, and seeds have carbs. Consequently, these are the most nutritious foods in the human diet. These foods have all been linked to lower rates of chronic disease and longevity.” When you look at the foods found on the “no carb list,” those have been associated with higher rates of chronic diseases like colon cancer, cardiovascular disease, stroke, and diabetes.
Another risk of a low-carb diet, is the fact that it lacks fiber. “Fiber has been shown to be beneficial for weight loss, gut health, and cancer prevention. Fiber is only found in carbohydrates. Cut out carbs and you cut out fiber,” Whitney said. Most Americans don’t get enough fiber to begin with — the recommended daily intake of fiber is 25 grams for women, but the average American gets 15 grams.
How Many Carbs Do We Need?
“Carbohydrates should make up about 45 to 65 percent of your total daily intake,” Whitney suggested. They’re especially important for athletes or those who work out regularly because as mentioned above, glucose is your body’s preferred source of fuel and can be quickly broken down to create energy for a power lift or sprint. Eating carbs the night before a morning workout can make you feel more explosive in the gym.
What about post-workout refueling? Whitney said aim to get in one to 1.2 grams of carbs per kilogram of body weight for every hour of exercise, taken within the first four to six hours after exercise for maximum refueling potential. That means if you weigh 150 pounds (68 kg), you should take in 68 to 81.6 grams of carbs for that hour-long workout. Grab a piece of fruit with nut butter, a homemade granola bar, or a small watermelon protein smoothie.
What Are “Healthy Carbs?” Choosing Healthier Foods
Carbohydrates, or carbs, are nutrients in your food that are converted into sugar after you digest them. They give your body energy. Although you need some carbs to maintain your energy level, too many can cause weight gain and harm your health. Carbs are generally found in grains, milk and yogurt, vegetables, fruits, and sweets.
So, which carbs are the healthiest? The best choices are those that aren’t processed. Whole grains, fruits, and vegetables are good carbs because they contain vitamins, minerals, and dietary fiber.
In contrast, refined, or processed, carbs like white pasta, sugary drinks, and pastries have little or no nutritional value and should be consumed in moderation or not at all.
A List of Healthy Carbs
Some people who are trying to lose weight may adopt a ketogenic diet, which limits carbs and increases fat intake. While this diet can work for some people, it’s not always sustainable and can be too low in fiber.
It’s best to get the carbs you need from foods that have other health properties. Some carbohydrate-rich foods like beans, lentils, and many fruits and vegetables are also high in fiber. Others are high in vitamins or minerals. Sweet potatoes contain vitamins A and C as well as fiber and potassium. Milk and yogurt are high in calcium.
What are healthy carbs? Healthy carbs have added nutritional value, not just empty calories. Foods containing healthy carbs that are part of a healthy diet include:
- Beans
- Lentils
- Milk
- Yogurt
- Corn
- Berries
- Oats
- Apples
- Brown rice
- Whole wheat pasta
- Popcorn
If you’re trying to lose weight, use butter sparingly on popcorn and sweet potatoes. Instead of adding sugar to your oatmeal, add fresh berries for sweetness. And although brown rice and whole wheat pasta are healthier choices, you should still practice portion control when eating them.