The ketogenic diet, also known simply as the keto diet, has completely taken over the world of diets. Keeping to this diet, which is related to outcon be a problem since it is low in carbs, heavy in fat, and moderate in protein, can be difficult because of its popularity.
Why is getting enough fiber in your diet such a big deal?
Indigestible carbohydrates fall into the category of fiber, which is beneficial to the body in a number of significant ways. Individuals who consume a lot of fiber in their diets tend to have a much lower chance of getting coronary heart disease, stroke, high blood pressure, diabetes, obesity, and some gastrointestinal illnesses. An increase in fiber consumption has been shown to reduce both blood pressure and levels of cholesterol in the serum.
Beans, fruits (particularly those with the skin still on), and whole grains are some of the best sources of dietary fiber. Fruits with the skin still on are another good source. Nevertheless, there is a catch: If you are following a keto-friendly diet, it is generally not recommended that you consume these foods.
So how exactly can one stick to the keto diet while still consuming fiber? On the bright side, the ketogenic diet allows for the consumption of some foods that are not only permitted but also include a significant amount of fiber. If you are on the lookout for some of these pearls of fiber that are suitable for the keto diet, the following 11 selections are deserving of a spot on your plate. In addition, if you are interested in learning more about the keto diet, make sure you look at the article titled “7 Hazardous Side Effects of the Keto Diet, According to Experts.”
Avocado
Along with providing an increase in the number of healthful fats, fiber, and minerals such as magnesium and folate, one serving consists of approximately one-third of an avocado. This portion size includes three grams of fiber. These fruits (yes, they are really a fruit), together with eggs and sandwiches baked on low-carb bread, are a wonderful addition to salads.
Chia seeds (chia seeds)
Chia seeds contain a staggering 10 grams of fiber per ounce, in addition to other beneficial components such as healthy fats and an abundance of antioxidants. These teeny-tiny nutritional powerhouses may be whipped up into chia pudding, blended into smoothies, or used as a topping for a wide variety of keto-friendly recipes.
Walnuts
Walnuts are the only type of nut that are a rich source of ALA omega-3 fatty acids, and a single serving of walnuts that is one ounce can supply two grams of fiber. Walnuts are also the only type of nut that is edible. In addition, they are a good source of antioxidants, proteins derived from plants, and a variety of other minerals. Walnuts are a delicious component to include in a variety of salads, including chicken salad, lettuce salad, and even as a luscious dessert when dipped in dark chocolate.
Flaxseeds
About three grams of fiber can be found in just one tablespoon of whole flaxseeds. They also provide a source of iron, which is an essential mineral that can play a role in warding off iron deficiency anemia. Many different foods can have flaxseeds sprinkled on top of them without the flavor or consistency being altered.
Pistachios
Together with beneficial fats and proteins derived from plants, a single ounce of pistachios contains close to three grams of fiber. Pistachios have been found to have a high antioxidant capacity, according to a new study that was carried out by Cornell University and published in the journal Nutrients. This finding suggests that these tiny nuts can be a source of this essential nutrient, along with popular options such as berries and red wine.
Kale
When consumed in its raw form, each cup of this ever-popular leafy green has over 1 gram of fiber content. Because kale has such a low carbohydrate content (just 0.9 grams per serving), it is an obvious food choice for someone following a ketogenic diet. For an extra dose of fiber, use kale in your favorite soups, salads, eggs, or smoothies.
Cauliflower
Using cauliflower rice as a substitute for traditional rice is not a novel idea by any stretch of the imagination, regardless of whether one is on a ketogenic diet or not. When consumed in its raw form, this vegetable delivers 2 grams of fiber per cup, in addition to a significant increase in antioxidants and minerals, while having very few calories.
Sunflower Seeds
Sunflower seeds include only trace amounts of carbohydrates and give 4 grams of fiber per cup while also providing beneficial lipids. Those who adhere to the ketogenic diet regularly consume these seeds as a snack option. As a helpful hint, if you want a snack that is spicier but still adheres to this particular diet, try dusting them with some cayenne pepper.
Blueberries
The ketogenic diet is not a diet that excludes carbohydrates. Instead, it is a diet that contains fewer carbohydrates, making room for some of this macronutrient. Each one-cup portion of blueberries has 11 grams of carbohydrates, in addition to 4 grams of fiber and antioxidants that are beneficial to the health of the brain. Blueberries have a sweetness that comes from their natural sugars, and this can help people who are trying to cut back on sugary foods like candy and other sweets satisfy their cravings for something sweet.
Broccoli
One cup of broccoli has close to four grams of fiber, and it is an excellent vegetable to serve as a side dish when combined with protein and some healthy fats. Because it contains vitamin C, broccoli also contributes to the maintenance of a healthy immune system.
Brussels Sprouts
On the ketogenic diet, consuming one cup of roasted, baked, or sautéed brussels sprouts will provide you with 3 grams of fiber. This is the amount of fiber that is included in one serving, which is equal to one cup. In addition, each serving has only 8 grams of carbohydrates, which further demonstrates how natural an addition they are to a diet that is conducive to ketosis.
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