High Fiber Foods That Are Also Low in Carbs

By [http://ezinearticles.com/?expert=John_Devon]John Devon

For a healthy body, make sure you are eating enough fiber.

How much fiber should you eat?

According to the USDA Dietary Guidelines for 2010, most Americans consume an average of only 15 grams of dietary fiber per day. Compare that with recommendations of the Institute of Medicine:

Men 50 years old and younger should have at least 38 grams of total fiber a day.
Women 50 years old and younger should have at least 25 grams.
Men 51 years old and older should have at least 30 grams.
Women 51 years and older should have at least 21 grams.

In addition to more fiber, you should be eating fewer refined carbs -- such as those found in processed foods like white bread, white pasta and crackers.

What high-fiber foods are also low in carbs?

This question is something of an oxymoron -- fiber is a carbohydrate; so are unrefined carbs. The question should be re-phrased as, "What high-fiber foods are also low in unrefined carbs?

Remember the foods your mother said were "good for you"? For me they included spinach, brussel sprouts, cauliflower, beets, sauerkraut, walnuts. If you were from the south, perhaps they also included turnip greens, collard greens, beet greens and mustard greens. Well, it turns out that they are good for you -- they have a high dietary fiber content (at least 3% percent by weight) and a high fraction (two-thirds or more) of their total carbs are dietary fiber.

Start your day with a nutritious, high-fiber cereal like All-Bran. A 26-gram serving (1/2 cup) has 13 grams of dietary fiber representing 65% of total carbs and 50% of total weight. All Bran has a 5-star rating for "optimum health" by NutritionData. Or consider corn bran. A 28 gram serving of corn bran has 17 grams of dietary fiber -- comprising 74% of total carbs and 60% of total weight.

Throughout the day eat plenty of fruits and vegetables

There's an element of truth in the old adage, "An apple a day keeps the doctor away." Eating an apple with skin gives you plenty of vitamins and minerals. There's 4 grams of dietary fiber in a medium-sized apple, representing 14% of total fiber, 2% of total weight (There's a lot of water and sugar content in an apple.)

If you have never tried avocados, try one. An avocado has 13 grams of dietary fiber representing 76% of total carbs, and 7% of total weight. (It also has water, but not much sugar.)

Can eating more fiber help you lose weight?

The USDA. Dietary Guidelines for 2010 cited studies that found that high-fiber diets were associated with lower body weight and lower waist circumference. A higher fiber diet will satisfy you longer so you end up eating fewer calories. It aids digestion and stool composition. And it reduces your risk of diabetes, colon cancer, obesity and other chronic diseases.

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Article Source: [http://EzineArticles.com/?High-Fiber-Foods-That-Are-Also-Low-in-Carbs&id=5429958] High Fiber Foods That Are Also Low in Carbs