Have you been trying to make healthier choices when it comes to your diet? If so, you might be wondering what to do about those carby cravings. Well, here's some good news: carbs are not the enemy! In fact, the right kind of carbs can do wonders for your health.
Adding high-fiber carbs to your diet is a great way to improve your overall nutrition and get the energy you need without sacrificing taste. Not sure which foods are high in fiber? Don't worry, we've got you covered. We've compiled a list of 9 high-fiber carbs that you can add to your meals today.
Whole Grains: Oats, Barley, and Quinoa
When it comes to healthy carbs, whole grains are where it's at! Foods like oats, barley, and quinoa are all packed with fiber, vitamins, and minerals that can support a healthier diet. Whole grains can help keep you full for longer, regulate your blood sugar levels, and even help improve digestion.
Here's a quick breakdown of these high-fiber carbs:
Oats: An excellent source of fiber, oats contain both soluble and insoluble fiber that can help support heart health and digestion. They're also packed with important vitamins and minerals like vitamin B1, magnesium, iron, and zinc.
Barley: A powerhouse grain rich in beta-glucan fiber—which is known to reduce LDL cholesterol—barley contains antioxidants that can protect the body from free radicals. It's also high in selenium which helps to balance hormones.
Quinoa: A nutrient-dense grain full of plant protein, quinoa is an excellent source of dietary fiber that can help support healthy digestion. It's also high in manganese which helps maintain healthy bones and nerves.
By adding these whole grains to your diet today, you'll get the nutrients your body needs for optimal health.
Starchy Vegetables: Potatoes, Corn, and Peas
Starchy vegetables are carbohydrates that are higher in fiber than other carbs, such as grains and fruits. The three main starchy vegetables you should add to your diet today are potatoes, corn, and peas!
Potatoes contain a good amount of fiber, as well as vitamins C, B6, and potassium. As a general rule of thumb, the less processed the potato is (think baked or boiled), the more fiber it will contain.
Corn contains many vitamins and minerals, such as vitamin C, niacin, and folate. Plus, it's high in fiber! Fresh corn has more fiber than canned or frozen varieties.
Finally, peas are a great source of plant-based protein and fiber. Plus, they come in different forms (fresh, frozen, or canned). Each form is rich in different nutrients so choose whichever type works best for you.
Vegetables: Broccoli, Carrots, and Artichokes
Are you looking for delicious, high-fiber options to add to your diet? Then look no further than vegetables! Broccoli, carrots, and artichokes are all veggies that are packed with fiber.
Broccoli
One cup of cooked broccoli will give you five grams of fiber. Not only that, but it's also a great source of protein and other micronutrients, like vitamins C and K. You can add it to salads, steamed dishes, or stir-fries for an extra boost of fiber.
Carrots
Carrots are a great way to incorporate more fiber into your diet because they contain three grams per one cup cooked serving. Carrots are crunchy and sweet raw, but they're also great when cooked in soups or roasted with your favorite spices.
Artichokes
Last up is artichokes—these little thistles pack a lot of flavor along with four and a half grams of dietary fiber per one cup cooked serving. Artichokes can be boiled, grilled, or roasted, and can easily be enjoyed as a side dish or even as the star ingredient in salads or pasta dishes.
So the next time you're feeling hungry, why not try adding some high-fiber veggies like broccoli, carrots, or artichokes to your plate? Not only will they fill you up with all the good stuff—they'll also give you an impressive amount of dietary fiber!
Legumes: Beans, Lentils, and Peas
Did you know that adding legumes to your diet is a great way to increase your daily intake of fiber? Legumes such as beans, lentils, and peas pack a healthy punch, as they contain a high level of fiber and protein. They are also low in fat, cholesterol, and sodium.
In addition, legumes are incredibly versatile. You can add them to salads, soups, and stews; use them as an ingredient in dishes like burritos, tacos, and chili; or simply enjoy them as a side dish. Here are just a few examples of high-fiber legumes you should consider adding to your diet:
- Black beans
- Chickpeas
- Kidney beans
- Lentils
- Split peas
- Pinto beans
- Navy beans
Legumes are great sources of both soluble and insoluble fiber—the type of fiber that helps lower cholesterol levels in your blood.
Studies have found that individuals who eat more legumes tend to have lower levels of bad cholesterol in their blood, while at the same time having higher levels of good cholesterol. This means that legumes can help reduce your risk of coronary heart disease by keeping your cholesterol levels in check.
Fruits: Berries, Bananas, and Pears
Berries, bananas, and pears are all high-fiber fruits that you can easily add to your diet.
Berries
Berries are a great source of dietary fiber and offer a ton of health benefits. All berries contain some amount of fiber—strawberries have the highest amount of fiber per serving size, with 3 grams per cup.
Bananas
Bananas are also an excellent source of dietary fiber and have 3 grams in each medium piece. They’re easy to carry as a snack and can be added to yogurt or smoothies for an extra nutritional punch.
Pears
Pears pack in about 5.5 grams of dietary fiber in each fruit, so they’re great for those looking to increase their daily intake. Not to mention, they’re delicious on their own or when roasted with spices.
If you're looking for high-fiber carbs to add to your diet, berries, bananas, and pears are all great options—and easy ones, too! They pack in a ton of nutritional value without being overly difficult to find or prepare.
Nuts: Almonds and Walnuts
Nuts are another great way to get your fiber and make a healthy snack. Almonds, for example, contain about 3.5 grams of fiber per 1-ounce serving. Walnuts are also high in fiber and are one of the few plant sources of omega-3 fatty acids, an essential fatty acid that your body can't make itself.
Including nuts as part of your diet can help you meet your daily fiber needs as well as provide some important vitamins and minerals, such as protein and magnesium. Eating a handful of nuts or adding them to your salads or other dishes is an easy way to get more healthy carbs into your diet.
Pseudo-Grains: Buckwheat and Amaranth
Another great source of high-fiber carbs are pseudo-grains like buckwheat and amaranth. A pseudo-grain is a seed from a plant that has similar culinary uses as true grains, but the seed isn't technically a grain!
Buckwheat
Buckwheat is a high-fiber carb loaded with essential minerals like magnesium, phosphorus, and Selenium. It does not contain gluten and it can be used to make pancakes, noodles, crepes, and more. Also, buckwheat is naturally low in calories and carbs, making it an ideal food for weight loss.
Amaranth
Amaranth is another high-fiber grain that's packed with nine essential amino acids. It's also rich in vitamins A, C, and E—all of which are necessary for good health—as well as iron, magnesium, phosphorus, and zinc.
Not only that but like buckwheat Amaranth is gluten-free so it's safe for those with celiac disease or gluten sensitivity to consume. Amaranth can be consumed as a cereal or cereal-type dish, added to stews or soups for flavor, or even used in baked goods like cookies or muffins!
Adding buckwheat and amaranth to your diet today can help you get the fiber you need to stay healthy. Both grains provide a good source of nutrition plus they have plenty of unique flavors and textures that can take your cooking game to the next level!
Tubers: Don’t Overlook These Underground Carb Sources
When you think of carbohydrates, tubers likely aren't the first thing that comes to mind. But they should be! Tubers are a great source of healthy, high-fiber carbs, and include starchy vegetables like potatoes, turnips, rutabaga, and yams.
One serving of potatoes has about 7 grams of fiber, and yams 3 to 4 grams per serving. Of course, you can also cook with their skins on to add even more fiber. And both are also excellent sources of vitamins C and B6 as well as potassium and manganese.
Plus, tubers are incredibly versatile when it comes to cooking—they can be boiled, mashed, roasted, or added raw to salads. Whether you're trying a new recipe or just adding some extra veggies to your plate—treat yourself to one of these delicious underground sources today!
Seeds: Chia Seeds, Flax Seeds, and Pumpkin Seeds
Seeds are the perfect snack for when you need a dose of energy and feel like something delicious. Chia seeds, flax seeds, and pumpkin seeds are all high-fiber carbs that provide plenty of health benefits.
Chia Seeds
Chia seeds have been gaining popularity due to their high fiber content. One tablespoon of chia seeds contains about 10 grams of dietary fiber and 4 grams of protein. They are also a good source of healthy fats, antioxidants, vitamins, and minerals. Chia seeds can be added to smoothies, yogurt, oatmeal, and salads for added texture and flavor.
Flax Seeds
Flaxseeds are packed with beneficial nutrients such as omega-3 fatty acids and lignans which help reduce inflammation in the body. Just one tablespoon provides four grams of fiber and three grams of protein.
Additionally, they're packed with magnesium which helps maintain normal blood pressure levels. Flaxseeds can be used to thicken sauces or added to muffins, bread, or smoothies for an extra crunchy texture.
Pumpkin Seeds
Pumpkin seeds are a nutrient-rich snack that provides fiber as well as beneficial vitamins, minerals, antioxidants, and healthy fats.
Just one ounce provides seven grams of dietary fiber as well as magnesium, zinc, and iron which help protect against various diseases. Pumpkin seeds can be eaten raw or roasted for a tasty snack or sprinkled on salads or yogurts for an extra crunchy texture.
Conclusion
High-fiber carbs are an important part of a healthy diet and can play an important role in maintaining weight and promoting health.
Eating a variety of fiber-rich foods—whole grains, legumes, nuts, and seeds—is a great way to get the fiber your body needs. Eating enough fiber-rich foods and drinking plenty of water can help to reduce constipation and improve digestion.
By incorporating high-fiber carbs into your diet, you can improve digestive health, reduce the risk of diseases, and lose weight at the same time. Enjoying the many benefits of a high-fiber diet starts with replacing unhealthy processed carbohydrates with whole grains, legumes, nuts, and seeds. So, why not get started today?
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