Try to avoid dense or thin breads- they usually contain the same amount of starch as regular bread. Early research shows sprouted grain bread does not cause blood sugar to rise as quickly as regular bread. Note: Sprouted grains are not entirely fiber and still raise blood sugar if you are sensitive. Alternative grain bread (gluten-free bread) is higher in carbs than wheat-based bread (which are generally higher in protein).
A printable list of 33 whole grain, high fiber selections: low carb bread, buns, tortillas and wraps with 10 net carbs or less per serving.
The key is to find balance by adding low-carb, high fiber foods together with lean protein. When trying to eat a higher fiber, low carb diet, the best low-carb, plant-based foods are non-starchy vegetables.
Today diet experts often recommend low-carbohydrate diets as a safe and effective way to lose weight. Fiber is important, but most people don't understand the far-reaching benefits of fiber in the diet. If you are trying to lose weight, the most effective and safe approach is through moderate portions of all the food groups, including fruits, vegetables, and grains. Since gluten is the protein part of the wheat, this type of high protein low carb bread is a good option. There are “thin bagels” with lower carb ingredients available in some grocery stores and online, but be sure to check every label carefully. The conundrum for many people is that when they eat low-carb, they also eat a diet low in fiber.
Low carbohydrate diets base themselves on the principle that too much glucose causes blood sugar to rise, which jolts insulin production into high gear. Many studies show the efficacy of low-carbohydrate diets for weight loss, including a 2010 study at Temple University.
If you have a problem staying within carb limits by adding fruits, vegetables and low-carb, whole grain products, another option is to consider a fiber supplement.
However, check with your doctor before taking fiber supplements because of possible contraindications with other medication including some diabetes medications.
A good rule is to avoid bread where one of the first five ingredients is sugar, honey, molasses or fructose. A healthier approach is to eat a low carb diet that still provides adequate fiber while staying within your carb limits. Once the introductory phase of a low-carb plan is complete, adding high fiber takes planning. When more glucose is made than used, it is either stored as glycogen for later energy use or stored as fat.
Our body effectively regulates its insulin production during the digestion of complex carbohydrates, so that's where carbohydrates should come from most often.
The following lists offers low-carb options for adding fiber to your diet, however fruit should be limited.
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