1. Know the Glycemic Level
It's possible to enjoy a delicious, low-carb diet with plenty of healthy fiber. However, the secret to success isn't only in the number of carbs you eat, but in the quality of those carbs. Once you learn that all carbs are not created equal, you can choose foods that will assure that your low-carb diet is rich in fiber. In basic terms, the glycemic index refers to the way that the energy in food is processed in our bodies. The energy in low glycemic foods is released into the body gradually and will help keep your appetite at bay. High glycemic foods turn to sugar very quickly, raising your blood sugar and leaving you feeling tired and hungry.
2. It's the Berries
Eating delicious berries is a great way to add a sweet source of fiber to a low -arb diet. All berries are high in fiber and are ranked low on the glycemic index. Other terrific fiber-rich fruits are kiwis, oranges, apples, strawberries and cherries. Go easy on ultra-sweet fruits such as bananas, pineapples, mangos, watermelons and dried fruits.
3. Very, Very Veggie
Piling on the vegetables is one of the best things you can do to assure that your low-carb diet is rich in fiber. Raw vegetables are best, but if you prefer your vegetables a bit more on the tender side, steam them lightly and splash on a bit of vinaigrette. Asparagus, brocolli, yams, leafy greens, mushrooms and green peppers are terrific low glycemic veggies, while corn and carrots are high on the index and should be eaten sparingly.
4. Beans Are the Best
Beans are the low-carber's best friend. They are chock full of fiber and healthy protein. They will fill you up, and best of all, they rate low on the glycemic index. Experiment and discover great ways to prepare your choice of these little wonder foods. Be they kidney beans, black beans, lentils, navy peans, pinto beans or chickpeas, they're all great.
5. Our Daily Bread
It's common belief that low-carbing means giving up delicious breads, when in reality, it just means being knowledgeable about the types of breads you choose. Go easy with white breads, all of which have high glycemic numbers. Instead, make sandwiches with high-fiber bread such as whole wheat, rye, pumpernickel or oat bran, or fill up a fiber-rich whole-wheat tortilla or pita bread.
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