Fiber is an important component of a healthful nutrition plan. The Institute of Medicine recommends daily fiber intake of 25 grams for women and 38 g for men through age 50. After age 50, recommended daily fiber intake is 21 g for women and 30 g for men. Including high-fiber, low-sugar foods in your nutrition plan can help you meet your daily fiber intake requirements without adding excess calories and carbohydrates.
Artichokes
Artichokes are an excellent choice to add fiber to your diet without unwanted sugar. A cup of cooked globe artichoke hearts provides you with 14.4 g of dietary fiber and less than 2 g of sugar. If you have not eaten artichokes in the past, try them with vinaigrette dressing, lemon juice or a low-calorie sauce. Artichoke hearts also add an interesting culinary twist to salads and vegetable dishes.
Greens
Greens are a flavorful, low-sugar, high-fiber food. A 1-cup serving of beet greens contains 4.2 g of fiber and less than 1 g of sugar. Collard greens contain 3.6 g of dietary fiber and approximately 0.5 g of sugar per 1-cup serving. A comparable serving of dandelion greens contains 3.0 g of fiber and 0.5 g of sugar. You can prepare greens as a side dish or add chopped greens to salads, soups or stews.
Nuts
Nuts are a good source of dietary fiber and protein. Many varieties are also low in sugar. A cup of chopped walnuts provides 8.0 g of fiber and approximately 3.1 g of sugar. Filberts, also known as hazelnuts, contain 11.2 g of fiber and 5.0 g of sugar per cup. Unroasted, unblanched almonds contain 11.6 g of fiber and 3.7 g of sugar per cup. Try including some of these high-fiber, low-sugar nuts as snacks or sprinkle them on salads, cereals or vegetable dishes for a change of pace.
Seeds
Edible seeds are tasty, high-fiber, low-sugar foods and a good source of dietary protein. Roasted sunflower seeds provide you with 14.3 g of fiber and approximately 4.2 g of sugar per cup. Roasted pumpkin seeds, also known as pepitas, contain 14.8 g of fiber and less than 3 g of sugar per cup. Sunflower and pumpkin seeds make good snacks and add a flavor twist to salads and other dishes.
Black Bread
Black bread, made with coarse rye flour, is an excellent choice if you are looking for a high-fiber, low-sugar bread option. A large slice of black bread includes 2.1 g of dietary fiber and less than 0.2 g of sugar, compared to a thick slice of white bread containing 1.0 g of fiber and 2.2 g of sugar.
References
- Institute of Medicine of the National Academies: Dietary Reference Intakes: Macronutrients
- USDA National Nutrient Database for Standard Reference, Release 18: Fiber, Total Dietary (g) Content of Selected Foods per Common Measure
- USDA, What's in the Foods You Eat: Artichoke, Globe (French), Cooked, from Fresh, Fat Not Added in Cooking
- USDA, What's in the Foods You Eat: Beet Greens, Cooked, Fat Not Added in Cooking
- USDA, What's in the Foods You Eat: Collards, Cooked, from Fresh, Fat Not Added in Cooking
- USDA, What's in the Foods You Eat: Dandelion Greens, Cooked, Fat Not Added in Cooking
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