List of Fibrous Carbs, Sources and Consumption

Introduction 

Macronutrients in food include protein, fat and carbohydrate, which are the sources of calories. A healthy diet can consist of any of these macronutrients. We can maintain, gain, or decrease weight by balancing the calories we consume and expend daily.

Carbs for healthy living 

Three different types of carbohydrates are present in food—sugar, starches and fibrous. According to the food’s chemical composition and how quickly the sugar is digested and absorbed, carbohydrates are either referred to as simple or complex. 

The type of carbohydrates we consume is important. Foods with high fructose and other simple sugar content raise triglyceride levels. Triglycerides are a crucial metabolic health indicator, elevated levels of which are linked to coronary heart disease, Diabetes and fatty liver.

When we consume carbohydrates, the body converts them into simple sugars, which then move into the bloodstream. The hormone insulin is released by the pancreas as the blood sugar level rises. Insulin is required for the movement of sugar from the blood into the cells, where it can be used as an energy source.

Types of carbs 

Fibrous carbs 

These types have high fibre content. The process of converting carbohydrates into glycogen, which maintains the energy supply throughout the day, is slowed down by fibrous carbohydrates. 

It also assists in sustaining a steady blood sugar level, ensuring that we stay alert all day.

Our weight loss goals can be attained with the aid of these magic carbs. The digestion and absorption of food are slowed down by these carbs because they do not break down.

Fruits, vegetables, whole grains, nuts and legumes contain fibre, which is an indigestible component of plant diets, as stated by the American Diabetes Association (ADA). On consuming dietary fibre, most of it passes through our intestines undigested.

Increase the intake of fibrous carbohydrates while on intermittent fasting to help manage the insulin levels or to lower the LDL cholesterol.

They maintain regular bowel movements and keep us full. In essence, fibre-rich carbohydrates help our body lose weight.

Simple carbs 

Simple carbohydrates are easily digestible foods that release energy-giving bursts of glucose into the bloodstream immediately. While having dessert, we experience an initial surge of energy that is quickly followed by a crash of exhaustion as that energy is used up. 

Refined sugars and other added sugars supply calories but no vitamins, minerals, or fibre, which can result in weight gain.

Simple sugars can also be found in healthier foods like milk and fruit. Unlike refined sugars, these naturally occurring sugars usually contain vitamins, minerals and fibre that are essential to human health.

Complex carbs 

Complex carbs release glucose into the bloodstream more gradually due to their slower rate of digestion. Certain foods with complex carbohydrates are preferable to those with simple sugars.

White flour and white rice are examples of refined grains that have undergone processing, removing numerous minerals and fibre. 

Unrefined whole grains still contain many essential elements and are high in fibre, which supports a healthy digestive tract. As fibre keeps us full, we tend to eat less complex carbs. This is the reason why eating a bowl of oatmeal instead of the same number of calories in sugary candy will make us feel fuller for longer.

Foods with fibrous carbs 

Cauliflower 

Due to its versatility, cauliflower can be used as an alternative for grains or even converted into a low-carb pizza crust. Cauliflower is one of the best low-carb food options.

This cruciferous vegetable belongs to the Brassica family and is high in fibre, vitamins, and minerals but low in calories and carbs.

Also, it contains high choline, a mineral necessary for DNA synthesis, metabolism, and the functioning of the liver and brain.

Broccoli 

Broccoli is a vegetable from the cabbage family, which is low in carbs. Only about 4% of the water in broccoli is a digestible form of carbohydrates. 

Sugar and fibre comprise the two main forms of carbs in broccoli. Glucose, fructose and sucrose are a few examples of the simple sugars found in broccoli. 

The levels contained in broccoli are too low to cause blood glucose spikes, and the fibre in broccoli helps slow down carbohydrate digestion. Broccoli has a low glycemic index of 10 due to these reasons.

Green beans 

Green beans belong to the same family as legumes, as do beans and lentils. 

Cooked green beans include 10 g of carbohydrates per serving (125 g), 4 of which are fibre.

They contain abundant chlorophyll, which according to animal studies, may be able to prevent cancer. They also contain carotenoids, which are linked to better brain health as we age.

Cabbage 

Every 10 calories of cabbage provide 1 g of fibre. It makes us feel full, making us eat less. It maintains bowel movements, lowers the LDL cholesterol and regulates the blood sugar level.

The nutrients in cabbage also maintain the strength of the lining of the stomach and intestines. Cabbage juice can also speed the recovery of stomach ulcers.

Brussels sprouts 

The amount of fibre in Brussels sprouts is one of the most important nutritional factors. Foods high in fibre can help with digestion and protect the gut. 

They promote the growth of probiotic bacteria that are beneficial for the digestive system. Fibre intake can help with conditions like constipation and flatulence.

The nutrition profile of Brussels sprouts signifies that they are a low-carb vegetable. Low-carb vegetables help keep blood sugar levels constant by preventing spikes in blood sugar and insulin levels.

Peas 

Peas contain complex carbohydrates and are rich in fibre. Although a carb, fibre doesn’t break down into glucose or add calories to our diet. 

Insoluble fibre, which promotes faster digestion and eases constipation, is abundant in most vegetables. 

The Centers for Disease Control and Prevention state that for every 1,000 calories consumed, we need 14 grammes of total fibre. A half cup of peas provides roughly 4.5 grammes of fibre.

Artichokes

Artichokes are healthy. 14 g of carbohydrates are present in one 120 g medium-sized artichoke. However, 7 g of those come from fibre, making it relatively low in digestible carbohydrates.

Insulin, a prebiotic that serves as food for beneficial gut bacteria, makes up a portion of the fibre. Artichokes may also help to maintain heart health. Drinking artichoke juice improves blood vessel function and decreases inflammatory markers in adults with high cholesterol, as proven in studies.

Eggplant 

Soluble fibre is a form of fibrous carbohydrate. Eggplant is a source of soluble fibre.

Soluble fibre breaks down in our digestive system, which slows down the breakdown of carbohydrates. This can result in reduced blood sugar and cholesterol levels. We can improve the control of Diabetes and lower the risk of heart disease by including soluble fibre-rich foods in meals.

Legumes 

Fibrous sources of carbohydrates include legumes. Navy beans have 10.4g of fibre per 100g serving. Black beans have 8.7g of fibre per serving. 7.8g of fibre is present in one serving of lentils. Chickpeas have 7.6 g of fibre per serving. Walnuts provide 2g of fibre per 1/4 cup, while peanuts have roughly 3g. Soybeans, lima beans, white beans, kidney beans and fava beans are also fibrous.

Raspberries 

Most fruits and vegetables offer a combination of soluble and insoluble fibre in various proportions. Some good sources of fibrous carbohydrates are found in berries and cruciferous vegetables like broccoli. A cup of raspberries has 8 grammes of fibre.

Seeds

Flax seeds contain no significant carbohydrates. They have a high concentration of soluble and insoluble fibre (about one-third of the fibre is soluble). 

The ideal source of low-carb fibre may be flax seeds, which are rich in minerals. A tablespoon of ground flax seeds contains 2 grammes of carbohydrates, 1.9 of which are fibre. 

Chia seeds have similar levels of fibre and carbohydrates to flax seeds. Chia seeds are versatile and can be added to yoghurt or used as a salad garnish.

Avocado

Avocados have a distinctive buttery texture and are high in good fats. Despite being a fruit technically, avocados are usually eaten as vegetables and can be incorporated into a variety of cuisines.

Avocados are a wonderful source of fibre, folate, potassium, vitamins K and C, and monounsaturated fats, in addition to being high in fibre.

Conclusion 

Most vegetables contain fibrous complex carbs, which are the type of carbohydrates. Fibrous carbohydrates are abundant sources of fibre. Fibre is mostly present in vegetables since it is an indigestible carbohydrate that serves as the structural component of plants’ leaves, stems and roots.

Fibrous carbs can help us feel full and support healthy digestion as fibre has no impact on blood sugar and helps to decrease the absorption of starch into the bloodstream. Among the fibrous carbs are mushrooms, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, and other fibrous vegetables.

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