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In fact, only 5% of American adults get the recommended 25-38 grams of fiber per day. Especially for those who adhere to the "Low carb" restricted carb diet. Luckily, there are plenty of appealing, low-carb, and fiber-enhanced food sources available to those on this “low carb” diet.
1. Flaxseed
Flaxseeds are a good source of omega-3 fatty acids, fiber and antioxidants. These nuts are also very low in carbs. Notably, flaxseeds have a lower ratio of omega-6 to omega-3 than most other oilseeds. Therefore, a balanced supplement of these two fatty acids is very important.
2. Chia seeds
Hạt chia có chứa nhiều nhất các axit béo omega-3.
Despite their very small size, chia seeds are rich in nutrients. In addition to being high in fiber, protein, and several vitamins and minerals, chia seeds are one of the richest plant sources of omega-3 fatty acids. Chia seeds can be sprinkled on top of salads and yogurts or added to smoothies.
3. Avocados
Avocado is a fruit with a very special texture, containing a large amount of good fats. Despite being classified as a fruit, avocado is commonly consumed as a vegetable and can be added to many different dishes. In addition to being rich in monounsaturated fats, avocados are a good source of fiber, folate, potassium, and vitamins K and C.
4.Almonds
Almonds are one of the world's most popular tree nuts and a favorite snack of many people. Almonds are nutritious nuts, rich in healthy fats, antioxidants, and essential vitamins and minerals, including vitamin E, manganese and magnesium. These nuts are also a good source of fiber and protein, and almonds can help increase satiety and aid in weight loss.
5.Coconut
Cùi dừa rất giàu khoáng chất
Copra is the white flesh inside a coconut, usually sold in chopped form and can be added to desserts, granola bars, and breakfast foods for extra flavor. Copra is high in healthy fats and fiber, while carbs and protein are minimal. This product is also rich in several important minerals, especially copper and manganese. While copper has the ability to support bone formation and heart health, Manganese is an essential nutrient for fat metabolism and for strengthening enzyme function.
6.Blackberry
Blackberries are a popular summer fruit for their sour and sweet flavors. Just 1 cup (140 grams) of blackberries contains up to 30% of the Daily Value for Vitamin C (DV). Blackberries are one of the most antioxidant-rich fruits of all foods. Regular use is thought to reduce the risk of chronic inflammation, heart disease and some forms of cancer. Additionally, a 1-week study in 27 overweight or obese men on a high-fat diet found that daily consumption of blackberries increased fat burning and increased fat loss. sensitive to insulin.
7.Raspberries
Quả mâm xôi
Raspberries are best enjoyed immediately after purchase to retain their sweet and succulent flavor. Not only are they low in calories, raspberries also contain several essential vitamins and minerals. A 1-cup (140-gram) serving provides more than 50% of the DV for vitamin C and 41% of the DV for manganese. Like blackberries, raspberries are rich in healthy antioxidants.
8. Pistachios
Humans have been using pistachios since 6000 BC. While classed as a fruit, pistachios are often used as a nut. With their vibrant green color and distinctive flavor, pistachios are a popular ingredient in many dishes, including desserts, like ice cream and cakes. Nutritionally, this fruit is high in fat and vitamin B6, an essential vitamin that aids in blood sugar balance and hemoglobin formation.
9.Thanks for noodles
Cám mì
Wheat bran is the hard outer shell of the wheat grain. Although found naturally in whole grains, this food can also be used to add texture and nutty flavor to dishes such as baked goods, smoothies, yogurt, soups, and soups. stew meat. Wheat bran is rich in several important vitamins and minerals, with 1/2 cup (30 grams) providing 41% of the DV for selenium and more than 140% of the DV for manganese. Although, known for its impressive insoluble fiber content, a nutrient that can help treat constipation and promote regular bowel movements.
10. Cauliflower
Broccoli is a popular item on low carb diets, as this vegetable can be used to replace grains or even made into a low carb pizza crust. Broccoli is a cruciferous vegetable that is high in calories and fiber, vitamins and minerals. It's also a good source of choline, which is important for brain and liver health, as well as metabolism and DNA synthesis.
11. Cauliflower
Broccoli is a popular cruciferous vegetable that is high in nutrients. In addition to being low in calories, broccoli is also high in fiber and several essential vitamins and minerals, including folate, potassium, and vitamins C and K. This vegetable is also known to be a better source of protein. many other vegetables. While it can be enjoyed either cooked or raw, research shows that consuming steamed broccoli offers the greatest health benefits.
12.Asparagus
Măng tây có hàm lượng vitamin K cao
A popular springtime vegetable, asparagus comes in many colors, including green, purple, and white. Asparagus is low in calories but high in vitamin K, providing 46% of the DV in a 1-cup (134-gram) serving and 17% DV of folate, a nutrient that is important during pregnancy and helps with cell growth and formation. DNA.
13.Eggplant
Eggplant is used in many cuisines around the world to add flavor and texture. Not only are they low in calories, eggplants are also a good source of fiber, including several vitamins and minerals, like manganese, folate, and potassium.
14.Purple cabbage
Also known as red cabbage, this cabbage is a nutritious way to add color and flavor to many dishes. Although it tastes similar to green cabbage, purple cabbage is generally higher in nutrients and has many health benefits, such as improved heart and bone health, reduced inflammation, and protection. against some forms of cancer. Purple cabbage is also very low in carbs, high in fiber, and an excellent source of vitamins C and K.
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Reference article: Healthline.com
