7 Low Carb High Fibre Foods For Diabetes

Did you know that whole grains are not the best source of fibre for people with diabetes?

Grains may be marketed as an ultra-healthy, fibre rich food, but most grains contain way too many carbs for people with diabetes to tolerate.

If you’re in need of a fibre fix, you may want to ditch the grains and opt for a few of the low carb high fibre foods we’ve listed below.

Why Is Fibre So Good for You?

Fibre is a non-digestible carbohydrate; since we can’t digest it, it doesn’t elevate blood sugar.

Fibre helps slow down the absorption of sugar from our digestive tract into the blood stream, which has stabilising effect on blood sugar levels and HbA1c.

A fibre-rich diet has also been shown to support healthy cholesterol levels, particularly soluble fibre.

Lastly, fibre adds bulk to food as it passes through the intestinal tract, which helps with digestion and regularity.

Simply put, consuming more fibre is a simple way to improve your health!

How Much Fibre Do You Need Every Day?

The recommended amount is at least 30 grams/day for men and and 25 grams/day for women.

Most people don’t get nearly enough fibre on a daily basis, so adding more into your diet can really boost your overall health and well-being.

7 Low Carb, High Fibre Foods You Need In Your Diet

1. Chia Seeds

Chia seeds may be tiny, but they sure pack a nutritional punch!

Just a few tablespoons garner 10g of fibre, plus they’re an excellent source of anti-inflammatory omega-3 fats.

Try chia seeds in a creamy treat like coconut chia seed pudding or blend soaked chia into your morning smoothie.

Nutrition facts for 3 tablespoons of chia seeds:

• Carbs: 2.3g
• Fibre: 10.3g

2. Almonds

Nuts are a great option for a low carb diet because they’re full of fibre, protein, and fat – these three nutrients promote blood sugar stability and satiety after eating (feeling full).

Almonds deserve a special shout-out for their delicious taste and their stellar fibre-to-carb ratio!

Nutrition facts for 28g of raw almonds:

• Carbs: 2.5g
• Fibre: 3.5g

Other types of nuts and seeds are all good sources of low carb fibre too.

3. Avocado

Like the chia seeds we just mentioned, avocados are well-known for containing inflammation-fighting, heart-healthy fats. They also contain a generous 4.6g of fibre per half an avocado.

Avocados are great for your body, they taste amazing, and you just can’t beat that creamy texture, what’s not to love?

Try a low carb version of “avocado toast” or a whip up fresh bowl of homemade guacamole in your kitchen! You can use avocado to add flavour to so many things, from salads and sauces, to taco bowls and veggie dip.

Nutrition facts for half a fresh avocado:

• Carbs: 1.2g
• Fibre: 4.6g

4. Edamame

In contrast to most beans and legumes, edamame is surprisingly low carb and is also one of the few plant-based foods that are a complete protein.

Edamame is a great protein source for vegetarians and meat-lovers alike.  

Add them to salads, stir fries, or mix it into a skillet of cauliflower “fried rice.” They can be spiced to perfection with ginger, sesame, soy sauce, garlic…there are so many options!

Nutrition facts for half a cup of edamame:

• Carbs: 2.8g
• Fibre: 4g

5. Carrots

Carrots are one of the few exceptions to the “no starches” guideline for those with type 2 diabetes.

Most starches have sky-high carb counts and very little fibre, which is a recipe for a blood sugar spike.

Carrots on the other hand contain a good dose of fibre and are moderate in carbs so you can definitely add carrots to your menu.

Nutrition facts for one large raw carrot:

• Carbs: 4.7g
• Fibre: 2g

If you cook it the fibre stays the same at around 2g with the carbs reducing to 3.3g.

6. Berries

Beautifully coloured with a perfectly tart flavour, berries like blackberries and raspberries are a delight to eat.

These berries are low in carbs compared to most other fruits. With up to 4g of fibre per half cup, they are a great choice for anyone trying to manage their blood sugar levels.

Enjoy some fresh or frozen berries as a topping over Greek yoghurt or even as a layer in a low carb breakfast parfait!

As with all fruit, keep an eye on the serving size. Carbs can add up quickly even with low sugar fruits, so try to stick with small portions and enjoy just one serving of fruit a day.

Nutrition facts for half cup of raspberries:

• Carbs: 3.3g
• Fibre: 4g

Nutrition facts for half a cup of blackberries:

• Carbs: 3g
• Fibre: 3.8g

7. Spinach

This nutrient-dense leafy green provides around 4.3g of fibre per cup. One cup cooks down to almost nothing, so whip up a crustless spinach quiche or add cooked spinach to a morning omelette.

Because it’s so hearty, it can be incorporated into a variety of baked and sautéed dishes too.

Nutrition facts for one cup of cooked spinach:

• Carbs: 2.4g
• Fibre: 4.3g

Overall, the best choices for boosting your intake of low carb high fibre foods are to choose a wide variety of non-starchy vegetables and nuts and seeds.

For an extra boost, psyllium husk or flaxseed meal added to smoothies or low carb breakfast cereals are great fibre-rich options too.