From keto to Paleo and beyond, diets that restrict carbohydrate intake have become popular with people looking to lose weight, control blood sugar and just plain feel better. But a lot of high-carb foods provide fiber, needed not only for smooth sailing in the digestion department but also for controlling cholesterol levels.
However, there are low-carb options that provide adequate fiber. That’s because while fiber itself is a carb, it’s not what is called a usable carbohydrate—the kind that gets into your bloodstream and raises your glucose levels. Calculating this figure is easy: total carbs – fiber = usable carbs.
1 cup chopped raw: 2g fiber, 3g usable carb
1 medium: 12g fiber, 3g usable carb
1 cup cooked zucchini: 3g fiber, 4g usable carb
Like 1 cup of raw blackberries: 8g fiber, 6g usable carb
1 ounce: 5g fiber, 2g usable carb
1 cup chopped: 2g fiber, 2g usable carb
Like 10 ounces of spinach: 8g fiber, 3g usable carb
1 cup raw sliced: 1g fiber, 1g usable carb