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TOPIC: Low carb, high fiber, low sodium foods

 
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July 17, 2012 9:42 AM
I'm looking to cut back on two major things in my diet: carbs and sodium. And I need your help.

What are some great low carb, high fiber foods? How many carbs do you eat each day?
What are some great low sodium options? What do you set for your sodium intake?
July 17, 2012 9:50 AM
can't wait to hear the answers for this....trying to do the same. But it sure doesn't seem like low carb/high fiber go together :(
  20877076
July 17, 2012 10:06 AM
Don't know if this will help but I have a sheet from DH doctor that says he can have as many carbs as his weight. ex: wt 150 carbs 150. I don't necessarily agree with this as personally I don't deal well with carbs. I have learned though if they are "natural" carbs as opposed to chips/fries and things like that it doesn't seem to bother me as much.

I aim for 100 carbs day but typically exceed due to eating more fresh fruit these days. I've been eating blackberries and they seem to be fairly well balanced with carbs/fiber. I also like to occasionally have LaTortilla wraps as they are high fiber and then I can put whatever I want in them. Sometimes put some hummus on them and load up with veggies then I have the feel of having bread and crunch of eating ....win, win

I don't know if any of this helps or not but thought I would share

Have a great day! smile
  1021876
July 17, 2012 10:09 AM
Calories matter more than carbs.

Protein and Fiber help with feeling less hungry (THIS is the basis of the low carb diets! Not the preposterous idea that carbs are bad for your health).

Also worth noting that Fiber is a carb...

(It is actually the same exact chemical formula as glucose, but arranged only slightly differently)
  26097696
July 17, 2012 10:10 AM
Bump. Need to know this too!
  24661393
July 17, 2012 10:16 AM
QUOTE:

What are some great low sodium options? What do you set for your sodium intake?


I've just learned to read the labels!! The recommended daily sodium intake is actually less than 2300mg a day
Some sites say 2500 but 2300 is what I shoot for. Its hard some days bc seems like everything and I mean everything has fricken sodium in it!! Its frustrating for me bc my body likes to retain water if I'm just a mg over my sodium and I cant weigh myself properly for about three days after a high sodium day. I know your struggle!!

Also it is just as important to get your recommended daily potassium (4700mg). That is what flushes out your excesd sodium. Balance low sodium with high potassium. There are many fruits and veggies that contain high amounts of potassium. If I am behind on my potassium amounts, I crank it up with a serving or more of V8, the low sodium kind. ;)
Edited by angelalf1979 On July 17, 2012 10:20 AM
  24661393
July 17, 2012 10:18 AM
bump for later
July 17, 2012 12:45 PM
Edamame....high in soy protein too!
  873326
July 17, 2012 8:21 PM
Just discovered low carb, low sodium, high protein food... GREEK YOGURT. I ate a cup of it today and I surpassed my protein percentage which I never do. It was like 24g protein and 9 carbs. Not bad sodium content either.
  24661393
July 17, 2012 10:47 PM
Vegetables are what you're looking for. Broccoli, cauliflower, squash, spinach, kale, asparagus, brussel sprouts, cabbage, etc.
There's a ton you can do with veggies to make them into meals.

Grilled asparagus with poached eggs and parmesean cheese
Mashed cauliflower with garlic
Broccoli fritters (broccoli, egg, a tiny bit of flour (almond meal if you really want to be super low carb), cheese, garlic)
Roasted brussel sprouts with bacon
Squash spaghetti with meat balls
Kale stir fry
Cauliflower crust pizza
July 17, 2012 11:30 PM
The most amazing low carb / high fiber food I've found is....coconut flour!

1/2 cup is all you need to make a single layer cake. Yes, I said cake!

Here's the nutritional breakdown for 1/2 cup coconut flour:

496 cals
16g total fat
20g protein

68g carbohydrates - gross
-44g fiber
-----------
24 g carbohydrates - net

24g of carbs in an entire cake (assuming that you use liquid stevia) is amazing!!! Divided by 12 that's 2g net carbs per slice!

What's not to love? :)
  23628151
July 18, 2012 6:48 AM
Bump for more responses

Love the edamame idea--didn't even think of it! And I am trying to get more veggies in--I can't stand most of them (surprise!). I'm a huge fan of greek yogurt, apples, etc...what else y'all got? :)
July 18, 2012 9:18 AM
Protein shakes with citrucel powder (psybicillum husk) are a great way to start your day.

Milk, vanilla whey powder, citrucel and some greek yogurt to give it some creaminess. Tastes kinda like a creamsicle.
July 18, 2012 9:23 AM
I have high blood pressure so I'm only supposed to have 1500mg or less per day.

My fav food is homemade tortilla pizzas made with homemade sauce and tons of veggies and mushrooms. I use part skim mozzerella cheese but I use the finely shredded and use less of it to keep the sodium down. You can also buy low carb tortillas but I've never tried them.
Basically I've learned that in order to keep my sodium down, I have to prepare nearly all of my food and never use anything out of a can.
  15245486
July 18, 2012 9:25 AM
BUMP!
July 18, 2012 9:28 AM
I try to get a lot of my carbs by eating unsalted or low sodium vegetables which also are high in fiber. People sometimes don't realize how many carbs are in vegetables and that you don't have to eat much pasta, bread, rice, etc., to get your carbs. Plus veggies have lots of vitamins, antioxidants, and such, that our bodies need.
July 18, 2012 9:38 AM
We also like to use Flatout flatbread Light Original and Healthy Life bread for sandwiches. Low carb and high fiber. Tastes great!
July 18, 2012 9:40 AM
Brown rice
Oatmeal
Whole wheat bread
Whole fruits
Whole vegetables
Peanuts
Low fat yogurt
Milk
Whole wheat spaghetti
High fiber cereals
Lean meats like chicken and turkey
Hard-boiled egg
Mixed nuts with raisins

A lot of these have healthy fats as well, but be careful not to go over your fat percentage goal either. I eat a normal sized amount of these types of foods daily and I never go over my fat, but it also depends how much you eat and what you like.
  9970551
July 18, 2012 9:41 AM
QUOTE:

Calories matter more than carbs.

Protein and Fiber help with feeling less hungry (THIS is the basis of the low carb diets! Not the preposterous idea that carbs are bad for your health).

Also worth noting that Fiber is a carb...

(It is actually the same exact chemical formula as glucose, but arranged only slightly differently)

I would love to know what are your sources for this. In some cases the amount of carbs DO matter. If you are just looking to lose weight, then this advice would apply. If you had a condition like PCOS or diabetes, managing carbs is absolutely the most important thing no matter how many calories are you consuming.
  22964555
November 17, 2012 9:19 PM
Great thread, great food ideas, thanks
November 17, 2012 9:25 PM
Good ole beans and lentils (dry-then cooked) 3% DV sodium, 7% DV carbs and 23+% DV protein. Does that count?
November 17, 2012 9:27 PM
Vegetables... and not the starchy ones (potatoes etc).
  6412358
November 17, 2012 10:51 PM
spinach
cauliflower
brussels sprouts
broccoli
mushrooms
peppers

lots of filling veggies with lots of fiber and very low carb.
  30810354
November 17, 2012 10:53 PM
i can tell you all foods that are higher in fiber and low in carbs, and low in sodium.

Green vegetables.
  11390926

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