Top Low Carb Diet High Fiber Breakfast Options

High Fiber Means Lower Blood Sugar Response to Carbs

A high fiber low carb diet breakfast fuels your body throughout the
day, but most low carb diets don’t emphasize the importance of keeping
fiber in your diet. So I’ve gathered some easy recommendations for my
Top Low Carb Diet High Fiber Breakfast Options:

  • Steel cut oats, raisins and 2% milk. Whole grain breakfast
    foods are digested more slowly, which keeps the glycemic load
    down. Just 2 tablespoons of raisins are allowed.
  • Yogurt topped with Wheat Germ, blueberries and nuts Now this
    is a great, easy breakfast treat. I use organic full fat yogurt, but
    you can use a low fat one, and sprinkle the crunchy wheat germ and
    fiber rich blueberries on top. I even sweeten it with some sucralose.
    My choice for nuts is a sprinkling of sliced almonds. Yum!
  • Cottage cheese and berries I often have this for either breakfast
    or lunch, using a 2% fat cottage cheese and raspberries and blueberries.
  • Omelets, low carb toast and 1/2 grapefruit or orange. Making
    an omelet is easy. Add some carb controlled bread, such as the new
    Atkin’s approved Orowheat brand, and 1/2 of a fiber rich grapefruit
    of fresh orange and you’ve got loads of fiber.
  • Cheese, avocado, tomato sandwich Who says you can’t have
    a sandwich for breakfast? Just take some carb controlled whole wheat
    bread ( I take one slice and cut it in half), add a slice of provolone
    cheese, some tomatoes and slices of avocado and top with the other
    slice of bread.
  • Cold Low GI Cereal Breakfast cereal brands are changing dramatically, and ones like Kashi, Fiber One, All Bran and Nature’s Path Organic Optimum Slim are high in fiber, relatively low in carbs and full of good, crunchy taste.

Research studies have shown that children who eat a high-fiber, low
sugar breakfast were less hungry at lunchtime and ate less than children
fed a high sugar, low fiber cereal. Another study reported that people
who ate refined grains stripped of their fiber were MORE likely to gain
weight or be overweight than those eating a natural high-fiber whole
grains.

References: Pediatrics. 2003 Nov;112(5):e414.

Am J Clin Nutr. 2005 Jul;82(1 Suppl):265S-273S


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About Larrian
Larrian Gillespie is a gynecologic urologist who received her medical degree from the University of California at Los Angeles School of Medicine and practiced Urology and Urogynecology in Beverly Hills for 15 years before retiring.With an ability to translate “doctor speak” into terms anyone can understand, Larrian has been featured in over 75 magazine stories and numerous television shows, including Good Morning America, CBS Woman to Woman News, and CNN. She has served on the medical advisory board of SHAPE Magazine, Prevention Books, Readers Digest Books,Oxmoor Books, Low Carb Energy and been a frequent source for numerous other publications, including WebMD.

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