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

Print PDF