keto friendly ranch burger
Expert Advice, Healthy Eating

Low Carb Fiber Options for Your Keto Meal

June 30, 2021

One common critique of the keto diet is that it doesn’t incorporate enough vegetables, and in turn, enough fiber. While this is true in some cases, the good news is that there are plenty of high-fiber foods that can fit nicely into a keto diet. Today, we’re breaking down some of our favorite options!

What is the Keto Diet?

What’s a keto diet, anyway? First, the back story. When we eat carbohydrates the body produces glucose and insulin. Glucose is the sugar we use as energy and insulin is a hormone that takes glucose around the body to help it enter our cells. Glucose is easy for the body to process and convert to energy, so it will always be the body’s first energy choice. Thus, fat isn’t needed as energy and is stored. This is how most of us operate.

The goal of a keto diet is to bring the body to a ketogenic state by decreasing carbohydrates/glucose intake. When the body doesn’t have access to glucose, it turns to fat stores for fuel. Fat stores are brought to the liver where they are turned into fatty acids and ketones, which are used as energy. When the body uses ketones as its dominant fuel source, the body is in ketosis! Fortunately, Snap has lots of low carb and keto options!

Keto is Adaptable

The interesting thing about the keto diet is that it looks different for everyone. It’s the ultimate “you do you” diet because the macro ratios to reach and stay in ketosis are different for each individual. Generally, keto macronutrient ratios are around 70-90% fat, 15-30% protein, and 5-15% carbs.  Standard keto, cyclical keto, targeted keto, and high protein keto are all versions of the ketogenic diet. Many people will measure their blood ketone levels on ketone meters, but some rely just on how they feel to know if their body is in ketosis. The proven benefits of the keto diet are lengthy: increase in insulin sensitivity, reduction of body fat, decrease in triglycerides, improved sleep, reduction of metabolic disorders, improved cognitive function, and more.

High in Fiber Keto Foods

Thankfully, there are tons of high fiber veggies, nuts, and seeds to help support you on your keto journey. See some of our favorites below:

  • Flax seeds
  • Chia seeds
  • Avocado
  • Almonds or other nuts like pecans and pistachios 
  • Blackberries or raspberries – contrary to popular belief, not all fruit is off-limits on a keto diet. Some fruits are actually quite low carb as long as the portion is kept reasonable. 
  • Cauliflower
  • Broccoli
  • Asparagus
  • Eggplant
  • Cabbage 
  • Collard greens or other leafy greens

Keto is in the Portions

When it comes to a keto diet, paying attention to your fat, carbs, and protein portions is key. Just because they have carbohydrates, veggies, nuts, seeds, and some fruits are not totally off-limits. Instead, it’s just important to pay attention to how much of these foods that you’re eating. 

Overall, keto is a metabolic state, not a yes/no food list. In other words? Focus on the overall nutrient density of your diet and monitor carbs, but don’t avoid foods simply because they have carbs. 

Interested in upping your fiber intake while following a keto diet, but don’t want to cook to get it done? We have you covered with keto meals that are totally balanced, thanks to the awesome collaboration between our chefs and dietitians. Take a look at the low carb options here, and learn more about all things keto on the blog, too. 

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