high fiber, low carb

Jim Edwards
By Jim Edwards Latest Reply 2012-01-09 10:11:50 -0600
Started 2011-04-27 09:28:38 -0500

Due to colon retel cancer on both my mother's side (2 died) and my father's side, he died of it, I need a high fiber (target is 40 grams a day) and low carb (max of 75 grams per meal). The fiber seems hard to get without the carbs. Anyone know of high fiber, low carb, foods? Thanks, Jim


34 replies

jayabee52
jayabee52 2012-01-09 10:11:50 -0600 Report

Howdy Jim! I just searched for a discussion for low carb breads. I was drawn to your discussion.

While reading another article I just clicked on a link in a Google ad for "smart carb bread" and thought I'd share it with you here ~ http://www.julianbakery.com/lc-promo/?gclid=C... ~ This is from a place called Julian bakery.

I would expect it to be expensive, as they have this locally at health food stores and Whole Foods grocery stores. It can even be ordered online and it be shipped to you. I looked and they sell it for $7.99 per loaf and shipping charges would be added to that.

The Total carbs per slice = 13g, and the "dietary fiber" = 12g which (according to their nutritional info leaves only 1g of carbs — if you do the "net carb" thing) and the Protein per slice = 12g.

helen7898
helen7898 2011-05-04 03:20:59 -0500 Report

I have a question, not a solution. How many carbs are you suppose to have on a daily basis? Haven't been to a dietiition yet and am trying to stay on healthy eating but I can't have salt or much cholestrol either.

Jim Edwards
Jim Edwards 2011-05-05 12:30:08 -0500 Report

From what I read it is 4-5 carb servings per meal for men and 3-4 carb servings for a woman. 1 carb = 15 carbohydrate grams. I found I need to watch the little stuff, like milk on my cereal (1 carb serv. at 2%), dressings on salad (I use spicy mustard) 1/2 cup of Hershey's syrup on my ice cream Wait! How did that get in there?! Actually Cocoa is not real bad for you. It is the chocolate where the sugars and carbs get added.

spitfirelady
spitfirelady 2011-04-28 11:23:18 -0500 Report

Oh, remember, the slowly absorbed carbs, "whole GRAIN" products keep blood sugar from jumping and dropping like a ball on drugs!!! :) They are a must at keeping blood sugars level's stable. High fiber keeps things moving!!! and small amounts of protein, keep muscles going and hunger under control… When our sugar is high, we get hungry!! Drink water to keep blood sugars down, too. Dehydration is an enemy of us all! Keep me posted on your trip to the store! :) I am going today!!

helen7898
helen7898 2011-05-04 03:28:10 -0500 Report

I am sooo new at this. What type of whole grain foods and how much daily. My BS goes up and down every day and I tey to eat alot of fruits aqnd veggies

spitfirelady
spitfirelady 2011-05-04 11:08:13 -0500 Report

I know, I am still working with this, too. But I stay under control when I use products that have the symbol "whole grain" on the box and then take it from there. I don't eat grains at every meal, but at breakfast, one toast with one egg with egg whites. I 'weigh' my food most of the time. Did every time at the beginning…what we think is one serving is often two…and often, when I think is two servings can be one!! what a lovely surprise! I use smaller bowls for Slow churn Ice cream that has low carbs with sugar free chocolate syrup or fresh berries. Your doctor can give you an idea of your carbs for your weight etc. I stick around 40-60 grams a day or less (that works for me). MORE fresh veggies steamed in top of my pot tray with aromatics and chicken broth in the water below…or veggies grilled with chicken breast on sticks on Bar b que, I use breads from Ezekiel (I toast the bread,,much better) and other pita products/tortilla products that are very lo carb) Veggies in the oven chopped large on pan covered with parchment paper (any mixture: onions, mushrooms, asparagus, frozen artichoke hearts, red bell pepper, squash (yellow or green), sweet potato (sometimes shared with hubby), broccoli, …) any of these can be put on the barbeque, too…with marinades and herbs. Watch out for nightly snacks. Alcohol has the morning rebound effects for me. Again, water, water, and water. Fruits can raise blood sugar. When I eat fruit, I have half a small apple and tablespoon low carb (no sugar) peanut butter. Or one small tangerine with one oz lo fat cheese with couple of crackers (high fiber…something like wasa rye).
Like they all say here, foods work differently on different people. So I suggest keeping a Log of what you are eating. What I do to know is that works for me…and I write down the nutritional content in my log of food items. But that only takes once for each product since I keep them in the kitchen in a notebook. If I am high, I recheck my daily log and mark my blood sugar and move on… :)

Jim Edwards
Jim Edwards 2011-04-29 11:51:36 -0500 Report

Oh spitfire, I love whole grain products. After a month of not-approved experiments on myself, I have come to the conclusion that Lantus is just not working for me. After eating a good 4 carb max meal last night, my BG was almost 400, 3 hours after the meal. Very discouraged, but now I have the ammo to go to the doctor with. Wanted to call today to set an appointment for next week, but they are closed due to the apple blossom parade, which shuts down the city of winchester, VA.

spitfirelady
spitfirelady 2011-04-29 16:04:24 -0500 Report

Wow!!!! That is awful! Sounds like a visit to the doctor's office is a very good
idea. I sense a new med for you in the future! Sorry you are having a rough time of it!!! I find for me, if I don't have a snack before bedtime…a whole grain item with protein, my morning blood sugar is high!! This is all so tricky! Keep us posted! If that blood sugar goes much higher, a call to her/his office on a weekend possible??? or ER! (Sorry, Nurse me talking!)

Jim Edwards
Jim Edwards 2011-04-29 16:22:47 -0500 Report

I am nursing myself through this right now. My Vodka intake is only 1/2 a cup a day max. Can't wait to see my PCP reaction. For a long time, and yes I realize it now, I just stopped taking my BG, because I was so frustrated with the numbers. I wasn't giving up, I just figured I was doing or not doing something the right way and I would figure it out. A1C was above 9 last time and I just felt like crying. I battle depression and do pretty well most of the time, but this had hit me pretty hard so he added Wellbrutrin to my Effexor. Thankfully I have been doing well and I asked and received a drop from 150 to 75. I think once I get on top of this, I may see about dropping it altogether or just going on it for the winter when my SAD kicks in. I have found that no matter what I eat my BG is high. The Vodka does drop it by 100 points or so. I was curious what a 1/2 cup would do. I do not drink much anymore, so I am not use to it. The 1/2 cup, drank at one sitting did not seem to decrease the BG anymore or any faster than 1/4 cup did, plus it did not sit on my stomach as well. Now I will try 1/8 of a cup and see what that does. time to head home for the weekend. I will be back in touch. thanks, Jim

spitfirelady
spitfirelady 2011-04-29 16:55:57 -0500 Report

Love having a drink for the weekend as well. Sounds like the party is at your house!!! :) What does the Vodka do to your blood pressure? Any reactions? Will think about this…Know moderate drinking is good for diabetics for lowering BG, but any more of that gets it going on a roller coaster. Will investigate!! :) TAke care.

Jim Edwards
Jim Edwards 2011-05-05 12:23:51 -0500 Report

Even with directions people get lost trying to find us. Somewhere I have the numbers written down for GPS which helps those with it. As far as the BP is concerned, I do not know! Why go looking for trouble?! I guess I will need to do more investigating. I have until Monday at 2:30. Maybe I will walk in the DR's office drunk! The 1/4 of a cup seems to be the right dose and the right time appears to be 2-3 hours after eating. Plus I need to see if whiskey, brandy, bourbon, wine, and the rest of the liquor store has the same effect! Oh, I love experiments! After all those trials, I will probably need someone else to take my blood sugar! Jim

spitfirelady
spitfirelady 2011-04-28 11:12:07 -0500 Report

Hi Jim, When I was given my first call to diabetes (my first fasting blood work 147), I called my RN educational instincts into action. My dad had diabetes 2 and also my grandmother had colon cancer..so I am with you! I immediately went online and started researching hard. Lots of hard copies and reading.
Now 6 weeks later, I bought a scale for food, a food intake book at barnes and noble, and I have lost 8 pounds and fiber intake is high. (Blood sugar: 112 or less in the am now~) Carbs low!!
I posted some staples of mine in another place in this site:
Many are carb related, but many not!
When I realized I could have fiber rich low carb breads, pitas, tortilla's, hamb buns, I was in heaven. So I have this mental thing under control and I dont feel cheated.
One High fiber, carb bread, pita, etc with LOTS of high fiber veggies and some low fat no carb protien with low salt. I don't go out much to eat because of how horrible food is laden with fat and sodium. I cook because I love it and have company and they love the food.
Products: Lots of water, Julian Bakery Low carb, high fiber breads. I have them shipped and freeze them. Ezekiel breads, low carb,high fiber in freezer sections of the store. I know these are more expensive and keep them frozen, but one piece of their high fiber products are filling! Store lo sugar brands are not high fiber, low carb!! Joseph's Heart friendly Oat Bran and stone ground whole wheat pitas are good…in morning I take a regular egg and add egg whites I have found in the egg section of stores with small amt low fat cheese with my salsa and melt and stuff pita and fold over and heat in microwave. filling. I use Ronzani Smart Taste pasta, 2 oz (remember we are measuring and weighing) and then chop lots of Celery, onion, chopped squash, cherry tomatoes and garlic and stir fry with 1 tablespoon of olive oil and top the spagetti, tear some fresh basil!!!and red pepper flakes.. Another day, I soak thin cooking sticks in water and pierce mushrooms, artichoke heart halves, squash, cherry tomatoes with chunks of chicken breast and grill!! Great kabobs with lots of fiberous veggies with marinades of basil, tyme, little olive oil, and red wine vinegar!!! Add a toasted high fiber pita in quarters (8 carbs) Have you seen "Weetabix" in cereal isle? It call s for 2 biscuits of cereal, But, I use one with 1/4 cup barries (blueberries, raspberries).
Veggies are best FRESH, no cans…too much sodium and mushy..go fresh or go frozen. And, I use low sodium pinto beans drained 3 tablespoons with a pita, thin shredded cabbage with onions, celery and cucumber thin slices (I usually cut out the seeds since I have a problem with them if they are large), with salsa and chunck chicken I cooked the night before or lean beaf for a high fiber, low carb taco!! Pile on the chopped veggies for high fiber and enjoy!!!
I love "solid" or chunked low sodium tuna in water over chunked veggies with salsa for lunch! or better yet, I pick up Fresh tuna from HEB in seafood/meat where it is fresh and cook it the night before and use leftovers for salad next day.
Know I got off running here, but go into the store as an adventurer and enjoy looking and trying different veggies and I love reading labels searching for low carb high fiber items! Keep a daily diary…never thought I would, but now I use it for recipes that work for me as well!!!

helen7898
helen7898 2011-05-04 03:39:35 -0500 Report

this sounds like alot of work. i work 2 jobs and am tired I like something easy and quick. That is why I guess it is hard to eat the right foods. Are there any quick and easy recipes ot ther or frozen meals I can eat

Jim Edwards
Jim Edwards 2011-04-28 12:23:04 -0500 Report

Okay, I am going to need to disect your post tomorrow as I have a Rolfing appointment in 30 minutes. I breezed through it and there is more info than I can digest in a short period. At least it is low carb info! Thanks for taking the time spit fire! Jim

Jim Edwards
Jim Edwards 2011-04-28 12:21:06 -0500 Report

My wife, who does the shopping and hence the cooking, has been getting better. Last night we had a large salad, very colorful, with grilled chicken pieces and a low carb dressing. ummmmm…good.

tabby9146
tabby9146 2011-04-28 12:09:10 -0500 Report

lots of things you do, what you eat, sounds like me too. I love those stir frys, very lean beef, or chicken with lots of fresh veggies , low sodium chicken broth as part of my sauce, over brown rice. I like to use lots of Mrs. Dash too, they have so many different flavors.

spitfirelady
spitfirelady 2011-04-28 13:43:49 -0500 Report

Love brown rice, too! Made a chop suey with grilled chicken, celery, red bell pepper,1can drained chop suey veggies and white wine and lo sodium soy sauce with brown rice! Keep the ideas coming!

tabby9146
tabby9146 2011-04-28 21:41:13 -0500 Report

I did not like any brands of brown rice until I tried Uncle Ben's wild and brown rice. It to me, had the most flavor, and the others had no flavor and the consistency was weird. So I was so happy to find that.

spitfirelady
spitfirelady 2011-04-28 22:42:31 -0500 Report

Yes, found it too!! You are so right!! It is very good!! Had pork tenderloin with carrots and artichoke hearts braised in white wine and garlic! The brown rice would be nice with leftovers! Thanks!

Armourer
Armourer 2011-05-02 02:04:14 -0500 Report

Wow, you can eat brown rice? Wish I could, it spikes my BG big time. As does anything wheat, and I'm not allergic to wheat, just can't eat anything with more then 3 carbs. I miss bread too!

spitfirelady
spitfirelady 2011-04-28 13:24:42 -0500 Report

Yes, just checked my blood sugar before lunch and was at 101!!!
And I feel good! Had high fiber pepperage farm 100 cal,19 gm carb with
5 gm fiber deli flats with turkey burger and frozen cherries as side…I had 1/2 cup but serving size is 3/4 cup and has 7 grams Fiber!! Or will have 1 cuie mandarin! Keep your ideas coming to us!! Love those salads with chicken or turkey!!!

spitfirelady
spitfirelady 2011-04-28 13:34:01 -0500 Report

Jim, great value also puts out no sugar frozen raspberries that has "9" grams of fiber In 1 cup… Put on Steele cut oatmeal or put into a high protein snack using jay Robb whey protein vanilla..the powder protein powder only has
One gm carb … Add splash of unsweetened pure almond silk milk with ice in blender. Have a good treatment!! And thanks tabby! Love hearing from you!

spitfirelady
spitfirelady 2011-04-28 13:24:42 -0500 Report

Yes, just checked my blood sugar before lunch and was at 101!!!
And I feel good! Had high fiber pepperage farm 100 cal,19 gm carb with
5 gm fiber deli flats with turkey burger and frozen cherries as side…I had 1/2 cup but serving size is 3/4 cup and has 7 grams Fiber!! Or will have 1 cuie mandarin! Keep your ideas coming to us!! Love those salads with chicken or turkey!!!

diabetesfree
diabetesfree 2011-04-27 23:39:32 -0500 Report

You should be able to take fiber supplements in able to help meet your goal of 40 grams a day. You can either buy the powdered form, which you can mix with water, or in capsules. If you take the capsules, make sure to drink at least 8 oz. of water with them.

Rather than just mixing the powdered form with water, you could include it in a protein shake made in a blender or shaker cup. Most protein drink mixes are high in protein (and sometimes fat as well) and have little or no carbohydrates. You would probably want to opt for a mix that has zero carbs. There are plenty of brands out there that are of good quality and are relatively inexpensive. Buying via the internet is usually the cheapest way to go, but to start out you might want to shop locally to find out which taste and brand works best for you. You can find powdered protein mixes at Costco, Walmart, GNC and most health food stores.

As far as natural foods that are high in protein and fiber, the ones that jump immediately to mind in my own head are: broccoli, spinach, brussels sprouts, asparagus, soy products, cauliflower and bean sprouts. You can get a lot more protein with less carbs from lean cuts of meat, but meat doesn't typically have a lot of fiber in it. The large amounts of fiber you get in most vegetables largely helps to negate the small amount of carbohydrates you will ingest. This can not be said of ALL vegetables (carrots are high in natural sugars and should be eaten in moderation), but there are plenty of books that give calorie counts, carb counts, protein, etc. of most all vegetables.

Armourer
Armourer 2011-05-02 02:06:31 -0500 Report

My problem is taking in enough protein cause I don't eat meat. I tried the protein shake route and for some reason it spiked my BG big time! The powder had 25 grams of protein and 6 grams carbs, go figure.

diabetesfree
diabetesfree 2011-05-02 04:14:39 -0500 Report

Quality and ingredients in protein shakes vary a lot. Some even contain sugar. I wouldn't recommend any mix that has more than ZERO carbs, and obviously no sugars. It takes quite a bit of label reading, but that's just part of being diabetic, I guess. Off the top of my head, Isopure is one that I know for sure has absolutely no carbohydrates and very high quality protein. You can usually find them at GNC, including the ready-to-drink variety. You might try a bottle of one of those and see how your BG reacts.

Jim Edwards
Jim Edwards 2011-04-28 12:19:23 -0500 Report

Smack me upside the head! I am sure I have that powder stuff on the pantry shelf, I just don't remember why I got it in the first place! I will check out Walmart today. Never figured or checked to see if those drinks had carbs. Carrots surprised me. I wonder if all in ground veggies are high in sweets. I know white potatoes are. Oh, but swwet potatoes aren't, until you cover them with that brown sugar, molasses, and butter combo (thanks< mom!) Okay Wally world.. I got to get there before the Apple Blossem festival starts, or I will never get out!

diabetesfree
diabetesfree 2011-04-28 12:58:19 -0500 Report

I'm not really sure why carrots have a higher sugar content, but you can definitely tell so in the taste. Corn is another one that is high in sugar as well, unfortunately.

There are tons of different protein mixes available nowadays, and they vary a great deal as to carbohydrate content. The powders produced for bodybuilders can contain a lot of ingredients you probably would NOT want. I would definitely steer away from anything labeled "weight gainer", unless you want to put on an extra 100 lbs in the next few weeks! The mixes with the shortest list of ingredients is usually your best bet, unless you are actually doing a lot of weight lifting or exercise.

Generally, the higher quality protein drinks will contain protein from sources like microfiltered whey. There are also quite a few made from alternative sources like eggs, soy, hemp, etc. Those tend to have higher carbohydrate counts than mixes made from pure whey though. Obviously, if you have great sensitivity to dairy products, you'll want to look at the other sources of protein.

FYI, as far as powdered mixes go, my own favorite is one called Syntrax Apple Ecstasy. It has zero carbs and tastes like those Jolly Rancher green apple candies. It's the only protein mix I've ever come across that actually tastes good straight from the container. It's almost like eating candy! Very yummy. You'll find that most of the protein mixes out there are generally limited to chocolate, vanilla or strawberry though. I have no idea how this became the standard, but you'll need to dig around a bit to find mixes that aren't in one of those three flavors.

WVH

sue5050
sue5050 2011-04-27 15:03:44 -0500 Report

I think vegie dishes would ba a place to start. I had mixed vegies with chicken bites in it the other day it was great. There is recipes on this sight I would start there. good luck ( I have only known I had this for a month so keep looking for answers dear).

Jim Edwards
Jim Edwards 2011-04-27 15:11:53 -0500 Report

Thanks Sue. I ordered a book that has the fiber and carb in a ton of stuff. Hopefully I will get it this week.

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