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legumes and fiber

jcpmoore
jcpmoore Posts: 796 Member
in Social Groups
I'm trying to get started with this low-carb lifestyle again. The challenge is that I love beans-black beans, black eyed peas, kidney beans, etc. In the past during induction I've had fiber issues-no fruit, no grain, no fiber! So I usually make that up by adding beans. But I just added all the bean soups to my food plan for the week and they are super-high in carbs. Even if I look just in net carbs they are pretty high. Even the nut butter I use is carby. (Natural Cashew butter-I'm allergic to peanuts.)

So how do YOU get your fiber when you're not eating fruits or grains?

Replies

  • cjthurman
    cjthurman Posts: 56 Member
    I just started low-carb as well and I love black beans! I don't know how they are, but I just ordered a few cans of the "black soy beans" online. They have 1g net carb per serving and the reviewers say they taste like black beans. I'm planning to use them in soup recipes/chili recipes, etc. Also, as far as getting more fiber in - I just ordered some "chia" seeds (yes, like the chia pets commercial!). The bag of them I ordered from Vitacost is 0 net carbs (all fiber). I hear they taste like nuts and you can sprinkle them on food or put them in shakes, etc. So that's my solution to the legumes and fiber dilemma. I'm sure I'll like the chia seeds but I worry about the beans - I figure even if I can't eat them plain, they should be ok mixed in with other ingredients.
  • TheVimFuego
    TheVimFuego Posts: 2,412 Member
    I don't worry too much about fibre.

    I eat enough fat to keep the digestive system humming along and I eat plenty of leafy greens.

    I did used to like my serve of kidney beans, especially in a chilli but as, like all beans, they are mostly carb and not a great source of protein (compared to fish, meat, etc) I can skip them for now.
  • Laura_beau
    Laura_beau Posts: 1,029 Member
    Leafy greens, veggies and flax are great sources of fibre when low carbing.

    Check out the MIM sticky thread in this forum to read about flax muffins- it kills 2 birds with 1 stone. You get your fibre plus a tasty muffin/ mim-wich!
  • jcpmoore
    jcpmoore Posts: 796 Member
    Thanks for the feedback!
  • LauraDotts
    LauraDotts Posts: 732 Member
    I cannot do beans. The carb count is too high for me and they will raise my blood glucose. For a long time I did take a fiber supplement but I had to stop as it was working a bit too well. Now that I've discovered MIMs I get plenty of fiber.
  • praxisproject
    praxisproject Posts: 154 Member
    Most of your fibre should come from vegetables.
  • cjthurman
    cjthurman Posts: 56 Member
    Would MIMs work in the regular oven? Of course, then they would be more like MI-25 or 35, right? I don't microwave....
  • LauraDotts
    LauraDotts Posts: 732 Member
    Would MIMs work in the regular oven? Of course, then they would be more like MI-25 or 35, right? I don't microwave....

    Yes. People have posted in the MIM pinned thread about baking them in the oven.
  • SandyMilton
    SandyMilton Posts: 130
    Also, as far as getting more fiber in - I just ordered some "chia" seeds (yes, like the chia pets commercial!). The bag of them I ordered from Vitacost is 0 net carbs (all fiber). I hear they taste like nuts and you can sprinkle them on food or put them in shakes, etc. So that's my solution to the legumes and fiber dilemma. I'm sure I'll like the chia seeds but I worry about the beans - I figure even if I can't eat them plain, they should be ok mixed in with other ingredients.

    I love Chia Seeds! I add them to anything I can sprinkle them on (within reason) - I try to include at least 1-2 Tbsp per day. What's really cool about them is how they simply gel up. Pour out a few (literally - like 50 of them - they're tiny lol) to a lid or dish and add a little water. They form this gel barrier around the seed. It's pretty cool :)

    If you are so inclined you can also add them to drinks - I've tried, and just prefer to toss them in my greek yogurt (I've become accustomed to eating plain yogurt with a little sweetner and vanilla extract over the years).

    Check out the full stats - keep in mind this is for a full ounce, which is more than I'd typically have in a day - but the protein the seed has is an excellent quality http://nutritiondata.self.com/facts/nut-and-seed-products/3061/2

    **just a side note - for those of you that love those containers of almonds with the flip top lid, those make a great re-use to chia seed containers - just peel the label off :)
  • jcpmoore
    jcpmoore Posts: 796 Member
    Thanks, everyone! I'm going to have to try these MIMs and possibly the chia seeds. I'm not a huge fan of seeds, but I'll try almost anything once. ;)

    And yes, praxis, you're right that fiber needs to come from vegetables. However, they have a LOT less fiber per serving than legumes. (Compare black beans at 18g to broccoli at about 6g.) So to reach my fiber goal, I'd have to eat more than the recommended 3-4 cups of vegetables to get there. So I look for other ways to supplement. :)

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