5 high-fiber foods to power up your breakfast sandwich

Sandwiches are a simple and convenient breakfast choice. It can be made quickly, and when assembled right, it becomes a powerful source of nutrition and energy that can keep you active all day long. Adding adequate fiber content helps curb regular hunger and at the same time aid weight management. It also slows sugar absorption, prevents spikes in blood glucose, and reduces the risk of type 2 diabetes. Adding enough fiber to a daily diet also helps lower LDL (bad) cholesterol and supports healthy blood pressure. Here we have curated a list of 5 easily available and rich sources of fiber that you can add to your regular sandwich for a healthy start to the day. Take a look.

Fiber: According to the USDA, a 1-cup serving of cooked chickpeas contains approximately 12.5 grams of dietary fiber.
How to add: Simply mash and saute and use as stuffing or you can make hummus and layer the sandwich with it.

Fiber: As per USDA, 1/2 avocado offers around 6.7 g fiber
How to add: You can use sliced or mashed avocado as a layer on your sandwich. It is also rich in healthy fats and potassium.

Fiber: 1 cup serving of raw beetroot offers around 3.8 g fiber, states USDA.
How to add: Season the grated beet with lemon, salt, and pepper and layer it on your sandwich. You can also puree it and spread as a base and then top it with paneer or any other source of protein.

Fiber: 100-g serving of raw spinach offers 2.2 g dietary fiber.
How to add: layer your sandwich with raw or blanched greens. You can also make a mixture of blanched baby leaves, cream, and corn and add to your sandwich and enjoy.

Fiber: A 100-gram serving of raw carrots contains 2.8 grams of fiber.How to add: Peel and grate the carrot and layer it on your sandwich along with mayonnaise, salt and pepper. It makes for a filling breakfast choice.

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Disclaimer: The information provided in this article—is intended for general informational purposes only and should not be considered medical advice. Always consult your health practitioner before starting any routine.