1/8 cup wheat bran would give you 2 usable carbs
1/8 c. flax, according to the Bob's Red Mill package equals 0 carbs, since the fiber is all of it, but I give it a 1, just in case.

Yes, this stuff is amazingly filling. My husband was shocked to find I was working like a chemist to build a smoothie repertoir ... thought I was starting some sort of liquid diet. He has used whey protein powder and water mixed as a shake and finds he's hungry in an hour or two, and I showed him the numbers on this recipe as well as the fat, calories, protein, vitamins, carbs, etc. and explained why it's not a liquid breakfast.

I don't have a problem with soy, actually, since I don't use it. I hooked with whey early on and just have stayed with it. I've heard soy has an odd flavor sometimes, but that's only hearsay.

Have a great weekend!

---Amy