Going Low-Carb? Here’s How Vegetarians Can Do It Right

As people become more aware of the health benefits of a low-carb diet, many vegetarians are now looking to join the trend, even if it does sound counter-intuitive, given that most plant-based sources of protein also contain carbohydrates. However, going low-carb while still maintaining a vegetarian or vegan diet is completely possible with a little planning, discipline, and creativity.

Vegetables Are Your Best Friend

Vegetables, especially non-starchy ones, are naturally low in carbohydrates and high in fiber, vitamins, and minerals. Therefore, you should aim to consume plenty of non-starchy vegetables, such as greens, broccoli, cauliflower, cucumbers, zucchini, peppers, mushrooms, and onions, to name a few. These vegetables can be consumed raw, cooked, or steamed, and can be used to replace the high-carb foods in your meals. A serving of vegetables provides only a few grams of carbs, so you can eat plenty of them without exceeding your daily carb limit.

Choose Plant-Based Proteins Wisely

Most vegetarian protein sources, such as beans, lentils, and chickpeas, are relatively high in carbs. Therefore, it is essential to choose the right protein sources to go with your low-carb vegetables. Some of the best vegetarian sources of protein that are also low in carbs include tofu, tempeh, seitan, nuts, and seeds. Low-carb dairy products like cheese, cottage cheese, and unsweetened Greek yogurt are also good sources of protein.

Consumption of Healthy Fats

Fat is a significant component of any low-carb diet as it helps you achieve and maintain fullness, absorb vitamins and minerals, and also produce hormones. Many plant-based foods such as nuts, seeds, avocados, coconut meat, and coconut oil are excellent sources of healthy fats. Cooking with healthy oils like olive oil, coconut oil, and avocados oil is also a good way to incorporate healthy fats into your low-carb diet.

Limit Intake of High-Carb Foods

Low-carb diets typically require you to limit or cut out high-carb foods, like bread, rice, pasta, and baked goods from your meals. Vegetarians, who mostly rely on these foods, must find a way to replace them with low-carb options. Therefore, look for low-carb substitutes for high-carb foods, such as cauliflower rice or zucchini noodles, that can be seasoned with your favorite spices and herbs. Gluten-free bread or crackers that are made with almond or coconut flour can replace the regular bread.

Manage Your Snacking

Low-carb snacking can be a challenge for vegetarians because most grab-and-go snacks like granola bars, fruits, and energy bars are often high in carbs. The best low-carb snacks for vegetarians include hard-boiled eggs, sugar-free Greek yogurt, cheese, nuts, and seeds. Having these snacks readily available can keep you satisfied between meals and prevent overeating.

In conclusion, a low-carb vegetarian diet is achievable and can lead to many health benefits. Consuming non-starchy vegetables, choosing the right protein sources, incorporating healthy fats, limiting high-carb foods, and managing your snacking can help you attain your low-carb goals without going hungry or sacrificing taste.