Low carbohydrate, or "low-carb," diets are popular weight loss programs that restrict carbohydrates, which are an important source of energy. While the diets pose risks, low carbohydrate foods and programs may provide some benefits. According to the Mayo Clinic, low-carb diets may promote healthy cholesterol levels, satiation and weight loss, if done so healthfully. While meat products are central to many low-carb programs, nutritious vegetarian options also exist. Doctor approval is recommended before adopting a low-carb lifestyle.
Tofu
Tofu, or soybean curd, is a nutrient-rich, versatile, low-carbohydrate food. Tofu provides valuable amounts of protein and calcium and works as a simple meat or dairy substitute in most recipes. According to the Foundation for Integrated Medicine, regular consumption of tofu is associated with reduced risk for heart disease, positive cholesterol levels, improved bone density and reduced incidences of certain types of cancer, including breast and lung cancer. Tofu comes in various consistencies, including soft, firm and extra-firm. It can be purchased plain and uncooked or in pre-marinated, seasoned, baked slices. Flavored tofu may contain more carbohydrates than plain varieties, depending upon the added ingredients. Tofu is also available at most Asian, vegetarian and vegan-style restaurants and is incorporated into frozen or prepared vegetarian dishes, such as miso soup, vegetarian lasagna and stir-fries.
Dairy Products
Dairy products, such as milk, cream, cottage cheese, hard cheeses, sour cream and plain or sugar-free yogurt provide valuable amounts of protein and nutrients, including calcium, magnesium and vitamin D. Since cow's milk contains lactose, a naturally occurring sugar, certain varieties contain higher amounts of carbohydrates than others. For this reason, nutrition labels should be examined prior to purchase. The American Dietetic Association recommends three servings of low-fat dairy products daily as a valuable means of improving health and preventing bone-related conditions, such as osteoporosis. One serving is equal to eight ounces low-fat milk or yogurt. Vitamin-fortified and low-fat dairy products are recommended for broadest nutritional benefits.
Non-Starch Vegetables
Vegetables are an important source of vitamins, minerals, disease-fighting antioxidants and dietary fiber. In order to maintain digestive regularity and overall wellness during a low-carb dietary lifestyle, a variety of nutrient-rich vegetables is key. The American Dietetic Association recommends at least 25 grams of fiber daily for most women and at least 40 grams of fiber daily for most men, with vegetables as a prime source of this fiber. While starchy vegetables, such as potatoes, pumpkin and squash, provide nutrients, they are also rich in complex carbohydrates.
People limiting carbohydrate intake can reap nutritional benefits by consuming plentiful amounts of non-starchy vegetables such as alfalfa or bean sprouts, greens, celery, cabbage, sea vegetables, mushrooms, jicama, cucumber, unsweetened pickles, green beans, wax beans, bell peppers, broccoli and cauliflower.
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