Diet plans low in simple carbohydrates, such as Atkins and South Beach, foster rapid weight loss without regard to calorie restriction. Typically, a large proportion of the foods consumed on low carb diets are meats and other animal-based products, but it is possible to follow a low carb diet as a vegetarian or even a vegan. However, two typical staples of a vegetarian diet, grain products and beans, are considered high in carbohydrates and therefore cannot form the basis of a low carb vegetarian diet plan.
Seeds and Nuts
Several varieties of seeds and nuts provide a low carbohydrate protein source for vegetarians. Almonds provide about 4g of carbohydrates in a 50g portion. Peanuts are legumes rather than true nuts and provide a little more than 5 carb grams in a 50g serving. Low carb seed choices include flax, sunflower, sesame and pumpkin. All contain fewer than 7 carbs per 50g portion. Seeds and nuts also provide vitamins, minerals and healthy fats to the diet.
Soy and Meat Substitutes
With the exception of dry roasted soybeans, soy products tend to be very low in carbohydrates and serve as a major protein source for vegetarians. Quorn is a brand-name meat substitute product made from a fungus rather than soy. Quorn is also very low in carbohydrates and high in protein.
Eggs and Dairy
For those who consume eggs and dairy products, known as ovo-lacto vegetarians, these foods can provide protein, fats and nutrition with very few carbohydrates. Eggs contain less than 1g of carbohydrates per 50g serving, and milk contains fewer than 3g.
Fruits and Vegetables
Fresh produce contains antioxidants and many vital nutrients, so should always be incorporated into any dietary program. Many fruits are relatively high in carbohydrates, but a few fruits contain four or fewer grams of carbohydrates per 50g serving. Melons, strawberries and avocados all fall within this range.
Many vegetables contain fewer than 2g of carbohydrates in each 50g serving. Arugula, cucumbers, iceberg lettuce and mushrooms all contain 1g of protein.
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