While low-carbohydrate diets typically contain significant quantities of animal products, vegetarians need not be left out of this diet trend. Margo Demello, author of "Low Carb Vegetarian," notes that many vegetarians eat unhealthy diets relying on white flour, processed sugar and fried or fast food. However, eliminating or greatly reducing such foods in favor of fruits, vegetables, vegetarian protein sources and fats leads to a low-carb vegetarian diet. Consult your physician before implementing a low-carb vegetarian diet, especially if you have not been on a low-carb or vegetarian diet before.
Significance
Demello writes that the body breaks carbohydrates down into glucose, or blood sugar, which the body metabolizes for an energy boost. High-carb foods give the body a large jolt of glucose, which can cause an energy crash not long after the boost. Rose Elliot, author of the Vegetarian Low-Carb Diet, says protein and fat are longer-lasting sources of energy that minimize the risk of energy crashes.
Solutions
Low-carb vegetarians should replace white flour with wheat, fruit juices with fruits and vegetables, and starchy vegetables such as potatoes with proteins from beans and soy products. Fruits and vegetables contain carbohydrates, but they are low-density and have fewer carbs compared with the high-density carbs of rice, bread, potatoes and other starchy foods.
Considerations
As in omnivorous low-carb diets, vegetarian low-carb diets rely more on fats than high-carb diets, with liberal use of oils such as extra virgin olive or nut oils. Elliot notes that such oils are better for you than animal fats, and that eating vegetarian and low-carb greatly reduces your intake of saturated fats compared with a standard low-carb diet.
Misconceptions
Elliot points out that low-carb vegetarian diets are not necessarily high-protein diets. Her particular low-carb vegetarian plan supplies a typical recommended amount of protein, 60 to 80 grams per day. As high-protein diets have been associated with kidney damage, she emphasizes including plenty of vegetables and healthy fats along with protein.
Warning
Dairy foods such as milk and cheese, while they may be a good source of protein, also have high enough carb levels to make them problematic for the low-carb vegetarian. Use them sparingly, if at all.
Expert Insight
Low-carb athletes or serious exercisers may want to eat a small amount of carbs, 5 to 7 grams worth, before exercising for a quick energy boost. The average exerciser does not need to do this.
References
- "Low Carb Vegetarian"; Margo Demello; 2004
- "The Vegetarian Low-Carb Diet: The Fast, No-Hunger Weight Loss Diet"; Rose Elliot; 2005
- Immuneweb.org: Low Carb Vegetarian
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