You don't have to eat large amounts of meat and dairy to live a controlled carbohydrate lifestyle. In fact, most low-carb plans advocate consuming several servings of low-carb vegetables per day. There are also several low carb sources of vegetarian protein. According to Rose Elliot, author of "The Low Carb Vegetarian," with a little extra preparation and adjustment, vegetarians should have no trouble enjoying the benefits of a low-carb lifestyle.
Fruits
Low-carb programs are divided on fruits. Many low-carb programs, like Atkins, ask followers to abstain from fruits initially and slowly incorporate low-carb fruits back into their diets. Others, like those who use the Glycemic Index to plan their controlled carb meals, regularly eat fruits. Fruits lowest in carbs are typically berries. For a quarter cup, blackberries have 4.6 grams of carbs and 1.9 grams of fiber. Blueberries contain 5.1 grams of carbs and 1 gram of fiber, while raspberries have 3.6 grams of carbs and 2.1 grams fiber. Melon, such as watermelon, cantaloupe and honeydew, typically have 3 to 5 carbs per half-cup serving, making them a good choice as well. Avoid starchy fruits like bananas and pears. Also avoid dried fruits.
Vegetables
Vegetables are your mainstay as a low-carb vegetarian. As long as you choose nonstarchy vegetables, you should have no trouble controlling your carbohydrate intake. Starchy vegetables include potatoes, sweet potatoes and corn. According to the Official carb counter of the Atkins diet, there are nearly 100 vegetables that contain between zero and ten grams of carbohydrates per half cup. For example, a half cup of broccoli has 3.9 carbs. A half cup of mushrooms has 1.6 carbs, a half cup of lettuce has 0.4, and a medium tomato contains 5.7. Vegetables contain even fewer carbs if you are on a plan that uses net carbs, which allows you to subtract the total amount of fiber from your total amount of carbs.
Proteins
Most low-carb dieters get their protein from meat, but as a vegetarian, you'll rely primarily on plant-based proteins to meet your needs. An ounce of firm tofu contains about 9 carbs but provides nearly 45 grams of protein. Products, like meat substitutes, that are made primarily from soy, usually have about 5 carbs per half cup. Be careful when choosing these foods to make sure you are not getting added sugars, breading or other ingredients. If your carb allowance is a little higher, you can also include beans as a source of plant-based protein. Beans contain anywhere from 10 to 30 grams of carbohydrates per half cup, depending on type and preparation. They also contain high amounts of fiber.
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