Because a vegetarian diet does not include meat products, many people believe that it is healthier than the standard American diet, which relies heavily on meat for protein. However, not all vegetarians practice healthy eating strategies. Some vegetarians rely on carbohydrates, such as grains and potatoes, as calorie sources. A diet high in carbohydrates may lead to diabetes and obesity, according to Phyllis Balch, author of "Prescription for Nutritional Healing." You can lower your carbohydrate intake by choosing healthy vegetarian foods.
The recommended daily intake of carbohydrates is about 300 g per day, based on a 2,000 calorie diet.
Tofu
Tofu is a relatively new ingredient on Western grocery shelves, although it has served as a staple of Japanese and Chinese cuisine for centuries. It is made by heating soy milk until curds form and pressing the curds into solid blocks. Tofu is an abundant source of lean protein, calcium and magnesium. It is also low in carbohydrates. Carbohydrate values vary according to manufacturing processes and firmness -- most tofu available in the United States contains between 2.2 and 8 g of carbohydrates per cup.
Vegetables
Although all vegetables contain some carbohydrates, they are much lower in carbs than grain products. A cup of alfalfa sprouts contains only 0.69 g of carbohydrates. Leafy green vegetables are also low-carb choices -- a cup of raw spinach provides 1.09 g of carbohydrates, and the same-sized serving of kale contains 8.71 g. Other low-carb vegetables include kelp, celery, mushrooms and asparagus. Limit or avoid potatoes, carrots, corn and sweet potatoes, which are starchy vegetables high in carbohydrates.
Fruits
Like vegetables, fruits contain at least small amounts of carbohydrates; however, most fruits are suitable for a low-carb vegetarian diet. Lemons and limes are among the fruits lowest in carbs -- a medium lemon contains about 5.48 g of carbohydrates, and a medium lime contains about 7.06 g. Berries such as strawberries, raspberries and blueberries are also vegetarian low-carb choices. Limit your consumption of mangoes, tangerines, grapes and bananas, which are among the fruits highest in carbohydrates.
Eggs
Although the vegetarian diet excludes meat, most vegetarians consume eggs. These foods are low-carb sources of protein, and also provide nutrients such as potassium, folate, phosphorus and selenium. A large whole egg contains only about 1.2 g of carbohydrates, most of which are contained in the egg whites. Check with your doctor before increasing your consumption of eggs. These foods are high in saturated fats, which may contribute to arterial blockages and heart disease.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "Low Carb Vegetarian"; Margo DeMello; 2004
- "The Vegetarian Low Carb Diet"; Rose Elliot; 2006
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