Rose Elliot's Low-Carb Vegetarian Diet

Rose Elliot's low-carb vegetarian diet is a meatless nutritional plan that focuses on restricting the consumption of carbohydrates, particularly simple carbohydrates. Simple carbohydrates may increase your risk of developing diabetes, and may increase fatigue and mental confusion if you already have diabetes. Simple carbohydrates may also contribute to weight gain. Elliot published the diet in her 2006 book "The Vegetarian Low-Carb Diet."

Vegetables and Fruits

Fresh vegetables and fruits are staples of Elliot's low-carb vegetarian diet. These foods supply an abundance of vitamins and minerals, including potassium, vitamin C, boron and folic acid. They are also rich in dietary fiber, a nutrient that may prevent your body from manufacturing excess glucose, which it stores as fat cells.

Meat Replacements

Elliot's vegetarian diet focuses on soy-based meat replacements as protein sources. Tofu, a meat replacement made from curded soy milk, can be used instead of meat in soups, stir fry dishes, casseroles, stews and breakfast dishes. Tempeh, which is made from fermented soy beans, adds protein and a nutty flavor to sandwiches, wraps, pitas and curries. Seitan, which is made from wheat gluten, offers a meat-like consistency, and is suitable for a vegetarian diet. Avoid seitan if you have celiac disease or a gluten sensitivity.

Eggs

Eggs are low-carbohydrate sources of protein. Elliot's low-carb vegetarian diet focuses heavily on eggs in frittatas, omelets and quiches. Hard-boiled and scrambled eggs also feature prominently in this diet plan. Vegetarian huevos rancheros, a dish made with scrambled eggs, salsa and soy chorizo, offers an abundance of protein without adding excess carbohydrates to your diet. Although eggs are rich protein sources, they are high in saturated fats and cholesterol -- limit your intake to two eggs per day.

Legumes

Legumes, such as chickpeas, lentils, black beans, kidney beans and peas are high in dietary fiber, which expands in your digestive system, making you feel full more quickly. This may help keep you from consuming more food than your body can use as fuel. These foods are also low-carbohydrate sources of lean protein for energy. Replace meat with legumes, in casseroles, soups, burritos, wraps and curries.

Breads

Breads are high in carbohydrates, and play a secondary role to fresh produce, legumes and meat replacements in Rose Elliot's low-carb vegetarian diet. when choosing breads, tortillas, wraps and pastas, opt for whole-grain versions. Your body can use whole-grain products as fuel more efficiently than it can use refined-flour products such as white breads, tortillas and pastas.

References

• "The Vegetarian Low-Carb Diet"; Rose Elliot; 2006
• "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010