As its name suggests, a low-carb diet focuses on the restriction of carbohydrates, which are nutrients primarily found in grain products, such as breads, pastas, baked goods, tortillas and bagels. Well-known low-carb diets include the Atkins and South Beach diets. These diet plans typically focus heavily on meats as low-carbohydrate protein sources, such as meats, but it is possible to follow a low-carb diet without eating meat. Talk to your doctor if you plan to try a low-carb diet.
Fruits and Vegetables
Fruits and vegetables are staples of the vegetarian diet, which does not include meats such as poultry, pork, beef, lamb or fish. Although vegetables and fruits contain carbohydrates, they are much lower in carbs than grain products. Add fresh fruits and vegetables such as apples, oranges, spinach, broccoli, kiwi fruit, avocados, bell peppers and artichokes to your diet to get vitamins and minerals without adding excess carbohydrates. Limit your consumption of potatoes and corn -- these vegetables are high in starches, which are carbohydrates.
Meat Replacements
Meat replacements such as tofu and tempeh offer protein without the artery-clogging saturated fats found in meats. Tempeh and tofu are also low-carbohydrate foods. Tempeh has a nutty flavor that pairs well with sandwiches, soups and curries. Tofu absorbs the flavors of other foods, making it an appropriate choice for heavily spice dishes such as chili, curries and stir fry dishes. Avoid seitan if you follow a low-carb diet -- this meat replacement is made from wheat gluten, which is high in carbohydrates.
Nuts and Seeds
Nuts and seeds help replace the proteins that meats supply in the typical American diet. These low-carbohydrate foods are also rich sources of vitamins and minerals, such as zinc and B vitamins. Seeds and nuts also supply dietary fiber, which most Americans obtain from grain products. Dietary fiber helps regulate digestion and may help manage cholesterol and blood sugar levels. Choose walnuts, sunflower seeds, hazelnuts, pumpkin seeds or unsalted pecans as snacks instead of carbohydrate-laden snacks, such as doughnuts, cakes, pastries or crackers.
Sample Low-Carb Meal
A 3-oz. serving of grilled tofu marinated in vegetable broth blended with herbs and spices can serve as the main dish for a meatless low-carb meal. You can use fresh or dried herbs and spices such as cayenne pepper, minced garlic, grated ginger, rosemary, thyme, sage, oregano, black pepper or basil. Serve steamed vegetables, such as asparagus, broccoli, mushrooms, cauliflower and bell pepper slices, as a side dish. Alternatively, serve raw vegetables with hummus, a low-carb Mediterranean dip made from olive oil, garbanzo beans, lemon juice, ground cumin, garlic and tahini, a paste made from ground sesame seeds. Opt for fresh fruit or vegetable juice instead of carbonated soft drinks or beer, which are high in carbohydrates.
Considerations
Typical low-carb diets are high in saturated fats because they rely heavily on meats, but a meatless low-carb diet can help alleviate this problem.
A low-carb diet may contribute to ketosis, a condition that occurs when your body cannot completely break down fats derived from food sources. Ketosis can cause symptoms and complications such as dizziness, irritability and dehydration.
References
- "The Vegetarian Low-Carb Diet"; Rose Elliot; 2006
- MayoClinic.com; Low-Carb Diet; May 2010
- "Carb-Conscious Vegetarian"; Robin Robertson; 2005
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