According to "Vegetarian Times," roughly 7.3 million Americans are vegetarian. Since most true vegetarians tend to avoid most animal meats including turkey, chicken and beef, getting protein can be a bit of a challenge. Fortunately, if you're a vegetarian looking to bump up your protein intake and keep carbohydrates low, you have a variety of alternative choices.
Leafy Greens and Other Vegetables
Vegetables are a staple of any vegetarian diet. They provide carbohydrates to your diet, but less than fruits and whole grains. The complex carbohydrates in vegetables contain fiber which helps with digestion and weight loss. Vegetables low in carbohydrates includes spinach, romaine and other lettuces, green beans and broccoli. Most vegetables also offer small amounts of protein for vegetarians.
Beans
Beans are an excellent source of protein for vegetarians and are packed with fiber. Most vegetarians will find beans a suitable replacement for meats. According to the National Strength and Conditioning Association, unlike meats, beans contain no saturated fats and cholesterol and are low in carbohydrates. Some examples of beans include kidney beans, navy beans and black beans.
Tofu
Tofu is a popular vegetarian replacement for meat. Tofu is made from soy and is very low in carbohydrates. According to Mayoclinic.com, soy is an excellent source of dietary protein, including all essential amino acids. Tofu is also a good source of dietary fiber. Tofu is a very versatile and can be eaten alone, with other vegetables or in soups.
Dairy Products
Dairy products are another excellent source of protein for vegetarians. If you consider yourself an ovo-vegetarian, then eggs will be the highest quality of protein you can get. Milk, cheese and yogurt are also good sources of protein and have very little carbohydrates. Yogurts have probiotic cultures that can help to keep your digestive system healthy. Dairy also contains healthy amounts of calcium and vitamin D.
References
- "NSCA's Guide to Sport and Exercise Nutrition"; National Strength and Conditioning Association; 2011
- Vegetarian Times: Vegetarianism in America
- Mayoclinic.com: Soy
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