1. Keep the Complex Carbohydrates
Not all carbs are bad. In fact, carbohydrates are the body main source of energy and should be, even on a low-carb diet, your primary source of calories. However, complex carbohydrates are the best choice and are plentiful on a vegetarian low-carb diet. Complex carbohydrates are those that contain more than one macronutrient, which is carbohydrates plus protein, fat or fiber. Complex carbohydrates break down slowly in the body, helping to regulate blood sugar and supply you with energy for long periods of time. Regardless of your carbohydrate, protein and fat ratios, your selected carbohydrates should come from sources such as whole grains, fibrous fruits and vegetables and beans.
2. Say Goodbye to Simple Carbohydrates
Simple carbohydrates are the human bodies worst enemy, as they break down quickly, causing a sugar high and crash. These foods send blood sugar on a roller-coaster ride that leaves us hungry and craving more sugar. Over time, giving into the sugar rollercoaster can cause diabetes and other health problems. Simple carbohydrates are those that are nothing but sugar in it's various forms, such as alcohol, fruit juice without pulp, sugar, refined flours and junk foods.
3. Becoming Protein Powered
Protein intake should make up 25 to 35 percent of your calories, which may seem daunting on a vegetarian diet; however, vegetarian protein sources are far more plentiful than you might imagine. Nuts, beans and soy products are all great sources of protein, and when added to a high-vegetable diet, you are sure to get all you need. You can boost your protein even further by eating bean sprouts or adding protein powders to your drinks, soups or salads.
4. Don't Cut the Fat
Fat has a bad rap; however, it is essential to good nutrition. The key is choosing fats which are beneficial and not harmful. Beware of trans fats and saturated fats, which are easier to avoid as they are most commonly found in animal products such as meat, dairy and eggs; however, these fats are commonly used in prepackaged, processed foods as well, so watch your labels. Mono and polyunsaturated fats are actually good for you and should be added to your diet in moderation. Great sources of these friendly fats include oils of olive, avocado, sunflower, flaxseed and more.
5. Food Preparation Makes the Nutritional Difference
Low-carb vegetarians are often concerned about getting all of the vitamins, minerals, protein, fat and carbohydrates that their bodies need. How you prepare your food can greatly affect the amount of nutrients available to your body. Eating at least 60 percent of your meals raw not only limits damage to vitamins and minerals through cooking, it also increases absorption of vital nutrients as the living enzymes in fruits and vegetables help you digest your meals. Additionally, eating fresh organic produce with the peels on will help to save tons of healing nutrients.
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