One of the main events in any low-carb diet is meat. Because vegetarians don't eat meat or fish, they must find alternative foods if they're interested in following a low-carb diet. All vegetarians should speak with a physician and a nutritionist before beginning any new diet, if possible, so that they can make sure the new plan will allow them to get all the vitamins, minerals and nutrients their bodies need.
Tofu
Choose tofu as a viable, low-carb meat alternative. In a low-carb diet, tofu can stand in for other plant-based options that may be higher in carbohydrates, such as beans or legumes. One 3-oz. serving of tofu contains only 2g carbohydrates. Tofu also soaks up flavors well and melds effectively with marinades, making it a good item to use in main-dish recipes. Silken tofu can be blended with chocolate and sugar to create a relatively low-carb chocolate dessert mousse.
Dairy
Eat low-fat or non-fat dairy products on a vegetarian low-carb diet. Vegans can substitute soy yogurt or soy-based products for many dairy products. Plain, low-fat yogurt contains 17g of carbohydrates per 1-cup serving, and skim milk contains 12g carbohydrates per 1-cup serving. Because other foods typical for the diet are high in fat and cholesterol, such as butter and eggs, it's important to limit fat elsewhere in the diet. The Mayo Clinic notes that most low-carb diets call for regular or increased consumption of dairy products, and those who don't follow meat-based diets can enjoy these items as well.
Eggs
Have eggs several times a week as another high-protein, low-carb meat alternative. Vegans can use non-dairy egg substitutes in place of eggs for baking or cooking. Eggs make handy ingredients in casseroles and stir-fries, and they have the advantage of being a natural, whole food. Still, it's important for vegetarians to keep in mind that egg yolks are high in saturated fat and cholesterol, so it's wise to limit the total number of eggs you eat to two or fewer per day. Each whole egg has less than 0.5g carbohydrates.
Vegetables
Choose vegetables that aren't starchy when you look to round out your low-carb diet and add vitamins and minerals. Vegetables, such as cauliflower, greens, peppers, mushrooms and onions provide the body with vital nutrients without adding a lot of carbs. One cup of cauliflower has 5g carbohydrates, 1 cup of fresh spinach has less than 1g, 1 cup of sweet red pepper has 9g, 1 cup of white mushrooms has 2g and 1 cup of onions has 15g.
Berries
Keep some fruit in your diet by reaching for berries, a good low-carb option. Most traditional fruits, such as apples or bananas, are high in carbs and aren't the best choice for vegetarians trying to follow the low-carb diet closely, but berries offer fewer grams of carbs per serving than other fruits, and they still pack excellent nutritional value. A medium apple has 17g carbohydrates and a medium orange has 21g, but a 3/4-cup serving of strawberries has only 9g.
Nuts
Eat almonds, walnuts, cashews and other nuts and nut butters as healthy parts of a low-carb diet. Nutrition Data reports that a 2 tbsp. serving of almonds has only about 8g carbohydrates. If you are on a low-carb diet that limits your carb intake to 20g per day or a similar amount, you may be able to eat more carbs if the net carb count is lower. Nuts don't contribute to spiking blood sugar, so they are a healthy low-carb option.
Member Comments