How to Eat Low-Carb as a Vegetarian or Vegan

Low-carbohydrate diets increase high-density lipoprotein cholesterol or good cholesterol and lower blood pressure, triglycerides, and low-density lipoprotein or bad cholesterol in the body.

In recent times, low-carb diets have gained popularity because they have health benefits and can help lose weight. There are precise plans for people who opt for low-carb diets based on their goals.

• The options for vegetarians or vegans are fewer, and it is a challenge to follow low-carb diet plans.
• Before making any changes to your diet, especially to your carbs, it is always recommended to consult your dietitian and work toward your goals.
• Low-carb diets generally include 50 to 100 grams of carbs; anything less than that should be done under a doctor’s or dietitian's supervision.

Following a low-carb diet is often misleading because many lean toward having more protein and avoid carbs altogether. You should include healthy carbs that provide nutrients to the body instead of starchy carbs or too much protein.

There are several types of vegetarians. Some eat dairy and eggs. Vegans do not eat any animals derived products and meats

 Vegetarian or vegan diets can heavily rely on carbs from bread grains and starchy vegetables, but if worked out, even a low-carb vegan or vegetarian diet is entirely possible.

If you are vegetarian, then dairy products are the first low-carb options. Dairy products are high in protein and low in carbs and sugars. They provide essential nutrients to the body and help lose weight. These contain good fats as well.

Dairy products often have high amounts of B vitamins and calcium.

1. Low-fat yogurt: Contains a good amount of protein, good fat, and probiotics, which are essential. Probiotics aid digestion and improve gut health. Add fresh fruit to it to make it more nutritious. Approximately, there are nine grams of carbs in a cup of yogurt.
2. Cheese: Low in carbs and rich in fats and protein. Several types of cheese can be added to a fruit blend, salads, and vegetables and used in many ways. A cup of cheese approximately contains four to five grams of carbs in it.

3 low-carb foods for vegans

1. Tofu: An excellent source of protein. A 100-grams serving of tofu contains approximately nine grams of protein. It is low in calories and high in calcium and iron.
2. Tempeh: Has good amounts of protein and probiotics. Tempeh (100 grams) contains approximately 21 grams of protein and 10.8 grams of fat, which makes it a balanced and healthy option for non-meat eaters.
3. Nuts and seeds: Excellent sources of protein and healthy fats. They are low in carbs and packed with vitamins and minerals.

1. Avocado
2. soybean oil
3. Olive oil
4. Coconut oil
5. Vegan butter
6. Vegan yogurt

5 low-carb and healthy foods for vegans and vegetarians

1. Vegetables: Bell peppers, broccoli, and tomato.
2. Fruits: Berries, watermelon, and plums.
3. Nuts and seeds: Almonds, walnut, flaxseeds, chia seeds, etc.
4. Beans: Black and kidney beans and chickpeas.
5. Dark chocolate: 70 to 80 percent dark chocolate (they are high in fat, so have it in moderation).