How to Eat Low-Carb for Vegetarians and Vegans


– Cutting back on carbs
is not overly complicated. – You just replace the sugars
and starches in your diet with vegetables, meat,
fish, eggs, nuts, and fats. Seems pretty straight-forward,
unless you don’t eat meat. In this video, we’re looking at how to follow a low-carb
diet as a vegetarian. Low-carb diets have emerged
as a useful eating pattern for those who have not
managed to lose weight following a low-fat eating pattern, or those who have struggled to manage their metabolic health conditions such as type two diabetes. It’s important to
experiment and figure out a way to match your carb intake to your own goals and preferences. That being said, these
guidelines are reasonable. 100 to 150 grams per day is
a decent maintenance range, and is good for people who are active. 50 to 100 grams of carbs per day is useful for weight-loss and is a solid maintenance range for people who don’t exercise that much. Now, conventional low-carb
diets rely heavily on meat, which of course makes it
tricky for vegetarians, but this doesn’t have to be the case. Eggs and dairy products
without added sugar, such as plain yogurt and cheese, are low in carbs, but
high in protein and fat, so for vegetarians, they are
perfect for a low-carb diet. These foods are also rich in vitamin B12, which is not found in plant foods. Vegetarians can get all the
B12 they need from these foods whereas vegans need to supplement. The other specific problem for vegetarians who wanna eat low-carb is that all plant foods are naturally high-carb. But there’s actually
a lot of plant sources that are low in carbohydrate, and some of them are even
high in protein and fat. Many vegetables are low in carbs. This includes tomatoes,
onions, cauliflower, eggplant, bell peppers,
broccoli, and brussels sprouts. Berries like strawberries and blueberries can be eaten on a low-carb diet. Depending on how many carbs you wanna eat, other fruits may be acceptable as well. Avocados and olives are low
in carbs, but high in fat. Nuts and seeds, and soy
foods, are low in carbs, but high in protein and fat, which makes them
incredibly important here. Things like almonds, walnuts, macadamias, pumpkin seeds, chia seeds,
and tofu and tempeh. Some legumes are quite low in carbs, including green beans,
peanuts, and chickpeas. Fats and oils of course
don’t contain any carbs, and even dark chocolate is low in carbs if the cocoa content is
around 70 percent or more. So lets look at a sample two-day menu for a vegetarian that is low in carbs. Of course you can adapt this to suit your personal preferences. For day one at breakfast will be fried eggs with baked beans and avocado. Lunch could be carrot and cucumber sticks with a hummus dip and a
couple handfuls of nuts, and dinner could be an eggplant moussaka. On day two breakfast, you could have full-fat yogurt with berries. At lunch you could have
the leftover moussaka from the night before, and dinner could be
spinach and feta quiche. Now for more ideas, there’s loads of free recipes available online. The best place to start is an article that we wrote about this
topic on Authority Nutrition, and you could either click
the YouTube card that appears, or follow the link in
the video subscription. As you can see, there are
many delicious plant foods that are low in carb, and often
high in fat and/or protein. So clearly you don’t
need to be a meat-eater to follow this kind of eating pattern. If you are a vegan, on the other hand, it become quite difficult,
and realistically, you’ll only get your carb intake down to about 150 grams per day at best. Thanks for watching, if you haven’t subscribed to the Authority
Nutrition YouTube channel, you can do so by clicking
the big red button below this video, and that way you can stay in the loop when
our new videos get released.

Posts Tagged with…

Reader Comments

  1. chadzwife1

    Even with 3.eggs every a.m. (for dys when you just cant eat eggs again, crack them into a smoothie before blending & you ll never know theyre there) and a couple svgs of yogurt or kefir a day, you ll still have to eat a couple oz cheese daily too. 1egg=7g protein, 1c yogurt/kefir=7g, 1oz hard cheese=7g. Even then, you'll need to eat a couple oz nuts & seeds daily too. Still will be low in protein.Without grains and beans, its hard to get enough protein even for lacto-ovo vegheads.There are quite a few lacto-intolerant vegheads too. Theyll be SOL on a lowcarb diet.

  2. Kshitiz Mishra

    As a vegetarian, I find it impossible to get decent protein without beans and legumes all of which have 3-4 times the carbs as protein. Even milk has 45g carbs for 34g protein. But it is also expensive compared to eating beans or legumes. Lot of vegetarians dont eat eggs; and lot of us in India dont have olive oil or berries that often (expensive). Even if we do, how many berries and fruits and nuts and yogurt does one need to fill their stomach? Veggies are fine, but again for protein we eat more of legumes beans.

  3. Ken wolfe

    I'm vegan eating keto my carbs are under 100 grams everyday I also am a endurance athlete training for big goals I also work as a mover keto as a vegan is easy I feel great I'm strong I'm 5 weeks in transitioning from a 80% carb diet & just did a ride 44 miles 2,000 ft climbing at 18.2 mph did a loop headwind & tailwind oh and that was on a 18 hour fast 🙂

  4. kelli henderson

    My mom is a lifelong Vegetarian but tried going low carb which made her sick and unsatisfied. Low carb upset her digestion and promoted ulcers. Her physician advised a low-protein/fat, high-carb diet. We are looking for a second opinion on the internet.

  5. Charles Barley

    net carbs are what kick you out of ketosis fiber is either insoluble fiber which you cannot derive calories from or soluble fiber which ferments in your gut making SCFA (blood fat,ketones,lipids) so while you might be eating 150 carbs really only 50 of those will be netcarbs which can easily get you into ketosis and it becomes overkill when you exercise and intermittent fasting

  6. Cata Bun

    I fried up a block of cubed tofu and made my own pesto using cashews, olive oil, nutritional yeast and spices. I have some roasted bell pepper on the side. Overall carbs were at about 20-25g and protein 25g (nutritional yeast is high in protein). I think you can be low carb vegan too

  7. fruity rosebud

    hey easiest way ive found to eat low carb high fat/high protein whilst being vegan is to supplement with a protein shake at first (i recommend sun warrior) and eat high fat/protein meals until you get the hang of it, or just eat alot of soy products although some like to avoid, so then the shakes a good idea. ive only been doing a short while as was high carb low fat for first year of being vegan with 1 stone weight loss in first few months then no change for around 8 months. so trying the opposite instead as discovered im an Endomorth genetic body type that stores extra carbs at fat …. fun times. best to find out what type you are to help achieve your goals.. peace

  8. doggiesarus

    I figured out how to eat beans and go low carb. Sprout them. One cup of mung bean sprouts is 5 grams, minus 1 fiber grams. The same amount of mung beans un-sprouted are 39 grams, with 15 grams of fiber. If you sprout your beans, you also can eat them raw or cooked, your choice. You can sprout whole grains as well and the same kind of transformation happens.

  9. mario debenedetti

    Thats nice, but what about getting 150/200 grs of protein per day for muscle building? while still below 100grs of carbs? Thats the problem i cant figure out, cause soy protein is full of carbs, can anyone suggest some alternatives? Great video and thank you!

  10. saintkilledher

    No way you can be under 30 grams of carbs on vegan Keto
    Brazil nuts
    Avocado
    Vegan mince
    Coconut yogurt
    Spinach
    Olives
    Coconut milk
    Macadamias
    Tofu
    Peanut butter
    I eat all that and come in at around 27-30 grams of carbs

  11. NEMO

    Can I add meat to this diet? I’m not really comfortable eating the Keto way. I would like a low carb diet that includes animal products.

Write a Comment

Your email address will not be published. Required fields are marked *