Vegan Diet: Counting Your Daily Carb Intake

A vegan diet is one that eliminates all animal products, including meat, poultry, seafood, dairy, eggs, and honey. While a vegan diet can be healthy and help prevent disease, it can be challenging to get enough protein and other nutrients. A vegan keto diet, for example, requires extra care and sacrifice because beans—a vegan staple for protein, vitamins, and minerals—are largely off-limits due to their high carb content. On the other hand, a low-carb vegan diet can be beneficial for weight loss and improving certain heart disease risk factors. The number of carbs a person should eat per day depends on various factors, such as their age, gender, and activity level. However, a healthy adult following a 2,000-calorie diet should aim for 225 to 325 grams of carbohydrates daily, and a vegan diet typically supplies far more than that.

How to calculate your optimal carb intake

Carbohydrates are one of the three major macronutrients that make up your diet. They are essential for providing your body with energy, especially for your muscles and brain. While you do not need carbohydrates to survive, they can be beneficial for enhancing performance and recovery, improving overall mood and well-being, and building muscle and strength.

The number of carbohydrates you should eat each day depends on your dietary preferences and goals. For example, if you are on a vegan ketogenic diet, you will want to keep your carb intake very low, whereas if you are an athlete, you will benefit from a high-carb diet.

There is no one-size-fits-all answer to this question, as it depends on various factors, such as your activity level, age, gender, and health goals. However, the Dietary Guidelines for Americans 2010 recommend that a healthy adult gets about 45-65% of their daily calories from carbohydrates. This translates to around 225-325 grams of carbohydrates per day for a 2,000-calorie diet.

If you are physically active, you may need more carbohydrates to fuel your workouts and aid in recovery. On the other hand, if you are sedentary, obese, or have certain health conditions, such as diabetes, you may benefit from a low-carb diet.

To calculate your optimal carb intake, you can use the following equation:

Optimal Carb Intake (in grams) = Daily Calorie Intake x (% of Calories from Carbohydrates)/4

For example, if you consume 2,000 calories per day and want to get 50% of your calories from carbohydrates, your optimal carb intake would be:

2000 x 0.5/4 = 250 grams of carbohydrates per day

Alternatively, you can base your carb intake on your body weight. For bodybuilding, it is recommended to consume between 4-7 g/kg of body weight in carbohydrates. So, if you weigh 80 kg, your carb intake should be between 320-560 grams per day.

It is important to note that these are just general guidelines, and you may need to adjust your carb intake based on your individual needs and preferences.

Tips for Adjusting Your Carb Intake

If you are looking to increase your carb intake, focus on consuming complex carbohydrates from whole food sources, such as:

• Fruits and vegetables
• Whole grains (e.g., brown rice, oatmeal, quinoa)
• Starchy vegetables (e.g., potatoes, sweet potatoes, squash)
• Legumes (e.g., beans, peas, lentils)

If you are looking to decrease your carb intake, there are still plenty of plant-based, low-carb options available, including:

• Non-starchy vegetables (e.g., broccoli, cauliflower, eggplant)
• Fatty fruits (e.g., avocados, olives)
• Nuts and seeds
• Soy products (e.g., tofu, tempeh)
• Legumes (e.g., green beans, chickpeas)
• Healthy fats (e.g., olive oil, avocado oil, nut oils)

Sample Vegan Menus

Day 1

• Breakfast: Make-Ahead Smoothie (plant-based protein powder, almond/soy milk)
• Snack: Rice cake with mashed avocado
• Lunch: Vegan "Tex-Mex" Salad (salad greens, tofu crumbles, pico de gallo, avocado, citrus vinaigrette)
• Snack: Edamame with Aleppo pepper
• Dinner: Raw Vegan Zoodles with Romesco (salad greens, cucumber, cherry tomatoes, vinaigrette)

Day 2

• Breakfast: Muesli with soy milk, frozen berries, and cinnamon
• Snack: Edamame with Aleppo pepper
• Lunch: Spicy Weight-Loss Cabbage Soup with avocado
• Snack: Peanut butter on a rice cake
• Dinner: Green Salad with edamame, beets, and avocado

High-carb vs low-carb vegan diet

The vegan diet has gained traction in recent years, with many people adopting it for health, environmental, or ethical reasons. However, when it comes to carbohydrate intake, there is no one-size-fits-all approach, and opinions vary among plant-eaters. While some vegans advocate for a high-carb diet, others prefer to restrict their carb intake. So, which approach is better? In this article, we will explore the pros and cons of both high-carb and low-carb vegan diets and provide insights into which one may be more suitable for individuals.

High-Carb Vegan Diet

Carbohydrates are one of the three major macronutrients, along with proteins and fats, that make up our diet. They are the body's preferred fuel source for muscles and the brain. While not essential for survival, carbohydrates play a crucial role in enhancing performance, improving mood and well-being, and supporting muscle and strength gains. For these reasons, a high-carb vegan diet can be beneficial for active individuals, such as athletes, who require ample energy to fuel their workouts and optimize performance. Carbohydrates are particularly important for strength training and high-intensity exercises, as they provide the body with readily available glucose for energy. Additionally, carbohydrates contribute to muscle growth and recovery by elevating insulin levels, which have anabolic properties.

A high-carb vegan diet typically includes an abundance of whole foods such as fruits, vegetables, whole grains, starchy vegetables, and legumes. These foods not only provide carbohydrates but also offer essential vitamins, minerals, and fiber. It is important to prioritize complex carbohydrates, such as starches and fibers, over simple carbohydrates like sugar and soda. Examples of healthy high-carb vegan foods include fruits like apples and blueberries, whole grains like brown rice and oatmeal, starchy vegetables like potatoes and sweet potatoes, and legumes like beans and lentils.

Low-Carb Vegan Diet

On the other hand, a low-carb vegan diet restricts the intake of carbohydrates and focuses more on protein and healthy fats. This approach has gained popularity due to its potential weight loss benefits and positive effects on certain health markers. Low-carb diets have been shown to reduce appetite, leading to automatic calorie reduction and subsequent weight loss. Additionally, they can be beneficial for individuals with obesity, metabolic syndrome, type 2 diabetes, and certain neurological disorders. A well-planned low-carb vegan diet based on nutritious whole foods can provide adequate protein and most of the essential vitamins and minerals.

When following a low-carb vegan diet, it is important to prioritize protein sources and choose nutrient-dense plants. Soy products like tofu and tempeh, legumes like lentils and black beans, nuts and seeds, and healthy fats like olive oil, avocado oil, and nut oils are all excellent choices. It is also crucial to supplement with vitamin B12, as it is only found in animal foods and vegans are at high risk of deficiency. Examples of low-carb vegan meals include tofu scramble with vegetables, zucchini fettuccine with olive oil, and cauliflower rice with coconut oil.

The answer to this question depends on several factors, including an individual's health goals, activity levels, and personal preferences. Both high-carb and low-carb vegan diets can be healthy and sustainable, but they may be more suitable for different individuals. Here are some considerations to help determine which approach may be better for you:

• If you are an active individual, particularly an athlete, a high-carb vegan diet may be more suitable as it provides ample fuel for intense workouts and supports muscle recovery.
• If you are sedentary, obese, diabetic, or have certain health conditions like metabolic syndrome or type 2 diabetes, a low-carb vegan diet may be more beneficial for managing your weight and improving relevant health markers.
• If you are concerned about weight loss, a low-carb vegan diet may be more effective in reducing appetite and promoting automatic calorie reduction.
• If you prioritize food variety and flexibility, a high-carb vegan diet may be easier to follow as it includes a wider range of food choices.
• If you are willing to put in the effort to plan and prepare your meals, a low-carb vegan diet can be a healthy and sustainable option, but it requires more careful consideration of nutrient intake.

In conclusion, both high-carb and low-carb vegan diets have their own sets of benefits. The best approach depends on individual needs and preferences. Active individuals and athletes may benefit more from a high-carb vegan diet, while those with certain health conditions or weight loss goals may find a low-carb vegan diet more effective. Ultimately, the key to a healthy vegan diet is ensuring adequate nutrient intake, whether it is high or low in carbohydrates. Consulting with a healthcare professional or a registered dietitian can help individuals make informed decisions about their carbohydrate intake and overall vegan diet.

How to eat low-carb as a vegan

Low-carb diets are typically associated with meat, but it is entirely possible to follow a low-carb vegan diet. In fact, a well-planned vegan diet based on nutritious whole foods can provide adequate protein and most of the vitamins and minerals needed for good health.

One of the benefits of a low-carb diet is feeling less hungry, which can lead to greater weight loss compared to other diets. Other benefits include better control of diabetes and insulin resistance, and blood pressure reduction.

Research on Low-Carb Vegan Diets

A two-part clinical trial assigned 47 overweight people with high cholesterol levels to follow either a lower-carb vegan diet or a higher-carb vegetarian diet that included eggs and dairy. Although weight loss was similar, the lower-carb group had greater reductions in heart disease risk factors and seemed happier with their diet.

Top Tips for a Low-Carb Vegan Diet

Prioritize Protein

Getting enough protein is essential, and on a vegan diet, it’s even more important. After you eat, your body breaks down the protein from your food into amino acids, the “building blocks” of protein. There are 20 amino acids found in protein, 9 of which are essential, meaning they must come from your diet because your body can’t make them.

Plant proteins (with the exception of soy and nutritional yeast) are “incomplete,” meaning they lack sufficient amounts of one or more essential amino acid. However, combining different types of plants can provide all the essential amino acids in the amounts required.

Aim for Higher Protein Intake

Plant-based proteins are less easily digested and absorbed by the body compared to animal proteins, so you may need more protein if you follow a vegan diet.

Choose Healthy Fats

On a low-carb diet, fat provides most of your calories. You can enjoy several healthy, tasty plant fats, including olive oil, avocado oil, macadamia nut oil, and coconut oil or cream.

Choose Nutrient-Dense Plants

Your carbs should come from a wide variety of above-ground vegetables, nuts, seeds, and some berries. These foods provide important vitamins and minerals, along with fiber to fill you up.

Supplement with Vitamin B12

Vitamin B12 is found only in animal foods, so vegans are at very high risk of vitamin B12 deficiency unless they take supplements or consume fortified foods.

Low-Carb Vegan Meal Planning Tips and Recipes

• Tofu scramble with broccoli, kale, or other veggies
• Low-carb oatmeal with a scoop of plant protein powder
• Legumes, soy, or a combination of nuts and seeds with zucchini fettuccine, cauliflower rice, or rutabaga wedges
• Salads with tofu, chickpeas, nuts, and seeds, topped with olive oil and vinegar
• Tofu curry with vegetables
• Sofritas (soy fajita "meat") salad with roasted vegetables and guacamole

Best sources of vegan carbohydrates

Carbohydrates are your body's main source of energy and are a key part of any diet. However, not all carbs are created equal. High-quality carbohydrates are essential in building a healthy vegan or vegetarian diet. These carbs contain many essential nutrients, including vitamins, minerals, fibre, and antioxidants, all of which contribute to good overall health.

Complex Carbohydrates

Complex carbohydrates are digested more slowly than simple carbs and are therefore more filling. They also help your body regulate blood sugar spikes. These include:

• Whole fruits
• Whole grains
• Starchy vegetables
• Legumes

Whole Fruits

Whole fruits such as bananas, apples, oranges, kiwi, melons, berries, pears, and pineapple are natural sources of energy, fibre, vitamins, and minerals. They help support your immune system, reduce inflammation, and improve gut health.

Whole Grains

Oats, brown rice, quinoa, buckwheat, millet, barley, and spelt are complex carbohydrates that contain fibre and protein. They take longer for your body to digest and help keep you satisfied. A diet rich in whole grains is linked to lower risks of cancer, diabetes, and heart disease.

Starchy Vegetables

Unprocessed starchy vegetables such as winter squashes, potatoes, sweet potatoes, corn, and peas are fibre- and protein-rich. They also contain potassium, vitamin K, and antioxidants. These tend to be more nutrient-dense and filling compared to other processed starches.

Legumes

Lentils, peas, chickpeas, beans, and edamame are excellent sources of carbohydrates, protein, fibre, and nutrients such as iron, magnesium, and folate. Legumes are associated with heart health, appetite control, regulating blood sugar, and weight management. On a vegan diet, legumes are a key source of both carbohydrates and protein.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and provide many health benefits, including improved cardiovascular health, lower blood pressure, healthy weight, and stable GI health. They also help prevent many chronic diseases. Examples include broccoli, dark leafy greens, peppers, tomatoes, onions, cauliflower, eggplant, and Brussels sprouts.

Healthy Fats

Avocados and olives are low in carbs but high in healthy fats.

How to meet nutritional needs on a low-carb vegan diet

A low-carb vegan diet can be a great way to lose weight and improve your health. However, it can be challenging to ensure you're getting all the nutrients you need. Here are some tips to help you meet your nutritional needs while following a low-carb vegan diet:

Prioritize protein:

On a vegan diet, it's important to get enough high-quality protein. Plant proteins are generally less digestible than animal proteins, so you may need more protein if you're following a vegan diet. Prioritize protein sources such as soy, tempeh, tofu, legumes, nuts, and seeds.

Choose nutrient-dense plants:

Get your carbs from a variety of above-ground vegetables, nuts, seeds, and some berries. These foods provide important vitamins, minerals, and fiber. Some good options include spinach, hemp seeds, sesame seeds, and low-carb fruits like strawberries and blueberries.

Supplement with vitamin B12:

Vitamin B12 is found only in animal foods, so vegans are at risk of deficiency. Take a daily supplement or consume fortified foods to prevent anemia, nerve damage, and other serious health problems.

Include healthy fats:

On a low-carb vegan diet, fat will provide most of your calories. Include healthy plant fats like olive oil, avocado oil, macadamia nut oil, coconut oil, and cocoa butter.

Plan your meals:

To ensure you're getting a balanced mix of nutrients, plan your meals ahead of time. Include a good protein source, such as legumes, soy, nuts, or seeds, and pair it with a variety of low-carb vegetables.

Consider supplements:

In addition to vitamin B12, you may need to supplement with other vitamins and minerals, depending on your diet and health conditions. Consult with a healthcare provider to determine if you need any additional supplements.

Dining out:

When dining out, opt for salad bars, Asian or Indian restaurants, or try vegan burgers made with soy. You can also try quick-serve Mexican restaurants that offer vegan options, such as sofritas or impossible meat salads.

Sample menu:

Here's a sample one-week menu for a low-carb vegan diet:

• Breakfast: Smoothie with coconut milk, blueberries, and plant-based protein powder.
• Snack: Avocado mashed on a rice cake.
• Lunch: Vegan "Tex-Mex" salad with tofu, mixed greens, pico de gallo, and avocado.
• Snack: Edamame with Aleppo pepper.
• Dinner: Raw vegan zoodles with romesco, mixed greens, cucumber, cherry tomatoes, and vinaigrette.

Remember, it's important to tailor your diet to your individual needs and preferences. Experiment with different foods and meal plans to find what works best for you.

Frequently asked questions