Stay Sharp: Avoid Carb Haze On A Vegan Diet

A vegan diet is believed to be healthier than an omnivorous diet as it includes less saturated fat and cholesterol. However, it can be high in carbs, which may lead to weight gain.

A low-carb vegan diet can help with weight loss and reduce the risk of chronic health conditions such as heart disease, diabetes, and certain cancers.

To avoid carb haze on a vegan diet, it is important to cut down on high-carb foods such as legumes, grains, and starchy vegetables, and replace them with low-carb alternatives. For example, instead of rice, one could opt for cauliflower rice or a salad.

It is also crucial to include high-quality protein sources such as beans, nuts, seeds, and soy products, and healthy fats like nuts, seeds, nut butters, avocados, and natural oils.

Additionally, paying attention to nutritional value and opting for nutrient-dense foods is essential. This may involve choosing whole grain bread over white bread and replacing sugar with natural sweeteners like monk fruit or agave.

By making conscious food choices and ensuring adequate protein and nutrient intake, vegans can avoid carb haze and lead a healthier lifestyle.

Eat more low-carb foods and fewer high-carb foods

The key to a low-carb vegan diet is to eat foods that are high in protein and fat but low in carbohydrates.

Nuts and seeds

Nuts and seeds are a great source of omega-3 fatty acids, vitamins, and minerals. They are also extremely low in carbohydrates. Here are some examples of nuts and seeds that are low in carbs:

• Pecans
• Macadamia nuts
• Brazil nuts
• Walnuts
• Hazelnuts
• Peanuts
• Almonds
• Pine nuts

However, it is best to eat pistachios and cashews in moderation as they are higher in net carbs. Peanut butter and other nut butters are fine as long as they do not contain added ingredients.

Soy products

Soy products such as tofu, edamame, tempeh, and miso are high in protein and fat but low in carbohydrates. They are a great addition to a low-carb vegan diet.

Fruits and vegetables

Many fruits and vegetables are low in carbohydrates. Here are some examples:

• Tomatoes
• Onions
• Cauliflower
• Eggplant
• Bell peppers
• Broccoli
• Brussels sprouts
• Berries such as strawberries, blueberries, raspberries, and blackberries
• Avocados
• Olives

Legumes

Some legumes, such as green beans and chickpeas, are also low in carbohydrates.

Healthy fats

Healthy fats such as extra virgin olive oil, avocado oil, and coconut oil are perfect for a low-carb vegan diet.

Chia seeds

Most of the carbohydrates in chia seeds are fiber, so they are a great source of protein and fat.

Dark chocolate

Dark chocolate with a high cocoa content (70-85%) is low in carbohydrates but high in fat.

Eat high-quality protein foods

Protein is essential for our bodies, and on a vegan diet, it's even more important because protein quality matters as much as quantity. Animal proteins are considered "complete," meaning they provide all the essential amino acids our bodies need. Plant proteins, on the other hand, are often "incomplete" as they lack sufficient amounts of one or more essential amino acids.

However, this doesn't mean vegans can't get enough high-quality protein. Here are some tips and food choices to ensure you're eating high-quality protein on a vegan diet:

Understand Complete and Incomplete Proteins

Firstly, it's important to understand the difference between complete and incomplete proteins. Complete proteins contain all nine essential amino acids, which are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

Animal proteins, such as meat, dairy, and eggs, are considered complete proteins. However, some plant proteins are also complete, including:

• Soy and soy products like tofu, tempeh, edamame, and soy milk
• Quinoa
• Amaranth
• Buckwheat
• Hemp seeds
• Chia seeds
• Nutritional yeast

Combine Plant Proteins

If you're eating a vegan diet, it's important to combine different types of plant proteins to ensure you're getting all the essential amino acids. For example, legumes like beans or peas, which are high in the amino acid lysine, can be paired with grains that are high in methionine but low in lysine. Here are some specific combinations to ensure complete protein intake:

• Rice and beans
• Pita and hummus
• Peanut butter sandwich (or other nut/seed butters with whole grain bread)

Prioritize High-Protein Plant Foods

When following a vegan diet, it's important to prioritize high-protein plant foods to ensure you're meeting your protein needs. Here are some excellent sources of plant-based protein:

• Legumes: beans, peas, lentils
• Soy products: tofu, tempeh, edamame, soy milk
• Nuts and seeds: hemp seeds, flax seeds, pumpkin seeds, almonds, peanuts, walnuts, etc.
• Nut butters: peanut butter, almond butter, sunflower seed butter, tahini, etc.
• Meat alternatives: seitan, vegan burgers (e.g., Beyond Meat, Impossible Burger), tofu scramble
• Grains: quinoa, spelt, teff, amaranth, Ezekiel bread
• Vegetables: broccoli, spinach, asparagus, artichokes, sweet potatoes, Brussels sprouts
• Fruits: guava, blackberries, bananas, blueberries, strawberries

Consider Supplements

While it's best to get your nutrients from whole foods, vegans may consider taking supplements to ensure they're meeting their protein and amino acid needs. Here are some supplements to consider:

• Vitamin B12: This vitamin is found mainly in animal products, so vegans are at risk of deficiency. Supplementing with vitamin B12 can help prevent anemia, nerve damage, and other serious health issues.
• Nutritional yeast: This is a complete protein and also provides vitamin B12, making it an excellent supplement for vegans.
• Spirulina: This blue-green algae is a complete protein and also provides antioxidants and B vitamins.

In conclusion, eating a vegan diet doesn't mean sacrificing protein quality. By understanding complete and incomplete proteins, combining plant proteins, prioritizing high-protein plant foods, and considering supplements, vegans can ensure they're consuming high-quality protein and meeting their nutritional needs.

Get your healthy fats

Healthy fats are an essential part of a balanced diet. They provide energy, help absorb fat-soluble vitamins, and keep your brain healthy.

• Nuts and seeds are excellent sources of healthy fats and very convenient to eat. Walnuts, for example, are a great source of omega-3 and omega-6 fatty acids. A single ounce of pecans has 1 net carb, macadamia nuts have 2 net carbs, and Brazil nuts have 1 net carb. Other nuts with healthy fats include almonds, hazelnuts, pistachios, and cashews. Just be mindful of how many you eat, as they are calorie-dense.
• Nut butters are also a great option, as long as they are just ground nuts without any added ingredients. Peanut butter, for instance, is high in unsaturated fats and contains all the essential amino acids.
• Seeds such as hemp seeds, flax seeds, pumpkin seeds, sunflower seeds, and sesame seeds are not only high in healthy fats but also in protein and fibre.
• Avocados are another great source of monounsaturated fats and are packed with vitamins and minerals.
• Oils such as olive oil, avocado oil, macadamia nut oil, and coconut oil are healthy plant-based fats that can be used for cooking or as salad dressings.
• Cacao nibs, which are crushed pieces of cocoa beans, are almost 50% unsaturated fat and have more antioxidants than blueberries.
• Soy products like tofu, edamame, and tempeh are versatile sources of plant-based fats, including omega-3 fatty acids.
• Tahini, a paste made from sesame seeds, is high in unsaturated fats and calcium, which is especially important in vegan diets.
• Whole grains like quinoa, oats, and buckwheat are healthy alternatives to rice and are good sources of unsaturated fats and plant-based protein and fibre.

Receive all necessary nutrients with nutrient-dense foods

A vegan diet can be highly nutritious, but it can also be low in certain nutrients. Here are some nutrient-dense foods to include in a vegan diet to ensure you're getting all the necessary nutrients:

Legumes

Beans, lentils, peas, and chickpeas are excellent sources of plant-based protein, containing 10-20 grams per cooked cup. They also provide fibre, slowly-digested carbs, iron, folate, calcium, potassium, zinc, and antioxidants. Soaking, fermenting, or cooking legumes can reduce the amounts of antinutrients and increase nutrient absorption. Legumes are versatile and can be added to various dishes like soups, salads, and dips.

Nuts, Nut Butters, and Seeds

Nuts and seeds are nutrient-dense foods that can be easily incorporated into a vegan diet. They are good sources of protein, iron, fibre, magnesium, zinc, selenium, vitamin E, and antioxidants. For example, a 1-ounce serving of walnuts provides 185 calories and over 4 grams of protein. Nut butters are also a convenient option, but choose natural varieties without added sugar or oils.

Hemp, Flax, and Chia Seeds

These seeds stand out for their high protein content and other essential nutrients. Hemp seeds contain 9 grams of easily digestible protein per ounce, as well as fats that may help with premenstrual syndrome and menopause symptoms. Chia seeds and flaxseeds are rich in alpha-linolenic acid (ALA), an essential omega-3 fatty acid that plays an important role in nervous system development and maintenance.

Tofu and Other Minimally Processed Meat Substitutes

Tofu and tempeh are excellent plant-based sources of protein, containing 9-20 grams per 3.5-ounce portion. They are also good sources of iron and calcium. Tofu is a versatile meat alternative that can be used in various dishes, while tempeh is a popular fish replacement due to its distinctive flavour. Seitan is another meat alternative that provides protein, iron, calcium, and phosphorus but should be avoided by those with celiac disease or gluten sensitivity.

Calcium-Fortified Plant Milks and Yogurts

Vegans tend to consume less calcium than vegetarians or meat-eaters, so including calcium-fortified plant-based milk and yogurt is essential. Soy and hemp milk are good options for those looking to increase their protein intake as well. These products are usually fortified with vitamin D, aiding in calcium absorption, and some brands also add vitamin B12.

Seaweed

Seaweed is a rare plant-based source of DHA, an essential fatty acid with numerous health benefits. It is also a good source of protein, magnesium, riboflavin, manganese, potassium, and antioxidants. However, some types of seaweed, like kelp, are high in iodine, so it's best to consume them in moderation.

Nutritional Yeast

Nutritional yeast is a deactivated strain of yeast that provides protein, fibre, and is commonly fortified with B vitamins, including vitamin B12. It can be easily incorporated into various dishes and is a practical way for vegans to meet their daily vitamin B12 needs.

Whole Grains, Cereals, and Pseudocereals

Whole grains, cereals, and pseudocereals like spelt, teff, amaranth, and quinoa are good sources of complex carbs, fibre, iron, and B vitamins. They also provide magnesium, phosphorus, zinc, and selenium. These foods are nutritious and can be used as high-protein substitutes for more common grains like wheat and rice.

Choline-Rich Foods

Choline is an essential nutrient for liver, brain, and nervous system health. While our bodies can produce it, we also need to obtain it from our diet. Tofu, cauliflower, and quinoa are plant-based sources of choline, and including them in your diet can help ensure adequate intake.

Fruits and Vegetables

Fruits and vegetables are essential components of a nutritious vegan diet. They provide various vitamins and minerals, and some can be used as alternatives to animal-based foods. For example, mashed banana can replace eggs in baking, and jackfruit can be used in place of meat in savoury dishes. Leafy greens like spinach, kale, and bok choy are excellent sources of iron and calcium.

Include fibre in your diet

Fibre is a type of carbohydrate that the body cannot digest. It helps regulate the body's use of sugars, keeping hunger and blood sugar in check. The National Academy of Medicine defines fibre as:

• Dietary fibres (nondigestible carbohydrates and lignans) that occur naturally in plants.
• Functional fibres that are extracted from plants or synthetically made and are nondigestible with a beneficial health effect in humans.

There are two types of fibre, both beneficial to health: soluble and insoluble. Soluble fibre dissolves in water and can help lower glucose levels, as well as reduce blood cholesterol. Insoluble fibre does not dissolve in water but can help food move through your digestive system, promoting regularity and helping to prevent constipation.

The Dietary Guidelines for Americans, 2020–2025, recommends that adults eat 22 to 34 grams of fibre each day. Here are some tips to help you include more fibre in your diet:

• Have a fibre-friendly breakfast. Try avocado toast topped with chickpeas, or oatmeal with nuts and berries.
• Choose whole grains. Try brown rice, quinoa, or whole wheat pasta. Look for bread that lists whole grain flour as the first ingredient.
• Focus on non-starchy vegetables. Start dinners with a salad. Or, add spinach, broccoli, or frozen vegetables to your meals for a fibre boost.
• Add beans or other legumes. Try adding lentils and peas or different kinds of beans (pinto, kidney, lima, navy, garbanzo) to salads, soups, stews, or casseroles. You can also puree legumes to make dips and spreads.
• Eat plenty of fruits, vegetables, nuts, and seeds. Add fruits and vegetables such as apples, pears, bananas, or baby carrots to your meals and snacks. Try almonds, sunflower seeds, or pistachios for a quick fibre-friendly snack.

Remember to take it slow when adding more fibre to your diet. A sudden increase in fibre can lead to digestive discomfort like bloating, gas, constipation, diarrhoea, or cramps. Drink plenty of water to help food move through your system.

Frequently asked questions