Vegan Diet: Cutting Carbs, Maximizing Health

Vegan diets are often associated with health benefits and reduced harm to the environment. However, they can also be high in carbohydrates, which may be an issue for those looking to lose weight or cut down on carbs. While it may be challenging to cut carbs on a vegan diet, it is possible to do so healthily and effectively. This involves replacing high-carb foods with low-carb alternatives and ensuring adequate protein and nutrient intake.

Eat more fruit and vegetables

Fruits and vegetables are essential components of a healthy diet, offering a wide range of vitamins and minerals that support overall health and well-being. When it comes to cutting carbs on a vegan diet, increasing your fruit and vegetable intake can be a delicious and nutritious strategy. Here are some detailed tips to help you incorporate more of these foods into your vegan lifestyle:

The Benefits of Fruits and Vegetables

Fruits and vegetables are nutritional powerhouses, packed with essential vitamins, minerals, and fibre. They provide a rich source of antioxidants, which help protect your body from damage caused by free radicals. Additionally, these foods are associated with a reduced risk of chronic diseases, including heart disease and certain types of cancer. By eating more fruits and vegetables, you're not just supporting your physical health; you're also promoting overall wellness.

Choosing the Right Fruits and Vegetables

When it comes to cutting carbs, not all fruits and vegetables are created equal. Opt for low-carb options such as berries, avocados, olives, and nuts. These provide essential nutrients without adding excessive carbohydrates. Additionally, non-starchy vegetables like broccoli, tomatoes, leafy greens, garlic, and bell peppers are excellent choices. They are packed with nutrients and fibre while being low in carbs.

Creative Ways to Include More Fruits and Vegetables

Now, let's explore some practical ways to incorporate more fruits and vegetables into your vegan diet:

• Breakfast Options: Kick-start your day with a nutritious breakfast. Add sliced bananas, raisins, or dried cranberries to your whole-grain cereal. Alternatively, mix berries, cherries, or pineapple into plain yoghurt or cottage cheese. If you're an oatmeal fan, try adding sliced peaches, apples, or pears for a tasty twist.
• Snack Smart: Instead of reaching for processed snacks, opt for whole fruits like apples, bananas, or oranges. Pair them with a handful of nuts for a satisfying and nutritious snack. You can also prepare snack bags with dried fruits and nuts, but remember to watch your portions as they are high in calories.
• Meal Prep Magic: When preparing meals, think about how you can incorporate more fruits and vegetables. For example, add chopped vegetables like onions, bell peppers, and spinach to your scrambled eggs. Bulk up sandwiches with veggies like cucumber, tomato, avocado, and lettuce.
• Soup it Up: Soups are a fantastic way to include more vegetables in your diet. Make your own vegetable soup or opt for canned varieties, but be mindful of the sodium content.
• On-the-Go Options: Keep grab-and-go fruits easily accessible when you're on the move. Cherries, grapes, and bananas are excellent choices. You can also wash and cut raw veggies like bell peppers, celery, and carrots ahead of time for convenient snacking.
• Frozen Delights: Don't shy away from frozen fruits and vegetables. Frozen grapes, peas, or sliced bananas can be tasty treats. Additionally, frozen vegetables are a convenient option to steam or microwave as a side dish.
• Creative Cooking: Get creative in the kitchen by adding extra vegetables to your recipes. Bake or roast vegetables like sweet potatoes or asparagus. Enhance your soups, stews, or sauces with chopped vegetables like celery, carrots, or spinach.

Portion Control

While increasing your fruit and vegetable intake is beneficial, it's important to be mindful of portions, especially when it comes to fruits. The American Heart Association recommends filling half your plate with fruits and vegetables, which equates to about 4.5 cups of each per day. Additionally, be cautious of added sugars and sodium in canned or frozen fruits and vegetables, always opting for the products with the lowest amounts.

Choose high-fibre carbs

Fibre is an essential part of a healthy diet, and it's especially important when you're cutting carbs. Fibre improves your digestion and makes you feel fuller for longer, so it's a great way to avoid snacking and overeating.

When choosing high-fibre carbs, opt for whole foods and unprocessed options. This means choosing whole grains, such as whole wheat bread, brown rice, and quinoa, over refined grains like white bread and white rice. Whole grains are a good source of complex carbohydrates, which take longer to digest and provide a more sustained release of energy. They also tend to be higher in fibre and other important nutrients.

In addition to whole grains, there are plenty of other high-fibre carb options to choose from:

• Legumes: Beans, lentils, chickpeas, and peas are excellent sources of fibre. They are also high in protein and other essential nutrients.
• Fruits and Vegetables: Fresh fruits and vegetables are packed with fibre, as well as vitamins and minerals. Go for non-starchy options like broccoli, tomatoes, leafy greens, garlic, and bell peppers.
• Nuts and Seeds: Nuts and seeds are not only low in carbs but also high in fibre. They are also a good source of healthy fats and protein. Some of the best options include almonds, walnuts, pumpkin seeds, and sunflower seeds.
• Avocados: Avocados are a unique fruit that is high in healthy fats and fibre. They are a great addition to salads, toast, or smoothies.
• Soy Products: Tofu, tempeh, and edamame beans are excellent sources of plant-based protein and are also low in carbs. They can be used as a meat alternative in stir-fries, salads, and bowls.

When planning your meals, try to include a variety of these high-fibre carb options. This will ensure that you're getting a good balance of nutrients and staying within your desired carb intake. Remember to also include healthy fats and protein sources in your diet to ensure you're getting all the necessary nutrients.

Prioritise protein

Protein is essential to a healthy diet, and when following a vegan diet, it's even more important as the quality of protein matters as much as the quantity.

Your body breaks down the protein from your food into amino acids, which are the "building blocks" of protein. There are 20 amino acids found in protein, 9 of which are essential, meaning they must be obtained from your diet as your body can't produce them.

Protein from animal sources is considered "complete", providing all the essential amino acids in the amounts your body needs. However, plant proteins (except for soy and nutritional yeast) are "incomplete" as they lack sufficient amounts of one or more essential amino acids.

To get all the essential amino acids on a vegan diet, you need to combine different types of plants. For example, vegan diets often pair legumes like beans or peas, which are high in the amino acid lysine but low in methionine, with grains that are high in methionine but low in lysine.

However, when reducing carbs, you need to limit these carb-heavy combinations. Therefore, it's crucial to prioritise protein and be mindful of the quality and quantity you're consuming.

• Aim for a higher protein intake, especially if you're relying solely on plant sources. Plant-based proteins are less easily digested and absorbed by the body compared to animal proteins. You may need approximately 30% more protein if you're avoiding soy.
• Use a chart or calculator to determine your minimum daily protein target based on your height. As a general guideline, aim for 1.2 to 2.0 grams of protein per kilo of reference body weight.
• Spread your protein intake throughout the day instead of consuming most of it in one sitting. Your body uses protein most efficiently when you eat a minimum of 20 grams at a time, and you probably don't need more than 35 grams at once.
• Aim for about 25-35 grams of protein at each meal to meet your needs with plant-based sources.
• Combine different types of plants to ensure you're getting all the essential amino acids. For example, pair legumes with grains, or include a variety of nuts, seeds, and soy products like tempeh and tofu.

Get healthy fats

Healthy fats are an important part of a low-carb vegan diet as they supply most of the calories and energy. These fats usually come from nuts and seeds, nut butters, cocoa butter, coconut milk, avocados, tahini, and different types of natural oils, such as coconut oil, macadamia oil, or avocado oil.

When choosing fats, it is best to opt for those that occur naturally in food and are not processed. Therefore, vegetable oil or olive oil should not be used often for cooking because they are saturated fats.

• Nuts and seeds: Almonds, walnuts, macadamia nuts, peanuts, and pumpkin seeds are all great options. They are low in carbs but high in protein and fat. You can also consume them in the form of nut butter, which is a quick and convenient option.
• Avocados: Avocados are a great source of healthy monounsaturated fats and are also high in fiber and various micronutrients, including vitamin C, folate, and potassium.
• Olives: Olives are another healthy and low-carb option that is high in fat.
• Fatty fruits: Apart from avocados, fatty fruits like olives are incredibly healthy. They are low in carbs but high in good fats.
• Natural oils: Olive oil, avocado oil, macadamia nut oil, and coconut oil are some examples of natural oils that can be used for cooking or added to salads and dips.
• Cocoa butter: Found in chocolate, cocoa butter is a great source of healthy fats.
• Tahini: Tahini is a paste made from sesame seeds and is commonly used in Mediterranean and Middle Eastern cuisines. It is high in protein, fiber, healthy fats, and calories, making it a great addition to wraps, sandwiches, and salads.
• Coconut products: Coconut oil and coconut milk are both healthy and delicious options to include in your diet. Coconut oil is a versatile product that can be used for cooking, baking, and even skincare!

By including these healthy fat options in your diet, you will be able to meet your calorie needs and feel satisfied and energised throughout the day.

Take vitamin B12 supplements

Vitamin B12 is essential for a person's health, and as it is mainly found in meat, eggs, and dairy products, vegans must take particular care to consume enough of it. Vegans who are not taking any supplements have a higher risk of vitamin B12 deficiency, which can cause severe health problems, including anemia, certain neurological disorders, reduced growth and healing, nerve damage, infertility, bone and heart disease, and even depression.

To avoid vitamin B12 deficiency, vegans should either eat fortified foods two or three times a day to get at least three micrograms (mcg) of B12 or take a B12 supplement. The latter option is more convenient and economical for many people.

If you are relying on fortified foods to get your vitamin B12, check the labels carefully to ensure you are getting enough. For example, if a fortified plant milk contains one microgram of B12 per serving, you would need to consume three servings a day to get an adequate amount.

If you are taking a B12 supplement, the recommended dosage is at least 10 micrograms per day or 2000 micrograms per week. B12 is best absorbed in small amounts, so the less frequently you take it, the higher the dosage should be. For example, if you are taking a daily supplement, look for one that provides 25-100 mcg of cyanocobalamin. If you are taking a weekly supplement, look for one that provides 2000 mcg.

It is important to note that vitamin B12 deficiency can be a serious health problem, so if you are experiencing any symptoms of deficiency, such as weakness, fatigue, tingling in the hands and feet, digestive problems, a sore tongue or mouth ulcers, dizziness, or a decline in memory, judgment, and understanding, consult a doctor.

Frequently asked questions