Vegan Dieting: Keeping Carbs Down, Energy Up

A vegan diet is generally considered healthier than an omnivorous diet as it contains less saturated fat and cholesterol. Vegans tend to eat more fresh produce and whole foods, leading to lower blood pressure and blood glucose levels, and a reduced risk of cardiovascular diseases. However, a vegan diet does not always lead to weight loss.

A low-carb vegan diet is possible and can be beneficial for weight loss, as well as helping to manage conditions such as polycystic ovary syndrome (PCOS). To keep carbs down, it is recommended to eat more low-carb foods such as non-starchy vegetables, nuts, seeds, and soy products, and fewer high-carb foods such as grains, legumes, and starchy vegetables. It is also important to get enough protein, healthy fats, and fibre, and to supplement with vitamin B12.

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

A plant-based diet is usually rich in carbs because it includes a lot of legumes, grains, and starchy vegetables. However, it is possible to cut down on carbs by eating more low-carb foods and fewer high-carb foods.

Starchy vegetables like potatoes, corn, sweet or white potatoes, pumpkin, and butternut squash are high in carbs. Instead, opt for non-starchy vegetables like broccoli, tomatoes, leafy greens, garlic, and bell peppers.

Legumes and grains are also plentiful in a vegan diet. Instead of rice, try cauliflower rice or a salad (zoodles instead of noodles or pasta). Incorporate more nuts and seeds instead of legumes. Bread and buns can be replaced with whole-grain bread or pastry, or skipped altogether.

Fruits like avocados, tomatoes, and berries are low-carb and can replace high-carb fruits.

Nuts and seeds are among the easiest and most convenient low-carb foods. They are great sources of Omega-3 fatty acids, vitamins, and minerals, and are extremely low in carbs. Examples include pecans, macadamia nuts, Brazil nuts, walnuts, hazelnuts, peanuts, and almonds.

Soy products such as tofu, edamame, tempeh, and miso are also low in carbs and are a cornerstone of any vegan diet.

Mushrooms are another plant-based superfood that's low in carbs and one of the few plant-based sources of Vitamin D. The best types include shitake, white, cremini, portobello, and oyster mushrooms.

Other low-carb foods include nutritional yeast, cacao, jackfruit, and cruciferous vegetables like arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, and radishes.

Eat high-quality protein foods

Eating high-quality protein foods is essential for a low-carb vegan diet. Here are some tips and food options to help you meet your protein needs:

• Prioritize complete proteins: Complete proteins provide all the essential amino acids your body needs. Examples of plant-based complete proteins include quinoa, amaranth, buckwheat, soy products (tofu, tempeh, edamame), and mycoprotein.
• Combine plant proteins: Since some plant proteins are incomplete, combining different plant sources can help you obtain all the essential amino acids. For example, pairing legumes (high in lysine) with grains (high in methionine) creates a complete protein profile.
• Aim for higher protein intake: Plant-based proteins are generally less digestible than animal proteins, so you may need more protein on a vegan diet. Aim for 1.2-1.7g of protein per kg of body weight, or even slightly more if you're very active.
• Choose nutrient-dense foods: Include a variety of nuts, seeds, and legumes in your diet. These foods are rich in protein and other essential nutrients like zinc, iron, calcium, and healthy fats. Examples include hemp seeds, peanuts, almonds, tahini, and nut butters.
• Fortify your diet: Some nutrients, like vitamin B12, are primarily found in animal products. To ensure you're meeting your nutritional needs, consider taking supplements or consuming fortified foods, such as nutritional yeast or fortified plant-based milk.
• Plan your meals: Proper meal planning is crucial for ensuring you get enough protein and maintaining a balanced vegan diet. Include a protein source in every meal, such as beans, soy products, nuts, or seeds.

Get your healthy fats

Healthy fats are an important part of a low-carb vegan diet, as they supply most of the calories and energy. They also help to reduce cholesterol levels and the risk of heart disease.

Healthy fats are those that occur naturally in food and are not processed. They include:

• Nuts and seeds
• Nut butters
• Cocoa butter
• Coconut milk
• Avocados
• Tahini
• Natural oils, such as coconut oil, macadamia oil or avocado oil

The Academy of Nutrition and Dietetics recommends that adults should get 20-35% of their total energy (or calorie) intake per day through unsaturated fats. Saturated fats should be no more than 10% of your diet, while trans fats should be limited to 1%.

For a 2,000-calorie diet, this means consuming between 44 and 78 grams of fat per day.

How to include healthy fats in your diet

• Avocado on toast
• Nuts and seeds as a snack or garnish
• Nut butters in smoothies, on toast, or in pancake batter
• Seeds in salads, oats or smoothies
• Avocado in smoothies or salads
• Healthy oils in cooking or drizzled over salads
• Cacao nibs in overnight oats or sprinkled on yogurt
• Tahini as a spread, dip, cooking sauce, or dressing
• Olives as a snack or in cooking

Receive all necessary nutrients with nutrient-dense foods

Nutrient-dense foods are essential for a healthy body and mind, and a low-carb vegan diet is absolutely possible with the right food choices.

A well-planned vegan diet will include a variety of nutrient-dense foods, such as fruits, vegetables, nuts, seeds, legumes, and soy products. Here are some specific examples of nutrient-dense foods to include in a low-carb vegan diet:

• Avocados: A great source of healthy fats, fibre, vitamins, and minerals.
• Quinoa: A complete protein source, containing all nine essential amino acids. It's also high in fibre, antioxidants, and essential vitamins and minerals.
• Leafy greens: Such as kale, spinach, and Swiss chard are good sources of calcium and other nutrients.
• Nutritional yeast: Provides protein, minerals like iron, and is often fortified with B vitamins, including vitamin B12.
• Nuts and seeds: An excellent source of plant-based protein, fibre, antioxidants, fatty acids, and other beneficial nutrients.
• Hemp, flax, and chia seeds: These seeds contain larger amounts of protein than most other seeds and are high in omega-3 fatty acids.
• Tofu and tempeh: Minimally processed meat substitutes that are high in protein, iron, and calcium.
• Calcium-fortified plant milks and yogurts: To ensure adequate calcium intake, vegans should choose fortified plant-based options, preferably made from soy or hemp for higher protein content.
• Seaweed: A rare plant-based source of DHA, an essential fatty acid, as well as protein and antioxidants.
• Beans: An accessible and affordable source of plant-based protein, fibre, and other nutrients.
• Oats: A versatile and affordable grain, providing nutrients such as manganese, phosphorus, iron, and vitamins B1 and B5.
• Brown rice and barley: Whole grains like brown rice and barley can help lower cholesterol and are good sources of B vitamins and other minerals.
• Whole grain pasta: Provides carbohydrates, B vitamins, and minerals such as copper and selenium.
• Rice noodles: A low-fat source of carbohydrates with trace amounts of manganese and selenium.
• Lentils: High in protein, B vitamins, iron, and fibre, supporting the growth of healthy gut bacteria.
• Peanut butter: Contains all three macronutrients (carbohydrates, protein, and fat) and is a good source of vitamins E, B3, and B6.
• Pumpkin seeds: Contain protein, healthy fats, and are a good source of manganese, magnesium, iron, and antioxidants.
• Sunflower seeds: High in vitamin E and selenium, and may help lower blood pressure, cholesterol, and blood sugar.
• Bananas: High in fibre, vitamins B6 and C, and may help improve blood pressure and heart health.
• Apples: A good source of vitamin C, fibre, and polyphenols, which have antioxidant effects.
• Oranges: Provide fibre, vitamin C, thiamine, folate, and antioxidants.
• Sweet potatoes: A "superfood" rich in vitamins A and E, manganese, potassium, and antioxidants.
• Broccoli: Affordable and nutrient-rich, containing high levels of vitamin C and fibre, and may help protect against certain forms of cancer.
• Zucchini: A good source of vitamin A, vitamin C, manganese, and potassium.
• Green beans: Low in fat, high in fibre, and suitable for low-FODMAP diets, containing vitamins A and C.
• Cauliflower: A good source of vitamin C, vitamin K, vitamin B6, and various antioxidants.
• Edamame: A complete protein source, providing all essential amino acids, and may help decrease the risk of heart disease.

Add low-carb, high-fibre vegetables to every meal

A vegan diet is usually rich in carbs because it includes a lot of legumes, grains, and starchy vegetables. However, it is possible to cut down on carbs by adding low-carb, high-fibre vegetables to every meal.

Leafy greens, peppers, zucchini, asparagus, tomatoes, and green beans are all excellent choices for low-carb vegetables. They are not only nutritious but also help you feel fuller for longer.

Instead of starchy vegetables like potatoes, opt for cauliflower, broccoli, and Brussels sprouts. These vegetables are not only low in carbs but also packed with fibre, vitamins, and minerals.

When it comes to fruits, choose avocados and berries over bananas. Avocados are a great source of healthy fats and fibre, while berries provide antioxidants and flavonoids.

By including a variety of low-carb, high-fibre vegetables in your meals, you can not only reduce your carb intake but also increase your fibre and nutrient intake, making it easier to stick to a vegan diet and reach your health goals.

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