How to Eat Low-Carb as a Vegetarian or Vegan: Food List (2024)

Benefits of Low-Carb Diet
- What are the benefits of low-carb diet?
Low-Carb for Vegetarians
- Can vegetarians have a low-carb diet?
Food List
- 2 low-carb dairy products and 3 low-carb foods for vegans
- 6 vegan sources of fat and 5 low-carb and healthy foods
Comments
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Sticking to a low-carb diet is entirely possible if you’re vegetarian or vegan.

Most delicious foods have high amounts of carbs. If you have a low-carb diet, then you can simply have more proteins. According to doctors, a low-carb diet is a healthy diet and can help you with many long-term health benefits. If you are a vegan or vegetarian, then it could be tough to find low-carb food options.

Vegetarians abstain from eating meat, seafood, and poultry, so they often heavily rely on foods high in carbs.

What are the benefits of low-carb diet?

Low-carbohydrate diets increase high-density lipoprotein cholesterol or good cholesterol and lower blood pressure, triglycerides, and low-density lipoprotein or bad cholesterol in the body.

In recent times, low-carb diets have gained popularity because they have health benefits and can help lose weight. There are precise plans for people who opt for low-carb diets based on their goals.

The options for vegetarians or vegans are fewer, and it is a challenge to follow low-carb diet plans.
Before making any changes to your diet, especially to your carbs, it is always recommended to consult your dietitian and work toward your goals.
Low-carb diets generally include 50 to 100 grams of carbs; anything less than that should be done under a doctor’s or dietitian's supervision.

Following a low-carb diet is often misleading because many lean toward having more protein and avoid carbs altogether. You should include healthy carbs that provide nutrients to the body instead of starchy carbs or too much protein.

Can vegetarians have a low-carb diet?

There are several types of vegetarians. Some eat dairy and eggs. Vegans do not eat any animals derived products and meats

Vegetarian or vegan diets can heavily rely on carbs from bread grains and starchy vegetables, but if worked out, even a low-carb vegan or vegetarian diet is entirely possible.

If you are vegetarian, then dairy products are the first low-carb options. Dairy products are high in protein and low in carbs and sugars. They provide essential nutrients to the body and help lose weight. These contain good fats as well.

Dairy products often have high amounts of B vitamins and calcium.

QUESTION According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

2 low-carb dairy products and 3 low-carb foods for vegans

Low-fat yogurt: Contains a good amount of protein, good fat, and probiotics, which are essential. Probiotics aid digestion and improve gut health. Add fresh fruit to it to make it more nutritious. Approximately, there are nine grams of carbs in a cup of yogurt.
Cheese: Low in carbs and rich in fats and protein. Several types of cheese can be added to a fruit blend, salads, and vegetables and used in many ways. A cup of cheese approximately contains four to five grams of carbs in it.

3 low-carb foods for vegans

Tofu: An excellent source of protein. A 100-grams serving of tofu contains approximately nine grams of protein. It is low in calories and high in calcium and iron.
Tempeh: Has good amounts of protein and probiotics. Tempeh (100 grams) contains approximately 21 grams of protein and 10.8 grams of fat, which makes it a balanced and healthy option for non-meat eaters.
Nuts and seeds: Excellent sources of protein and healthy fats. They are low in carbs and packed with vitamins and minerals.

6 vegan sources of fat and 5 low-carb and healthy foods

Avocado
soybean oil
Olive oil
Coconut oil
Vegan butter
Vegan yogurt

5 low-carb and healthy foods for vegans and vegetarians

Vegetables: Bell peppers, broccoli, and tomato.
Fruits: Berries, watermelon, and plums.
Nuts and seeds: Almonds, walnut, flaxseeds, chia seeds, etc.
Beans: Black and kidney beans and chickpeas.
Dark chocolate: 70 to 80 percent dark chocolate (they are high in fat, so have it in moderation).

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Medically Reviewed on 9/29/2022

References

Image Source: iStock image

Vegetarian and vegan eating Actions for this page. https://www.betterhealth.vic.gov.au/health/healthyliving/vegetarian-and-vegan-eating

Vegetarian and Vegan Diets Explained. https://www.webmd.com/food-recipes/guide/vegetarian-and-vegan-diet

FAQs

How to Eat Low-Carb as a Vegetarian or Vegan: Food List? ›

Yes. These diets are not mutually exclusive and, with proper planning, you can build a high-fat low-carb diet that keeps you in ketosis without eating meat, seafood, or poultry. The main idea is to include protein-packed veggies and pair them with high-quality fats.

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Is it possible to eat low-carb as a vegetarian? ›

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What vegan foods have no carbs? ›

Quite a few vegan foods are low in carbs, including:

Nonstarchy vegetables, such as bell peppers, broccoli, zucchini, and leafy greens.
High-fat fruits, such as avocados and olives.
Low-sugar fruits, such as blueberries, raspberries, blackberries, watermelon, and cantaloupe.
Nuts and seeds.
Soy foods like tofu.

More items...

Nov 3, 2023

What are 7 great vegetables to cut down on carbs? ›

List of the best low carb vegetables

Cucumbers. Cucumbers are a refreshing and nutritious addition to any salad — Greek or otherwise! ...
Iceberg lettuce. ...
Celery. ...
White mushrooms. ...
Spinach. ...
Swiss chard. ...
Broccoli. ...
Bell peppers.

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What are 5 healthy food vegetarian? ›

Vegetarian sources of iron

pulses, such as kidney beans, chickpeas and lentils.
dried fruit, such as apricots.
dark green vegetables, such as watercress, broccoli and spring greens.
wholemeal bread and flour.
fortified cereals (with added iron)
nuts.

What to cut out on a low carb diet? ›

On a low carb diet, foods to avoid would include bread, pasta, potatoes, and other starchy vegetables, grains such as rice and corn, oatmeal, beans and lentils, milk, sugar, sweets such as cookies, candy and ice cream, beer, soda, and higher carb fruits like bananas, grapes, and apples.

Keep Reading ›

Can you be plant-based and low-carb? ›

For practicing vegans — who may have wondered whether they can realistically maintain their lifestyle while eating low carb or keto — we're here to tell you that it is absolutely possible.

Can I be a vegetarian and do keto? ›

A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources, such as: Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers. Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil.

Keep Reading ›

Is a vegetarian diet carb heavy? ›

Often, vegetarian and certainly vegan diets are higher in carbohydrates than those that include more animal protein. However, studies have found that after adopting a vegetarian or vegan diet, glycemic control often improves, and in many cases, patients can decrease or discontinue their diabetes medication.

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Why do vegetarians need carbohydrates? ›

However, carbohydrate quality is very important in building a high quality vegan or vegetarian diet. High quality carbohydrates contain many essential nutrients, including vitamins, minerals, fiber, and antioxidants, which all contribute to your good overall health.