How to Eat Low Carb Foods As A Vegetarian
As much as we love carbs — pasta, bread, cereals, all those good things — carbs don’t always like us. Experts say that a low-carb diet can be a great way to maintain a healthy lifestyle, but for those who prefer leaner foods and restrictions, what about trying to follow a low-carb diet? It is an extra challenge, but it happens in a certain direction. Here's how to put one together for use with your vegetarian diet.
What is Low Carb Diet?
Low carb diets are a popular tool used for weight loss and management. Low carb diets are often followed to help you lose weight. How? However, when you eliminate carbohydrates from your daily diet, it helps lower your insulin and blood sugar levels — and that helps you to keep your body fat away.
Benefits of Low Carb Diet
The good news is that low-carb diets do not include calorie counting, a way that often makes people feel deprived, ”said Shalek. "With a low-carb diet, you can still supplement your protein with healthy fats, which can be very satisfying," explains Shalek, adding that you can still have high-fiber carbohydrates with low glycemic index - such as oatmeal, beans, and whole-grain bread. -as they have a small important effect on our glucose levels.
Zies says, "Low carb diets can be helpful in helping to control blood sugar levels. When blood sugar levels are stable, your energy improves, you sleep better and you feel better.2 It is the basis for supporting your body with so many levels, including healthy skin, hormones. 3.4 and body function. A few desires and weight benefits come from controlling your blood sugar. "
Safety Considerations
To be clear, our body needs carbs to carry out its processes, but when we eat too much carbs, the body begins to store them as fat. Carbohydrates, such as proteins, and fats, are macronutrients, which the body uses for energy.
If you follow a low-carb diet, Shalek says you should always monitor your protein levels because you will not get certain nutrients in the meat. But other than that, you're ready to go. Shalek strongly recommends against completely eliminating carbs from your diet. "Carbohydrates play an important role in our body, and if we cut them out completely, we are more likely to consume them later," explains Shalek. So I urge you to be careful: Choosing whole grains instead of refined carbohydrates, looking at fraction sizes, and trying to distribute the carbohydrate feed evenly and continuously throughout the day to promote better blood glucose control.
Zies adds, "Remember that any vegetable (fruit, vegetable, legume, cereal, nut, seed, etc.) is somewhat carbohydrate (a few exceptions such as coconut and avocado). "People can experience symptoms such as hair loss, broken nails, brain fog, fatigue, weakness, hormonal imbalances, and so on." 5
Low Carb Dairy Products
Greek Oil Yogurt
In addition to being rich in protein and calcium, Greek non-fat yogurt also contains probiotics to aid digestive health. "There are many uses — you can add fresh fruit or low-fat granola or use it instead of low fat instead of mayonnaise or sour cream in certain dishes," explains Shalek.
Carbohydrates: 9 grams per cup
Low Fat Cheese
Packs of Laughter Cow cheese are low in fat and calories but still satisfying (and did we mention that they provide less calcium?) “They come in a variety of flavors that you can spread on fruit, vegetables, or rice cakes,” he says. Shalek. In addition, they come in beautiful little portable wedges.
Carbohydrates: About one gram per gram of cheese
Cottage Cheese
"You can add fruit and nuts or combine it with a smoothie to get extra protein for breakfast or snacks," Shalek said. If you did not know, cottage cheese is an excellent source of protein, calcium, and vitamin B12 (just choose a low-fat version if possible).
Carbohydrates: 6 grams per 1/2 cup
Other Low Carb Vegetable Diet
Almonds
This nut is a good choice because it is high in protein, fiber, and healthy heart fat. In addition, Shalek says almonds are a good candy when traveling (just try choosing the unsalted). However, "it is important to remember the feed size as it is high in fat", he notes.
Carbohydrates: 7 grams per 1/4 cup
Chia seeds
Chia seeds can be used as a high-protein and high-fiber topping in your salads, smoothies, yogurt, and cottage cheese. "In addition, they are rich in omega-3 fatty acids, which help to reduce inflammation and reduce the risk of heart disease," explains 6 Shalek. Note: They contain about five grams of fiber per teaspoon, so technically your net carbs are low in each feed.
Carbohydrates: 5 grams per tablespoon
Peas
Chickpeas (aka, what hummus is made of) are very high in carbs but also high in fiber. "These are good sources of protein for vegetarians," Shalek said. "Considering the size of the portion, chickpeas can go well with any complete or pure meal."
Carbohydrates: About 27 grams per 1/2 cup
Green Vegetables
“Vegetables that are not starchy like kale and spinach are what I like to call‘ good food for your color ’,” says Shalek. "This means you can supplement them without eating too many calories, and they have a high fiber so you don't end up full in between meals." In addition, these vegetables contain important vitamins such as C, A, and K, as well as iron.
Carbohydrates: Less than one gram in 1/2 cup
Eggplant
This delicious vegetable plant contains a variety of vitamins and minerals such as folate, potassium, and vitamins C and K (as well as, fiber). Use it instead of meat in your main lesson as it is very full.
Carbohydrates: 5 grams per 1/2 cup
Eggs
Eggs are good for a low-carb diet because they are high in protein and contain healthy fats (and they keep you full longer because of their high protein content).