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Low carb vegan?

Discussion in 'Vegetarian Diet Forum' started by Sapien, Jul 7, 2019.

  1. Sapien

    Sapien Prediabetes · Well-Known Member

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    Are there any vegans here that eat low carb to maintain stable blood sugars? How do you get good quality protein without upping the carbs? (Beans, lentils, quinoa, whole grains, etc. all come with a fair amount of carbs.)
     
  2. Diakat

    Diakat Type 1 · Moderator
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  3. LooperCat

    LooperCat Type 1 · Well-Known Member

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    Check out the “Vegan Keto Made Simple” group on Facebook - there’s some great stuff on there. I eat mostly plant based, with the occasional bit of fish and eggs, due to allergies, rather than ethics; but I restrict carbs to 30g a day. On days when protein is low, I have a pea protein shake made with almond or coconut milk.
     
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  4. Marie 2

    Marie 2 LADA · Well-Known Member

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    I think MeldCP is probably a good source of ideas.

    Welcome, there are some wonderful vegan paleo diet recipes that fit a low carb profile, but also if you just plug in low carb vegan several sites will come up. I am not a low carber except by chance because I am a vegan and try to eat lots of veggies. I count my carbs for dosing, but in the long run I eat what I want as long as it's strictly vegan

    Generally it's really not that hard to actually do, just a change in how you eat. And a learning experience. And I suppose how low carb you want to go. But a big bowl of veggies (not potatos) and tofu is only is only about 20 grams of carbs. I love veggie bowls and have either a small or large one each day because it is so versatile.

    I like easy so I start with a small bag of a frozen veggie mix, different varieties all though broccoli, cauliflower and carrots seem to be my favorite, then I add either a package of flavored seitan, tofu or sometimes a plain or flavored tempeh. That will change the flavor, say BBQ tofu versus plain tofu. Then I will sometimes pick, not always, gravy, margarine, lemon, braggs aminos, etc to have a different flavor yet.

    edited, this will make a huge amount so I split it for either 2 meals or my hubby likes it too. And I can't think of a time where it's ever been above 20 grams of carbs for a big bowl.

    Tofu scrambles are extremely versatile, you can throw in whatever veggies and seasonings you want there too. Unless you add potatos these usually are low carb.

    If your budget can afford and you don't mind eating fake meats, there is a huge variety out there to make sandwiches or meals with. Lasagna can be made with either tofu or fake crumbles. it can also be made without the noodles! I have been really into cauliflower rice lately and at 6 carbs per whole bag you can use it as a rice substitute.

    I would suggest for some other ideas you also scan the vegetarian section under the title what I ate today.

    I hope this helps, just ask if you have any questions!
     
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    #4 Marie 2, Jul 7, 2019 at 11:01 PM
    Last edited: Jul 7, 2019
  5. Sapien

    Sapien Prediabetes · Well-Known Member

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    Thanks for the responses. I did a search for “vegan keto” and found some interesting posts. (I usually think “low carb” rather than keto)

    A comprehensive guide to vegan keto (covers most issues I had thought of and some I hadn’t)

    https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/

    Why a plant-based keto diet isn’t good for you (I am not so sure bulletproof coffee is good for you either)

    https://blog.bulletproof.com/vegan-keto-diet/

    Protein seems the biggest complication to eating low carb and especially keto vegan. If soy doesn’t agree with you, pea protein seems the best way to up protein.
     
  6. Marie 2

    Marie 2 LADA · Well-Known Member

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    There are quite a few cook books out there about a vegan low carb diet. It has become more popular as several fitness people here have picked up on it.

    Low carb vegan diet is possible articles with suggestions of what to eat and not to eat.

    https://www.onegreenplanet.org/vegan-food/weekly-meal-plan-the-low-carb-vegan-menu/
    https://www.livestrong.com/article/357886-low-carb-vegan-meal-plan/
    https://www.healthline.com/nutrition/low-carb-as-a-vegetarian#section5

    Tofu and seitan are not high carb and I suppose it depends how low carb you want to go on some of the other protein sources, but there is also protein powders. Fake meats are loaded with protein and are low carb.

    Most people only need 50-60 grams of protein in a day. There are some vegan weight lifters and body builders that will consume 100-150 grams of protein per day, but they are usually burning a lot of calories overall.
     
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    #6 Marie 2, Jul 8, 2019 at 2:54 AM
    Last edited: Jul 8, 2019
  7. kitedoc

    kitedoc Type 1 · Well-Known Member

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    I just wish to point out that having and consuming a source of vitamin B12 is vitally important for a vegan diet. As fresh sources of B 12 tend to be animal protein based, thus alternative sources are needed.
    Best Wishes.
     
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  8. WuTwo

    WuTwo Type 1 · Well-Known Member

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    Nutritional yeast (sold in the UK in many shops as Engevita) is a good source, and furthermore it tastes yummy no matter which savoury dish you put it in!

    See the Parmegan recipe in this forum. I promise it's easy - takes seconds - and is totally scrumptious.

    Most plant milks are fortified but if you are unsure about sources try this site

    https://www.vegansociety.com/resour...hat-every-vegan-should-know-about-vitamin-b12
     
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  9. LooperCat

    LooperCat Type 1 · Well-Known Member

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    I just take a low cost supermarket vitamin B supplement and my last blood test showed my levels at the high end of normal. Marmite is also good!
     
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  10. WuTwo

    WuTwo Type 1 · Well-Known Member

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    https://www.healthline.com/nutrition/seitan#allergies

    I am very fond of seitan and make my own to many different recipes. It is high protein, low carb, non soy. Ideal, in fact!
     
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  11. WuTwo

    WuTwo Type 1 · Well-Known Member

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    Mmmmmmm, Marmite (in my best Homer Simpson voice ....)

    Yes - great source if you like it. I know some don't?
     
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  12. EllieM

    EllieM Type 1 · Well-Known Member

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    That's awesome. My son, who's lived in Australia since the age of 7 is Vegan and a massive marmite fan. (He relies on my UK Dad's annual Xmas gift of a 500g jar and still runs out before the next Xmas). Is there enough B12 in marmite to obviate B12 pills????
     
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  13. WuTwo

    WuTwo Type 1 · Well-Known Member

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    I am not sure about childrens' requirements. I'm pretty sure that child supplements exist, but you'd need to check them out. ALso, requirements can vary from country to country (I suppose hot countries have different needs to more temperate). Maybe @kitedoc would know about childrens' requirements?

    Adults:

    1. Eat fortified foods two or three times a day to get at least three micrograms (mcg or µg) of B12 a day
    2. OR Take one B12 supplement daily providing at least 10 micrograms
    3. OR Take a weekly B12 supplement providing at least 2000 micrograms.
     
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  14. Dr Snoddy

    Dr Snoddy Type 2 · Well-Known Member

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    Vegemite is so.o.o.o much better!
     
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  15. WuTwo

    WuTwo Type 1 · Well-Known Member

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    I have tried that, but there's a subtle difference and it just got to me. I'm a Marmite woman - been eating the stuff since I was a tiny girl so I guess its about 60 years now. Dear Goodness, I'm old! Still - don't feel it inside so that's alright then :joyful:
     
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  16. WuTwo

    WuTwo Type 1 · Well-Known Member

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    Whether there's enough in one 500g pot for the lad for a year I don't know.

    There are other things with B12 in: (check the packaging to be sure they're fortified)
    • Vegan cereals
    • Plant based milks - rice, oat, soya, almond - it'll say on the box if it's fortified.
    • Some soy products - - ready made tofu, soy milk, things made with soy protein
    • Some nutritional yeast - see Engevita above
    • B12 supplements
    I don't take supplements and my last blood test came back with me in the upper range of normal.
     
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  17. dms1

    dms1 Type 2 · Well-Known Member

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    I make my own too - much nicer and a lot cheaper than the stuff you can buy. Good that it freezes well - I'm a fan of batch cooking.
     
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  18. WuTwo

    WuTwo Type 1 · Well-Known Member

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  19. jblundon

    jblundon Type 1 · Newbie

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    Just google vegan keto and you will find many ways to eat a low carb, high fat vegan diet.
     
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  20. Diz

    Diz Family member · Member

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    I don’t want to hijack the thread so apologies in advance, but does anyone know of any options if you can’t have soy or yeast?
    We’re veggie not quite vegan, we eat fish and eggs but try to keep it as low as possible, preferring veggie options. My biggest problem is that myself and my sons are not able to eat soy and my sons aren’t able to eat any yeasts, they’re on an anti-fungal diet for medical reasons and yeasts or fermented foods are on the not allowed list (their diet is also strictly gluten and dairy free).

    Our specialist put them on this strict diet when they were just over a year old so we’ve become used to it over the last 20+ years of doing it but ditching meat is a fairly recent thing (7 years ago) and it’s becoming extremely boring and a little difficult to find alternatives given the no soy or yeasts scenario.

    Any ideas would be greatly appreciated
     
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