How to eat Low-Carb Vegan?

How to eat Low-Carb Vegan?

Achieving a low-carb diet is pretty easy in an omnivorous diet since proteins are derived from meat, eggs, and other foods of animal origin, but what if you’re vegan? Is that even possible? Of course, it is! It's possible, healthy, and very simple. In this article, we suggest how vegans can go low-carb too.

Carbs are the main source of energy for our body and as such, it’s a food group you should never just cut out completely. However, if you need to reach a healthier weight and improve your health, lowering carb consumption will definitely help.

The important thing in a low-carb vegetarian diet is to avoid the most common mistakes.

If you follow a vegan diet, be clear about where to get all the nutrients your body needs. Talk to your health practitioner or a registered dietitian about good alternatives to animal products and correct supplementation.

Read on for our 5 top tips on a low-carb vegan diet:

1. Avoid refined carbs

Avoid refined carbs for a vegan low carb diet

When starting a vegan diet, many of us rely on store-bought foods, which is usually full of sugar and refined flour.  This inevitably causes weight gain and nutritional imbalances in our diet.

2. Choose whole grains

Consuming whole grains will considerably reduce the proportion of carbs in your diet

The consumption of whole grains, will considerably reduce the proportion of carbs in the diet, as they contain a greater amount of protein, give us a feeling of satiety which helps moderate our total calorie intake.

As an option, we can substitute cereals for quinoa or oatmeal, use brown rice instead of white rice, choose amaranth, whole-wheat, rye or buckwheat flour and other whole grain cereals to replace refined ones.

3. Pulses are your new allies

Pulses and legumes are rich in vegetable proteins and fiber, but with a lower than cereals in carbs

On the other hand, an excellent alternative is legumes, rich in vegetable proteins and fiber, and with a lower contribution of carbohydrates than cereals.

4. Fruits and vegetables

Why Eat the rainbow ? The more color, the more nutrients.

Choose wisely. We should all consume more veg than fruit. Add more leafy greens and try to “eat the rainbow”. The more color, the more nutrients. Don’t be scared to try new types of vegetables. And stick to berries. They are full of antioxidants and have fewer calories than other fruit. Keep in mind that tropical fruit has more sugars than most so lowering the portions may be a good idea (say one banana or half a mango instead of the whole pack?)

5. Seeds with more proteins

Seeds and nuts are perfect for satisfying anxiety, without carbs.

For its part, seeds and nuts are the perfect mechanisms to satisfy anxiety, without resorting to other carbohydrate sources. They also offer plant proteins and good fats for the body, accompanied by fiber and other nutrients that will undoubtedly be a welcome addition to our overall health.

Victoria Thais

A trip to India was all it took for Victoria to realise that meditation is not a fancy word for sitting around in silence. It truly changed Victoria’s life to a less stressful and more mindful one. Now a freelance consultant and journalist, Victoria joined KOKO to share her knowledge on those little things that are life so much better, and cosier.+ info

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