Are you vegan but don't want to fill up on carbs? No problem. If you are determined to have a low-carb vegan diet, you have several alternatives. Plant-based diets can be heavy on carbohydrates, from grains, bread, starchy vegetables, and fruits. However, following a low-carb plant-based or vegan diet is possible.
For many, the carbs are public enemy number one. According to them, they are responsible for our overweight: Rice, pasta, potatoes, guilty!
We tend to think that if we eat a lot of carbohydrates and sugars, especially those that do not have fiber and are quickly absorbed by the body, the level of glucose in the blood will increase.
So, unless you burn off that glucose with physical exercise, your pancreas will produce more of the hormone insulin to try to bring your glucose down to normal levels, and the excess sugar in your carbs will be stored as fat.
The truth is carbs generate more questions than answers.
Some say it's better to eat them in the morning, but others say it's better to eat them at night. Others say it's not the timing that matters, but how long we've gone without food. The best approach, as always, is to eat a balanced diet. Eliminating carbs is not healthy, But if you're struggling to lose weight, lowering their content may help.
What is a low-carb diet?
First of all, a diet is low in carbohydrates when it offers less than 50% of the daily calories of this nutrient. In other words, when we reduce the total calories of the vegetarian diet, we are automatically reducing the proportion of carbohydrates in the diet.
What is important in a low-carb vegan diet is that the calories not provided by carbohydrates are offered by quality protein or fat.
Some Foods to inspire you
The following are examples of foods that are high in protein and fat, low in carbohydrates, and free of animal products.
You can find recipes in our cook section that incorporate these foods into your diet. Some, like tofu, are excellent vegetable proteins. Others, like coconut or olive oil, are very healthy vegetable fats.
- Tofu. It goes with everything. You can use it in salads, soups, or with a vegan burger.
- Seeds. Very nutritious and perfect in all types of salads
- Asparagus. It can be a cream or grilled with garlic. Exquisite!
- Artichokes. They are not easy to make in their exact point but if you manage to do so, they are perfect to keep in oil.
- Broccoli. Boiled and with olive oil and pepper. Or grilled with soy sauce.
- Lettuce. In any format, they are perfect for all salads
- Spinach. Sauteed with oil and nuts and stirred with a little coconut milk are delicious
- Coconut oil. It should be used in moderation because it can affect cholesterol.
- Avocados. In guacamole or cut with a little lemon, oil and salt
- Olive oil. Perhaps one of the most beneficial oils for health. It accompanies all vegetables, salads or any food. Must be Extra Virgin.
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