Photo by Linh Pham on Unsplash

9 Ways You Can Keep A Plant-Based Diet Low-Carb

Beating the myths of a vegan and plant-based diet one recipe at a time

If I had a dollar for everytime someone implied that plant-based eaters consume nothing but grass and sticks I wouldn’t work a real job. I’ve made “chicken” broccoli alfredo with the creamiest and dreamiest cashew sauces. I’ve made lemon butter basil cream sauces. I’ve made the most delicious and hearty vegetable lo mein dishes.

Photo by Maarten van den Heuvel on Unsplash

So please, save your sticks and grass for your cows and horses!

A common question that I receive is how to keep a plant-based diet low-carb, as many plant based foods or dishes can be high in carbs; but they don’t have to be.

1. Vegetables: High in fiber, low in carbs. The following will make a great additional to any meal without the added carbohydrates:
   Tomatoes, onions, eggplant, broccoli, cauliflower, bell peppers, and brussel sprouts.
2. Fruits: Strawberries, blueberries, raspberries, blackberries, watermelon, cantelope, grapefruits, coconut, peaches, and avocados are all great sources of fiber, healthy fats, all while keeping the carbs at a minimum. Add any of these to half a cup of oats to decrease bloating, increase fiber and complex carb intake, and feel fuller longer.
3. Nuts and Seeds: High in protein, sometimes in healthy fats, but low in carbs. Adding items such as almonds, pumpkin seeds, walnuts, macadamia nuts, and peanuts into your meals help to add nutritional value.
4. Soy Products: Tempe and Tofu are great protein sources that are low-carb. They can be high in fat, so portion according to your desired overall fat intake.
5. Dark Chocolate: Don’t worry, chocolate lovers. Feel free to bite into a square of your favorite dark chocolate, guilt free. Reach for a bar with high cocoa content in order to achieve the low-carb concept.
6. Legumes: These may be my absolute favorites. Legumes are high protein, low-carb, and low-fat. Beans, chickpeas, lentils, lima beans, kidney beans, and edamame are great sources of protein with low-carb counts. I add beans to so many different things including pasta, rice, quinoa, salads, and dips!
7. Healthy Fats: Coconut oil, avocado, and extra virgin olive oil are solid protein sources that are low-carb but aid in healthy-fat intake! Avocados are such a diverse fruit and can be used for sauces, dips, and spreads! Coconut oil and EVOO can be used in meals, as a foundation to dressings, or mixed into smoothies.
8. Chia Seeds: Virtually tasteless, these bad boys can be sprinkled on just about anything! Almost all carbs are fiber and usual calories are from fats and protein!
9. Plant-Based Protein Powder: When all else fails and you’re dying for a protein boost but need to keep things low-carb, mix up a shake with a spoonful or two. Vega Protein makes a decent low-carb powder as well as Trader Joe’s who has a great line made from pea protein.

Feel free to follow along for more plant-based tips and share your tips & tricks with me!