Miscellaneous Articles
Top 10 Protein Sources for Low-Carb Vegans
As more people turn towards plant-based diets for health and environmental reasons, one concern that often arises is how to meet protein needs, especially in a low-carb context. This article will explore a variety of protein-rich plant-based foods that are suitable for a low-carb vegan diet, addressing the concerns about meeting protein needs without relying on high-carb sources.
Remember that protein nutritional deficiency in the developed world is quite rare and most people eat far more protein than they actually need. You likely don’t require as much protein as all the meat, dairy and egg marketing has convinced you is necessary on a daily basis.
The Protein Concern
Protein is an essential macronutrient that plays a critical role in repairing cells, building muscles, and maintaining a healthy immune system. For vegans, getting enough protein can initially be a challenge as many high-protein sources are animal-based. The challenge is even greater for low-carb vegans as many plant-based protein sources are also high in carbohydrates.
Low-Carb, High-Protein Foods for Vegans
Let’s look at some plant-based foods that are not only high in protein but also low in carbs.
1. Soy Beans, Tofu & Tempeh
Tofu and tempeh are made from soybeans and are excellent sources of protein. Soy in its many forms is ridiculously versatile and can be used in a variety of dishes. Commercially ready tempeh can have substantial carbs that aren’t ideal for ketosis per se, but is suitable for people with weight maintenance goals. Canned black soy beans (easy to buy on Amazon) work great in a chili as a substitute for the usual high carb beans.
2. Seitan
Also known as wheat meat, seitan is made from gluten, the main protein in wheat. While not for the gluten intolerant obviously, it’s a great substitute for dense meaty textures whether as baked slices or sandwiched — literally — in a panini as with the devilishly good Seitanic Panini. It’s heavy and for some reason always brain-shaped when I make it at home!
3. Hemp Seeds
Hemp seeds are a complete protein, containing all nine essential amino acids. You can sprinkle them on salads, soups or smoothies such as the Creamy Green Smoothie.
4. Edamame
Edamame are immature soybeans that are rich in protein. They can be eaten as a snack or added to salads and stir-fries.
5. Nutritional Yeast
Nutritional yeast is a deactivated yeast that is a favorite among vegans due to its cheese-like flavor. It’s also packed with protein, and while you wouldn’t quite eat it like a steak, it’s a great way to add protein to sauces and soups.
6. Vegan Protein Powder
Did I mention the Creamy Green Smoothie? A great smoothie is a must-drink in a healthy dietary regime and why not load it up with vegan protein powder just as you would with any protein-enhanced smoothie?
7. Spirulina
A blue-green algae from the dawn of microorganism time, this is great (but kinda sticky) to add to smoothies or for less stickiness, dry its capsule form or you can also bake with it.
8. Cheat Meal High Carb Proteins
Cheat meals are important for tricking your body into believing it’s not starving, so that it doesn’t over-adapt via metabolic compensation for your noble weight loss and maintenance goals. Hence, during your cheat meals — which should be at least two per week — go ahead and incorporate higher carb forms of vegan protein such as via quinoa, brown rice, bulgur, beans, oats and legumes.
9. Seeds & Nuts
While high in fat and containing some carbs, because they are also high in fiber, their net carb load is quite low. These protein sources are best eaten in small doses so as not to excessively increase the caloric intake for those with weight loss or maintenance goals.
10. Low Carb Flours
A low carb vegan diet should have some inclusion of low carb flours, such as chickpea flour, coconut flour and almond flour. These also provide a decent amount of protein per serving while letting you eat food that strikes others as being more ‘normal’ :)
Combining Protein Sources
While soy and hemp seeds are a complete protein, seitan is mostly complete, lacking only lysine (and is low on theanine) which can be obtained from seeds and soy in other meals that you eat during the day.
Theanine is found in tea leaves, and green tea is an important ingredient in the Creamy Green Smoothie. You don’t have to get your complete protein in the same meal, since getting them across a day’s meals will support your body’s protein needs.
Another easy way to get a complete protein is simply to spread some peanut or other nut and seed butter on low carb whole wheat toast.
