21 Low-Carb Vegan Dinner Recipes (2024)

FAQs

Can you be low-carb and vegan? ›

Vegetarians tend to eat other animal-derived products, including dairy, eggs, and honey, while vegans do not. Vegetarian and vegan diets can be heavy in carbs, from grains, bread, starchy vegetables, and fruits. However, following a low-carb vegetarian or vegan diet is entirely possible.

This includes almonds, walnuts, macadamia nuts, peanuts and pumpkin seeds. Soy: Foods like tofu and tempeh are high in protein and fat, but low in carbs. This makes them acceptable on a low-carb vegetarian/vegan diet. Legumes: Some legumes, including green beans, chick peas and others.

Often, vegetarian and certainly vegan diets are higher in carbohydrates than those that include more animal protein. However, studies have found that after adopting a vegetarian or vegan diet, glycemic control often improves, and in many cases, patients can decrease or discontinue their diabetes medication.

Both keto and plant-based have been shown to help with weight loss and in the short-term, keto wins for overall pounds lost. However, when it comes to fat loss, sustainable weight loss and compliance, nutrient-density, and overall health benefits, a plant-based diet comes out on top.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

Lentils, peas, chickpeas, beans and edamame

These foods are great carbohydrate sources rich in protein, fiber, and nutrients such as iron, magnesium, and folate.

What vegans should eat to lose weight? ›

Focus on Whole Foods: Encourage individuals to prioritize whole, unprocessed plant-based foods such as fruits, vegetables, whole grains, legumes, nuts, and seeds. These nutrient-dense options are lower calorie density and rich in fiber, vitamins, and minerals, supporting weight loss and overall health.

A traditional vegan diet completely excludes all animal products and relies heavily on whole grains, bread, noodles, and starchy veggies…all of which are to be avoided on a keto diet. However, with some careful keto meal planning, vegans can also reap the benefits of the keto lifestyle.

There are short and long-term benefits of going vegan, including reduced risk of chronic diseases, not to mention the positive impact on the environment. Keto is effective for treatment of epilepsy in kids and leads to rapid weight loss. However, long-term studies are lacking on those who follow keto long-term.

Participants consumed plant-based foods that contain lots of complex carbs. These can increase the thermic effect, which requires the body to use more energy to digest them. They can also boost the number of calories you burn as the meal digests. The thermic effect, in part, aided participants' weight loss.

The most important concepts of a vegan diet is FOOD QUALITY, especially for carbohydrates. Your body's main energy source is carbohydrates, so they are a key part of any diet. However, carbohydrate quality is very important in building a high quality vegan or vegetarian diet.

To create a balanced vegan diet, aim to eat these macro rations: Carbohydrates: 45–65% of total daily calories. Fat: 25–35% of total daily calories. Protein: 20–30% of total daily calories.

Interestingly the principles of veganism and low carb can be very compatible, both ways of eating aim to reduce processed and refined foods, aiming to build a diet of whole, real foods. Meaning that a well-formulated vegan diet can also be low carb too.

The bottom line: Both diets can work for weight loss if done correctly; keto might be quicker, but veganism might be more sustainable. But ultimately, choosing which one should be based on your lifestyle and food preferences.