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EX-PRESSO Posts: 478
11/29/12 3:57 A

Lentils - beans. Saitan. Tofu.

but all my vegan friends eat more carbs than protein.

if you got an smartphone, there are some pretty good vegan apps!

BARBRAKAV SparkPoints: (4,441)
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11/28/12 11:38 P

I actually do pretty good with it......but I was already not eating much meat.....I read a book and I try to do a protein, a carb and a "color" (fruit or veg) at each meal and a protein and color at each snack - like today was quninoa (I make a lot on the weekend to reheat) with chopped apple, walnuts for breakfast; lunch - steamed broccoli and tofu with peanut sauce and brown rice (leftover from last night) and falafal and brown rice tonight (oops, no veg in the house that I wanted) - snacks are grapes and almonds, apple and peanut butter, sometimes vanilla soy milk, kind bars, rice cakes with peanut butter and/or all fruit apricot spread, etc.

I can honestly say I feel a LOT better when I keep to it...although I don't make people crazy if we go out to friends or a restuarant - although more restuarants are offering vegan items....and I just tell friends I am vegetarian - it seems to be easier for folks....I'll eat fish I don't have anything else......

KRISTEN_SAYS SparkPoints: (73,428)
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11/28/12 11:23 P

It is a struggle! I tried to go vegan for a week just to see if I could do it...my diet was so out of whack and I failed miserably by day 3 or 4, haha. It was hard for me to eat a truly balanced diet.

BARBRAKAV SparkPoints: (4,441)
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11/28/12 9:47 P

you're right kristen - I think that being a vegan will mean that I'll have to struggle to fblanace it all - and I've read in some places that "westerners" (as in the western hemisphere) tend to overestimate the amount of protein needed....so I mostly try to balance everything over time and not necessarily each meal or day.....but I would like to add some lower carb proteins to the mix. Some folks are recommending "lite" tofu - but I eat tofu sometimes 3 meals a day and I've read that it's important to avoid "processed" soy products. Tofu is fine, but I wasn't sure about the "lite" stuff.......

KRISTEN_SAYS SparkPoints: (73,428)
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11/28/12 4:50 P

I don't think she's GOING low-carb...just looking for some low-carb choices to balance out the protein sources that are higher in carbs. I run into the same problem sometimes (although I'm only vegetarian)...my protein is at the low end of my range, but my carbs and fats are at the higher end.

Edited by: KRISTEN_SAYS at: 11/28/2012 (16:51)
ALGEBRAGIRL Posts: 1,792
11/28/12 1:41 P

I think going 'low-carb' and vegetarian is difficult enough (and vegan would just be impossible) but I do have a suggestion: look in amazon.com books and do a search on 'vegan low-carb' There are books that come up, not all of them suitable, but just looking inside may give you ideas. Click on the 'look inside' icon in the picture of the book cover.

KRISTEN_SAYS SparkPoints: (73,428)
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11/28/12 10:35 A

Although it tastes funky to me, tempeh is a good source of protein. I buy Lightlife Three Grain, which is 19g of protein, 20g of carbs but 13g of fiber per serving. I add it to my vegan chili.

Edited by: KRISTEN_SAYS at: 11/28/2012 (10:37)
MICHELLEXXXX SparkPoints: (7,376)
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11/28/12 9:22 A

Firm lite tofu,
I would consider pumpkin seeds to be a moderate-calorie, low-protein source of carbs and fats. One cup contains 285 calories 12g fat, 34 carbs, 12g protein.

Edited by: MICHELLEXXXX at: 11/28/2012 (09:34)
SUNSHINE6442 Posts: 1,900
11/28/12 7:54 A

Vegetarian diets may cause you to be low low in vitamin B 12, calcium, omega-3 fatty acids, vitamin D, and iron, so just make sure your getting the proper nutrients.

Pumpkin seeds are especially high in protein, low in calories and fat.

Barley has soluble and insoluble fiber and has more fiber than oatmeal. It can help lower cholesterol, provides protein and b vitamins. Barley may aid in weight control because it helps control blood sugar and helps keep you full. Add barley to soups, cereals, salads, and other grain dishes such as brown rice dishes. Barley has good protein.

Parm and Romano cheeses also have protein, Cottage cheese has between 25 to 30 grams of amino acid producing protein, which is an efficient fat burner, portobello mushrooms are a good source of niacin, a B vitamin important for the function of enzymes involved in energy metabolism and it has has more potassium than a banana.

Hemp seeds have the most concentrated balance of proteins, essential fats, vitamins and enzymes combined with a relative absence of sugar, starches and saturated fats.

Seasame Seeds High in fiber, protein, calcium and magnesium, which helps lower blood pressure, cholesterol and helps stabilize blood sugar levels.

Pumpkin Seeds are a natural source of carbohydrate, have amino acids, vitamins C, D, E, and K and most of the B vitamins They are a good source of Calcium, Fiber and Zinc, manganese, magnesium.They are low fat.

Flax seeds are a good way to get omega-3 and -6 fatty acids into your diet. Flax seeds are a good source of protein, which are easy to digest.


NIRERIN Posts: 12,032
11/26/12 4:32 P

when it comes to foods, everything can be broken down into protein, carbs and fat. if it doesn't go into one of those, you can't really eat it [plus there wouldn't be much point in doing so]. the bulk of the protein category [at least the purest protein forms] are meats. that's not to say that veg proteins are inferior, just that there really aren't many vegetarian pure protein sources. most of the veg protein sources are either carbs [like beans and lentils and grains] or fats [nuts] as well. so the fact of the matter is that if you are going to eliminate animals and animal products, what generally happens is that your protein percentage goes down a little and your carbs and fat go up by the same amount your protein went down.
it's not utterly impossible to do low carb and vegan, but you're looking in the range of eating pounds and pounds of kale and other veggies in a day. and you should probably be looking for advice from someone who doesn't keep her carbs at at least 50% of my calories, so i'm not going to be a whole lot of help on that.

CBSCOTT7 SparkPoints: (740)
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11/26/12 4:18 P

Expanding your vocabulary would also expand the foods you could eat...food for thought

BARBRAKAV SparkPoints: (4,441)
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11/26/12 4:10 P

thanks everyone - I forgot to mention that I have another rule - if I cannot pronounce it, I don't eat it - which leaves out most processed food......

CBSCOTT7 SparkPoints: (740)
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11/26/12 1:58 P

www.vitaminshoppe.com/search/controller?N=
200787172&type=category


high protein, zero carb

If you find something better, let me know

CMCOLE Posts: 2,667
11/26/12 1:29 P

probably tofu is the easiest choice to add protein w/o many carbs, I'm guessing.
Off-hand, I'm not sure of other things with low carbs - almonds, macademia nuts and the like still have carbs, although not as severe as some things like possibly dried beans


REBECANOLA Posts: 3,279
11/26/12 1:27 P

I probably can't tell you anything you don't know, but being a vegan, it will likely be hard to "balance" carbs and protein the way you're looking to. Most vegan meat substitutes are highly processed with lots of starchy filler and also will contain plants that have carbs. The question is really what the food is made of. Plants are good. Starchy fillers, not so much. You also want to see how much protein you're getting from your vegetables and make an effort to incorporate more higher protein veggies.

As a meat substitute Seitan (without any additional sauces, etc.) can be a good option. Nuts and nut butters as well as seeds. Greek Yogurt (coconut based, though I've never seen it without some kind of sweetener).

STEPHEN_NANNY SparkPoints: (10,496)
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11/26/12 12:19 P

fish fish, and fish...{edit- sorry duh! vegan...LOL...forgot that part...my bad}

Edited by: STEPHEN_NANNY at: 11/26/2012 (12:25)
BARBRAKAV SparkPoints: (4,441)
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11/26/12 12:16 P

It seems like everything I eat for protein also adds to my carbs column - so I can't seem to "balance" them....I'd be interested in any suggestions.

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