People are cutting back on carbohydrates in their diet to manage weight. This is one of the main reasons they eat more plant-based food or switch to plant-based diets. Often this is done by replacing or reducing the amount of starches and sugars that are consumed. You must know that most plant-based foods have lower calorie density, and this makes them ideal for a low-carb diet. The purpose of this article is to guide you with following a low-carb plant-based diet; read on to know more about it.
What Is A Low-Carb Diet?
Studies have shown that a low-carb diet helps you to lose weight, and this is the main reason this type of diet is in vogue now. Besides, following this diet helps to lower your appetite for calorie-dense foods; this makes you eat fewer calories without much conscious effort. There are other health benefits of eating a low-carb diet. It reduces belly fat, raises HDL (good cholesterol) levels, lowers triglyceride levels, maintains healthy blood sugar levels, and lowers high blood pressure.
Low-Carb Plant-Based Food
Eating a plant-based meal is the best way to follow a low-carb diet because of the lower calorie density of most plant-based foods. Also, they are rich in minerals, vitamins, proteins, and healthy fats. However, those who follow a vegan diet must ensure that they are getting adequate amounts of vitamin B12 as they have a higher risk of developing vitamin B12 deficiency.
Listed below are the foods that you can include in your low-carb plant-based diet:
- Fruits: Blueberries, strawberries, and other edible berries are included in most low-carb diets. Apart from these, other fruits can also be included based on your carbohydrate requirement.
- Vegetables: Most vegetables are low in carbohydrates and high in fiber content. You can include onions, tomatoes, broccoli, bell peppers, cauliflower, eggplant, and brussels sprouts.
- Fatty Fruits: This includes avocados and olives as they are rich in monounsaturated and polyunsaturated fats.
- Nuts And Seeds: They are good sources of healthy fats, proteins, antioxidants, and fiber.
- Legumes: They are rich in proteins with good fiber content.
Amount Of Carbs That You Must Consume In Low-Carb Diet
There is no fixed amount of carbs that you must consume in a day for a low-carb diet. This varies from person to person as it depends on the physiological factors of an individual.
- 100-150 g of carbohydrates per day is the normal amount for those who exercise daily.
- 50-100 g of carbohydrates for weight loss for those who do not exercise regularly.
- 20-50 g of carbohydrates results in quick weight loss, and this puts your body into ketosis.
Before switching to eating more plant-based food as part of a low-carb diet, it is important to consult with a dietician.