It could be quite a challenge for vegans to reduce the carb content in their diets.
Most plant-based meals are rich in carbs from legumes, vegetables, and grains.
Some people think an animal-based diet is the only way to go low-carb without sacrificing nutrients and flavor. This article addresses all assumptions and provides a clear-cut way to follow a low-carb vegan diet without compromise.
A low-carb plant-based diet may have a lot of restrictions, but if you choose a more moderate approach, it may be a pattern you can follow to achieve the fitness goals you’re after.
Let’s find out how it’s possible and what you should have on your low-carb vegan foods list!
Check out the detailed breakdown of the concepts in this dietary pattern:
A vegan diet eliminates all animal products, including meat, dairy, eggs, and even hidden animal-based ingredients like gelatin (1). People often choose this lifestyle for health, environmental, or ethical reasons.
It’s worth noting that not all vegan diets are automatically healthy. White bread, refined sugar, and processed snacks can all be vegan, but not necessarily nutritious.
A low-carb diet focuses on reducing carbohydrates, but doesn’t mean eliminating them.
Because most plant foods naturally contain carbs, many assume a low-carb approach is impossible for vegans. But with the right food choices, it’s absolutely achievable.
Why Combine Vegan And Low-Carb?
On the surface, vegan and low-carb diets appear to be incompatible.
Vegan eating is often higher in carbs, while low-carb eating traditionally relies on animal products.
But combining the two may have some unique benefits, such as:
One of the few studies on low-carb vegan eating was the Eco-Atkins clinical trial.
In its first phase, 47 overweight adults with high cholesterol had to follow either a lower-carb vegan plan or a higher-carb vegetarian plan that included eggs and dairy.
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Both groups followed calorie-restricted diets for 4 weeks.
Although the weight loss was similar, the vegan low-carb group showed greater improvements in heart health markers and reported higher satiety from their meals (8).
In the second phase, participants were allowed to eat freely within their assigned diet for 6 months.
Results showed that the low-carb vegan group achieved slightly more weight loss and better cholesterol outcomes. Compared to the higher-carb group, they also lowered LDL cholesterol and triglycerides more (9).
Like many nutrition trials, this study was concise, but it had a significant dropout rate.
However, it suggested that a low-carb vegan diet for weight loss is possible and can be an effective path for improved health markers, even if it isn’t for everyone.
By emphasizing high-protein vegan foods and nutrient-rich, low-carb vegetables, you can enjoy the best of both worlds!
Read more: Blue Zone Foods — Meals From the World’s Oldest and Healthiest Communities
Eating more vegetables has been associated with good health for as long as we can remember. Nonetheless, we can’t ignore that vegan diets include fruits, vegetables, legumes, and whole grains. These are all naturally higher in carbohydrates. That can make people wonder if vegan eating is “too high in carbs.”
The short answer is: not necessarily. It depends on food choices. And for most people, being high in carbs isn’t inherently a bad thing, especially if those carbs are mostly complex and fiber-rich.
Research shows that plant-based diets can sometimes be high in carbohydrates, particularly when built around bread, pasta, rice, and other refined grains (10).
However, research also indicates that when vegans shift toward more protein-rich and fat-rich plant sources, such as tofu, tempeh, nuts, seeds, and non-starchy vegetables, they can balance their macronutrients while remaining true to their vegan principles (11).
In fact, the Eco-Atkins trial, which tested a lower-carb vegan approach (mentioned above), found that participants who swapped refined carbs for plant proteins and healthy fats not only lost weight but also improved essential health markers.
The study supported the idea that a vegan diet doesn’t have to mean “high carb” at all.
For anyone looking to keep carbs in check, a low-carb diet that’s also vegan is possible when it contains foods like:
So, while vegan diets can be higher in carbs, choosing whole, nutrient-dense foods and leaning on protein-rich plant options makes it very possible to enjoy a low-carb diet if that is your preference. You don’t always need animal products to reach your desired protein or carb levels.
Traditional, low-carb diets primarily include meat, which instantly puts them off the list of vegetarians. Still, you can be a low-carb vegan if you eat nutrient-dense foods that are lower in carbs.
Before working on your meal plans, here’s what you should know about recommended carb intake (12).
You can seek help from a registered dietitian to determine the suitable limits for you and ask them to create a safe diet plan.
To make it work, an expert will probably base your meals around:
These foods keep carbs in check while providing protein, fiber, and healthy fats to help you feel satisfied. Moreover, if you’re avoiding gluten, it’s still possible.
Anyone can build a gluten-free, low-carb diet using naturally gluten-free vegan staples such as legumes (in moderation), nuts, seeds, and plenty of non-starchy vegetables (13).
Gluten-free alternatives to seitan, such as tofu and tempeh, can serve as effective protein sources. If you’re curious about the gluten-free low carb diet, check out our earlier article.
So, yes, being a low-carb vegan is definitely doable. It just comes down to smart shopping, a few swaps in your meals, and a little extra kitchen time!
Read more: 10 Plant-Based Diet Recipes for Beginners
Cutting carbs on a vegan diet certainly doesn’t mean you’ll lose the variety or flavor from your foods. It involves being smart about what you put on your plate.
Many classic vegan staples, such as rice, pasta, and bread, are high in carbs, but there are plenty of lighter, nutrient-rich alternatives that fit into a low-carb vegan lifestyle.
By rethinking a few pantry basics, you can still enjoy balanced, satisfying meals without overloading on carbs.
| High-Carb Food | Low-Carb Vegan Replacement | Why It Works |
|---|---|---|
| White rice | Cauliflower rice | Lower in carbs, adds fiber, and soaks up flavor well (14) |
| Pasta | Zucchini noodles or shirataki noodles | Light, filling, and mimicking the texture of pasta |
| Wheat tortillas | Lettuce wraps or coconut wraps | Fresh, crunchy, and far fewer carbs |
| Bread | Almond flour or flaxseed bread | Rich in protein and healthy fats with less carb load |
| Potatoes | Mashed cauliflower or turnips | Creamy texture with fewer carbs |
| Chickpeas/lentils (in excess) | Tofu or tempeh | Higher protein with lower carb count (15) |
| Sugary snacks | Nuts, seeds, or coconut chips | Satisfying crunch with healthy fats |
Cutting carbs as a vegan requires being creative and resourceful.
After a few adjustments, you can maintain meals that are colorful, filling, and nutrient-dense while staying aligned with your low-carb goals. Focus on high-protein vegan foods and non-starchy veggies.
You’ll discover that a low-carb vegan lifestyle isn’t restrictive. It’s just a fresh way to enjoy plant-based eating.
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As the name suggests, a balanced, low-carb vegan diet ensures that your body receives all the necessary nutrients without relying too heavily on carbohydrates.
The idea isn’t to cut carbs completely but to keep them in check. It focuses on including all the necessary macros in your diet without going overboard, which means consuming an adequate amount of protein, fiber, and healthy fats from plant-based sources.
Breakfast
Mid-Morning Snack
Lunch
Afternoon Snack
Dinner
Evening Treat (optional)
This sample plan offers a glimpse into what a low-carb vegan diet looks like.
You can create your own weekly menu based on your taste and the ingredients you have available.
It also depends on what you want to achieve with your meals.
For instance, some people explore creative vegan recipes for weight loss that help them stay on track without feeling deprived, or those that aid in building more muscle, often involving high-protein options.
Your vegan and low-carb plan should cover easily readily available ingredients and taste good, too.
Listed below are some foods that dieticians classify as vegan, low-carb proteins:
It’s essential to understand the differences between low and high-protein vegan foods.
Sometimes, people make the mistake of consuming foods that have the opposite effect.
If you have never created a custom diet plan, consider seeking help from a registered dietitian or credible platforms like BetterMe.
It’s a simple approach: eat 30 grams of protein within 30 minutes of waking up, then do 30 minutes of movement. For vegans, that protein could come from a smoothie with pea protein, tofu scramble, or chia pudding with hemp seeds. Yes! Tofu is naturally low in carbohydrates and high in protein, making it an excellent base for low-carb vegan meals. Chickpeas are a nutritious and fiber-rich food. They’re a part of low-carb meal plans, but you should know that the carb content is higher than that of foods like tofu, tempeh, or nuts. No, brown rice is still a carb-heavy grain. It’s more nutritious than white rice thanks to its extra fiber, but it’s not considered a low-carb option.Frequently Asked Questions
What is the 30-30-30 rule for vegans?
Is tofu low-carb?
Are chickpeas low-carb?
Is brown rice low-carb?
As we reach the end of the discussion, it’s clear that consuming a low-carb vegan diet isn’t as tough as it seems. Initially, it may take some time to find the ingredients and become proficient in low-carb vegan diet recipes. But once you ace them, you can eventually be more mindful of what you eat for months to come.
You don’t have to follow a low-carb vegan diet solely because you want to lose weight or achieve other fitness objectives.
Some individuals simply want to restructure their diet and lead a healthier life, and adopting a vegan diet with low-carb foods can be one of the best ways to achieve that.
Low-carb diets are not for everyone and should be avoided by children, adolescents, and those who are pregnant. Always consult your healthcare provider for individualized advice.
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