VEGETARIAN LOW CARB PROTEIN SOURCES

[Praveen55]

Hi Friends,

I would like to share the vegetarian low carb protein sources that I use. Please note that I do not intend to endorse any products. The selection is based entirely on the local availability and my personal taste. Please do not hesitate to ask questions or give your valuable comments.

May I also request all members to give names of other vegetarian protein sources that you use for the benefit of all.

Please find below a list of veg protein sources that I use. I have also given protein and NET carb contents of each item per 100 gm. As such, I am non-vegetarian but like to eat vegetarian also.

1. Whole Eggs: P 13 gm C 0.0 gm

2. Flax seeds: P 18 gm C 1.6 gm

3: Chia seeds: P 17 gm C 8.0 gm

4. Peanuts: P 26 gm C 7.0 gm

5. Walnuts: P 15 gm C 7.0 gm

6. Almond: P 21 gm C10. gm

7. Pecan: P 9 gm C 4.0 gm

8. Cheese: P 25 gm C 1.3 gm

9. Tahini P 24 gm C 2.0 gm

(Crushed Sesame seeds)

10. Peanut butter: P 30 gm C 12 gm

11. Broccoli: P 2.8 gm C 4.3 gm

12. Mushrooms: P 3.1 gm C 2.3 gm

13. Almond Butter: P 21 gm C 9 gm

[rvmasalvad Volunteer Star]

Is egg vegetarian ?

[Praveen55 Moderator in reply to rvmasalvad]

Interesting question.

recipes.timesofindia.com/ar...

[Hidden in reply to rvmasalvad]

Yes, because it doesn't contain flesh and blood.

No, because it is not derived from vegetables or plants.

But you can classify them broadly into vegetarian diet because it is simply a byproduct like milk which is obtained without killing any animal.

[Praveen55 Moderator in reply to Hidden]

You are right Nilesh007. Eggs can not be considered Vegan because it is not derived from plants.

[Vaidyanathan in reply to Hidden]

Eggitarian?

[Activity2004 Administrator]

This is very helpful information, Praveen55 . Thank you so much for posting it. It’s been posted on the Pinned Postings section this morning.😀👍

[Praveen55 Moderator in reply to Activity2004]

Thanks.

[Activity2004 Administrator in reply to Praveen55]

Anytime!😀 Can I post this to the Facebook page for the group?

[Praveen55 Moderator in reply to Activity2004]

Of course, you can.

[Activity2004 Administrator in reply to Praveen55]

Thank you!😀👍

[Luckysugar]

Thanks Praveen 55 for sharing with us your vegetarian low carb protein source. I normally eat and enjoy all these food as well. Below are some foods that I also eat.

Cottage cheese: P13 gm C 2.6 gm

Greek yoghurt: P4 gm C 5 gm

Paneer: P 18 gm C 1.2 gm

Sesame seeds: P17 gm C 10 gm

Macadamia nut: P 8 gm C 4 gm

* Whole eggs are the best.

[Praveen55 Moderator in reply to Luckysugar]

Indeed, whole eggs provide complete protein and they are so inexpensive. Unfortunately, many in India consider Eggs as non-vegetarian.

[Luckysugar in reply to Praveen55]

No worries, there are different types of vegetarian diet. People believe and do things differently based on their preferences.

[Praveen55 Moderator in reply to Luckysugar]

Agree. There are more choices.

[Activity2004 Administrator in reply to Praveen55]

I have Greek yogurt:15-18 carbs; 13 grams protein for breakfast and lunch along with 2 hard boiled eggs (at breakfast).

[Praveen55 Moderator in reply to Activity2004]

That is healthy breakfast, high protein.

[Activity2004 Administrator in reply to Praveen55]

Yes. It’s also very filling.😀

[Praveen55 Moderator]

Agreed. I do not advocate high protein diet. I limit protein to 0.8 - 1 gm/kg of body weight. Activity2004's breakfast has 26 gm of protein.

[Praveen55 Moderator]

Of course, you can add these seeds to the list. In fact, that is the purpose of this post. I have given items which I use based on the local availability and my personal taste. Please provide further details like protein and carb contents per 100 gm and any other comments that you would like to make about these seeds. Thanks for your input.

[Durham24]

Thanks Praveen for giving very helpful data.

So,

Cheese tops the list with 25 Prtn minus 1.3 gm of Carbs.

About 23 grm. Thanks.

[Praveen55 Moderator in reply to Durham24]

One should try to use varied sources to obtain protein including vegetables which generally have low proteins.

Why do you have to subtract carb from the protein? I did not get that.

All these protein sources are having reasonably low amount of carbohydrate which is useful in following LCHF diet plan. Vegetarians usually face problems in LCHF diet for choosing proteins because the commonly used grains like rice, wheat, and pulses have high carbohydrate ( > 65%).

[Durham24 in reply to Praveen55]

The reason for subtracting carb from Protein is

-- To get the net carb added to our system when we consume 100 gms.

Thats how I chose to go with Cheese instead of other items you mentioned (in which there are more carbs)..

We need to know whether we consume CARB also (if so how much) when we consume a Protein item. Hope I am clear.

The goal being Less Carb High Fat....

Hope this explains.

I am heading out.

If not, I will detail more when I return.Thanks for your help Rgds

[Praveen55 Moderator in reply to Durham24]

Hi Durham24,

You do not need to subtract carb from protein because these are two different macro-nutrients. To find net carb one has to subtract the amount of fibre from the total carb.

The carb figures that I have provided is net carb which means I have already subtracted the amount of fibre if any. If you consume 100 gm cheese, you are consuming 25 gm protein, 1.3 gm carb and 33 gm fat as macro-nutrients. The fat figure is not provided in the list. Cheese is second lowest carb in the list, whole eggs being the lowest.

[Durham24]

Got it.

Thanks Praveen.

I am not as technical as you are.

Thanks for educating me. that helps,

However, there is a need to be cautious to NOT exceed the prescribed Max level of protein in our system (over a period of time), I guess.

I heard some one mention that protein when exceeds the limit may harm kidneys (if not cleansed by the filtering process)

Trying to see how we can keep a track of that

(I know there is always a lab test......)

But, if we decide to keep it in check, the only way is to control the intake ( with specific reference to above #s) and ensure we stay within limit.

Rgds,

[Praveen55 Moderator]

No problem. We are here to learn from each other. You are right about protein. We have to consume moderate amount of protein. For an average person, with some physical activities but not engaged in body building exercise, protein should be limited to 0.8 - 1 gm/kg of body weight. That means for a person of 70 kg, the daily protein consumption should be somewhere between 56 and 70 gm, lower for higher age.

[Praveen55 Moderator]

Thanks for the update. Almond butter added. Cheese already included S/N 8.