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
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Praveen55
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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.
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.
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%).
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.
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.
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