New Member. Like to eat healthy. Vegetarian. Low Carb , diet. Need more protein

[Skinnyblue]

Nothing. Read and learn.

[Alb2]

I use Quinoa a lot for protein- incredibly versatile grain and rich in nutrients, low in carbs😊

[Cooper27 Administrator]

I sometimes add protein powders to baking, if I need a top up. Pulsin make a reasonable one.

[amykp]

Eggs! Great low carb complete protein. Also whey protein, added to smoothies. Full fat yogurt and cheese. If you are really planning low carb than you don't want to worry about fat.

[Skinnyblue in reply to amykp]

How much fat can a person eat for lunch and dinner ??

Can some one just eat yogurt and cheese fir lunch ?? How much ? To make up 600 calories.

There is no carb in cheese and yogurt ??

[amykp in reply to Skinnyblue]

Well, generally if one is on a low carb diet one is NOT counting calories. I eat until I am full. In a real low carb diet--like ketogenic-- you can, and should, have as much fat as you want. 80% of your calories should come from fat.

If you want low carb cheese and (plain) yogurt, make sure they are full fat--they may not have zero carbs, but they would be low. (The carbs in yogurt are eaten by bacteria--that's what makes it sour.) And sure you could have them for lunch!

Even ketogenic diets allow for 20-30 grams of carbs a day, btw. It's hard to have zero.

[Skinnyblue in reply to amykp]

Not on ketogenic diet. Type 2 with insulin. Like to eat 80 to 100 grams net carbs per day. No eggs, no meat. Too much fat is not good, for cholesterol and heart. If too much fat -- most likely get more saturated fat.

Calories important too. Dont want to gain weight. Old man, little exercise.

[amykp in reply to Skinnyblue]

Been on ketogenic diet for ten years. I eats tons of saturated fat. The evidence that it is bad for you is shaky at best. Fact is, diabetes is dangerous too.

healio.com/news/cardiology/...

I USED to be pre diabetic, not anymore--my blood sugar numbers are low. I lost 60 lbs, kept it off. I don't have to think about it anymore. My cholesterol numbers, BTW, have never changed.

But you don't HAVE to eat saturated fat to eat low carb--stick with olive and avocado oil. I just don't happen to care, and it works for me.

[Skinnyblue in reply to amykp]

You are lucky. I am only 10 pounds over weight.

Dont use, eat , any oil. Hiw do I drink oil for lunch. My appetite is low. No breakfast. Only 1000 to 1200 calories. Some times take protein powder in milk.

[amykp]

Blecchh don't drink oil for lunch! Saute green veggies/chicken breast/fish in oil. Have a salad with lots of olive oil plus nuts. Peanut butter on celery.

What about trying some sat fats (and getting rid of your carbs!) and then testing your blood? You might find your cholesterol numbers don't change very much--or your sugar numbers drop so much it's worth the slight rise in LDL. Your HDL (good cholesterol) will probably rise, and your triglycerides will probably go down.

Fact is, if you have diabetes now, to the point that you need insulin, something needs to change. What you are doing isn't working.

I do agree as we get older we need more protein, and I add a scoop of whey powder to my coffee (along with butter and heavy cream...but that's me :o)

I don't eat breakfast either.

[Skinnyblue in reply to amykp]

Vegetarian. No chicken or fish. Have denture issue. Dont wat much salad or nuts. Fir now. Only rice, cooked veggie. Milk and cereal in evening.

Oil dont fill me up. Tastes gross.

[amykp]

Well, then you have to decide what you want to do. I think eggs are healthier than cereal, or rice, especially if you have diabetes. You'd be better off with eggs every night, and yogurt, and cheese, and cooked vegetables in butter. No sweets.

But that's my opinion, and that's what's worked for me. You could try it, and see how your blood sugar responds. But it's your choice!

[Skinnyblue in reply to amykp]

I am from India. In USA 30 years. Dont like eggs or any meat. I cook veggie in water only. Until soft.

You are sweet friend.

Thanks for all suggestions.

How much yogurt ?

Not filling full.

I eat crackers and almond butter or peanutbutter at bedtime.

Sugar under control 20 years. Just because of heart issue -- and hospital nurses screwed up my sugar, have to take insulin now.

[amykp in reply to Skinnyblue]

you are from India cook with ghee! Ghee is very good for you. I use all the time with my vegetables

[Skinnyblue]

What is MUFA, PUFA AND SFA ??How much fat per day ??

My protein intake is low, not high. Need 70 grams, est only 30 or less. Need to add more protein powder.

[Skinnyblue]

Not true. Not enough.

[Skinnyblue]

Check my sugar at 5 pm and give insulin. Then dinner comes at 8 pm. From day one, they did not control my sugar. Too many highs and lows. I had to request and keep a full glass of orange juice with me at night. Only After my heart issue, have to take insulin. I was okay with Metformin for 20 years.

[Skinnyblue]

Small amount does not give enough protein. Need 60 to 70 grams for my weight 135 pounds.

[Skinnyblue]

Not keto. Just 100 grams or less net carbs per day.

[Skinnyblue]

I reduce my insulin dosage.

[Skinnyblue]

Not below average. I am 5 ft 4 inches. Used to weigh 128 pounds for 25 years. Added to 140 pounds during pandemic. Lost 10 pounds last 8 months.

I do eat chick peas and mung or mung daal. And Peanut butter or almond butter.

[Skinnyblue]

Thank you for ALL your suggestions.