Plant-based eating is becoming increasingly popular - both as a diet trend and as a bid to eat more sustainably for the environment. Whatever the incentive may be, we’re here to show you how easy it is to stick to a low-carb or low-sugar diet while eating plant-based - no compromises needed!
This is your go-to guide for eating a diet that’s just as good for the environment as it is for your health.
1. Stick to whole foods -
This may seem obvious, but as the plant-based trend has grown in popularity, so too have the masses of processed vegan options readily and conveniently available for you. Certainly, many of the vegan alternatives on offer are sneakily loaded with added salt and sugar to increase their palatability. Try to stay clear of marketing traps, and don’t fall for the false belief that just because something is labelled ‘vegan’ that it’s actually good for you. Instead, opt for fresh produce and legumes over processed foods, and always double check the ingredient label on anything packaged.
2. Make smart swaps with fruit and veggies -Once you’re in the habit of choosing whole foods as the base of your plant-based diet, it’ll become a little easier to navigate your way around choosing the lowest-sugar and low-carb options. There are so many great foods you can be loading your plate with, and it really is easy to ‘eat the rainbow’ whilst being strictly vegan and low-carb. Opt for the fruits and veggies that are packed with the highest nutrients and fibre relative to their carb-count - our favourite swaps are:
- Swap sweet potato for pumpkin
- Swap banana for berries
- Swap grapes for cherries
When it comes to green veggies, there really are no limits, as these are some of the lowest-carb foods on offer!
3. Make protein a priority -While on a vegan diet, getting enough protein is essential, and protein quality matters just as much as quantity. Combining different types of plants can provide all the essential amino acids in the amounts required - so aim for variety with your protein sources. A decent amount of veggies, legumes and nuts should be on rotation in your weekly diet. As mentioned before, just be wary of packaged and processed plant-based protein alternatives such as vegan sausages and burger patties, as these are often loaded with added sugars and typically offer a higher amount of carbohydrates than they do protein. Ensuring you're eating enough protein will also keep you satiated and provided you with enough energy that you don't go reaching for sugary snacks between meals.
4. Eat your omegas -Omega-3 fatty acids are a really important part of any diet - especially if you’re aiming to eat lower carb. Ensuring a sufficient intake of foods rich in omega 3 fatty acids can help maintain a more balanced blood sugar level and reduce those cravings for sugary foods - meaning you’ll be more compliant with your low-carb diet. There is a variety of plant-based and low-carb foods which are excellent sources and should become a staple in your diet including: chia seeds, flax seeds, hemp and walnuts.
5. Make more meals from scratch -
The easiest way to make sure you’re fulfilling your dietary needs is to make your meals yourself! With a few simple swaps and substitutions, you can readily transform any recipe into one that’s vegan friendly and low-carb. Using our Lakanto sweeteners (which are sugar free and plant based), you can whip up some deliciously healthy sweet and savoury options for yourself without having to read any labels or overthink your choices! Here’s our favourite vegan low-carb recipes:
- Choc Hazelnut Spread (who needs Nutella?!)
- Fudge Fat Bombs (the ultimate snack)
- Responsibly Sweet Chilli Sauce (perfect for adding flavour to any lunch or dinner)