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If you are following a plant-based diet, it can be tough to limit carbs. After all, most plants are almost entirely made of carbs. However, it is possible to follow both a low-carb (or keto) diet and be vegan! We compiled a shopping list of some simple low-carb foods you can enjoy on a vegan diet. Foods to Avoid on a Low-Carb Vegan DietBefore getting into which foods are low carb and vegan, it is important to understand which foods are not. Starchy vegetables like potatoes, yams, and beans should be avoided. Grains like pasta, oats, and bread are high in carbohydrates as well.
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However, it is possible to follow both a low-carb (or keto) diet and be vegan! We compiled a shopping list of some simple low-carb foods you can enjoy on a vegan diet. Foods to Avoid on a Low-Carb Vegan DietBefore getting into which foods are low carb and vegan, it is important to understand which foods are not. Starchy vegetables like potatoes, yams, and beans should be avoided. Grains like pasta, oats, and bread are high in carbohydrates as well. Sweet fruits like pineapple, bananas, apples, peaches, and grapes should be limited due to their high sugar content. This also includes dried or dehydrated “low-carb fruits” like berries. They often have added sugar that is too high for consumption on a ketogenic diet. Read more about the low-carb fruits and vegetables allowed on keto. Processed oils aren’t high in carbohydrates, but they are highly inflammatory and should be avoided on any healthy diet. This includes canola oil, vegetable oil, and any hydrogenated oils. Sugary drinks like soda and fruit juices should also be excluded on a low-carbohydrate diet.
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1 cup (182 grams) of cooked bulgur has 25. 5 grams of net carbs, making it one of the lowest carb whole grains around. [6]MilletMillet is an ancient grain, and 1 cup (174 grams) of cooked millet provides 39 grams of net carbs and over 2 grams of fiber. [7]QuinoaQuinoa is a pseudo-grain
often prepared and served as a grain. 1 cup (185 grams) of cooked quinoa provides 34 grams of net carbs, so it may not be suitable for many keto dieters. [8] [9]CouscousCouscous is a processed grain product and a Moroccan staple dish. 1 cup (157 grams) of cooked couscous provides around 34. 5 grams of net carbs. [10]PopcornYou might be surprised to think of
popcorn as a grain, never
mind a lower-carb grain, but a 1 cup (14 grams) serving of popped popcorn actually only has 6. 5 grams of net carbs. Check the label to make sure there aren’t any added sugars and, ideally, opt for air-popped popcorn.
