Following a low-carb diet, such as the Atkins Diet, is a popular weight-loss technique. These diets aim to increase calorie intake through proteins and reduce intake of carbohydrates. Without meat and animal products as a replacement, it is important to know what vegetarian foods are a good source of protein.
Leafy Green Vegetables
Leafy greens are packed full of important nutrients and are very low in carbohydrates and calories. Kale is a great source of vitamins A, C and K, and broccoli serves up a healthy portion of vitamin and Iron. Leafy green vegetables are also a great source of readily available dietary fiber, essential for regulating a healthy digestive system and maintaining proper insulin function.
Other Vegetables
Eat a variety of vegetables on a low-carb vegetarian diet throughout the day to ensure your body is getting all of the important nutrients it needs. To add variety, eat peppers, green beans, cauliflower, turnips and celery. Avoid potatoes and any sweet vegetables such as carrots and beets.
Dairy Products
Dairy products are a valuable low-carb resource for vegetarians. Although milk contains a small amount of sugar, it also provides a valuable source of protein and calcium. Natural, unsweetened yogurt and cottage cheese are other healthy low-carb foods. Many cheeses contain some carbohydrates, and all processed cheeses are best avoided.
Eggs
Eggs have the highest biological volume of all proteins, meaning they are the most readily digested. Containing next to no carbohydrates and a protein to fat ratio of 60:1, egg whites offer the purest source of protein and need to be a staple in any low-carb vegetarian diet.
Soybeans
If you are following a vegan diet, soybeans likely will be a daily staple, offering a low-carb non animal-derived source of protein. Mature yellow soybeans and edamame soybeans contain 14.3 g and 11.1 g of protein per half-cup, respectively, with less than 10 g of carbohydrates.
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