Low carb and vegan...

Hello All!

I discovered the forum a few days ago and have been lurking constantly! It's been enlightening!

I'm a type 1 diabetic - 20 years - and I've been coasting along, guessing my way through this diabetes lark, and thought it was about time I kicked my own butt into gear. I'm almost ashamed to admit that my initial motivation to sort myself out has come from wanting to rid myself of the little bit of belly fat that has been plaguing me throughout my 30s...but this has very quickly become about managing my blood sugars and no longer being a slave to diabetes.

I've been low-carb for a measly week now and already seeing and feeling the benefits. A few wobbly moments including anxiety over keto-acidosis risk and stressing over a little elevated blood sugar here and there but I've calmed down and accepted that this is a work in progress, it will take time

So, intro over...

What I would like to know is are there any other vegans about on the forum?

It would be really helpful to share meal ideas etc. Obviously, following a vegan diet comes with restrictions, which I'm cool with, but pairing that with low-carb limits a lot of food options - and I LOVE my food! It' been fine so far, what with only being a week, but I anticipate some boredom on the horizon and want to be prepared so I don't falter.

Any, and I mean ANY, input would be valuable to me re recipes, ideas, thoughts so if anyone has anything to offer...I'm here and I'm waiting!

Nice to 'meet' you all.
Much love,
Cassie

I think there's some good info on http://www.dietdoctor.com/

Not here but I know a couple of low carb vegetarians, not 100% vegan, In Real Life. They avoid the almost inevitable grains and limit their fruits but eat a lot of vegetables from their local organic farm, so it can be done. I think they do eat eggs (from the same farm which has chickens scurrying about) but not fish.

Welcome and maybe others will suggest other sites of use and interest.

Thanks Chris Yep, it's all about the veggies! I'll take a look at the link and will hopefully be inspired.
And thanks for the welcome

Hi Cassie welcome on board, I'm not a vegan nor do I profess to have any knowledge on the subject but I'm sure many low carb recipes can be adapted to suit. There is a low carb vegan recipe site here http://vegangela.com/tag/low-carb/  you could check out 

Cheers
Graham

Hello Cassie, a warm welcome from me too

Reading that you've been low carbing for a week ... well done.

I'm not diabetic but do live the LCHF lifestyle.

Reading other blogs and forums I think it fair to say that if you are vegetarian it can be easier to follow LCHF than if you are vegan. Having said that there are many who do.

I can point you in the direction of possible good reads that you may find interesting.

As Chris above has said Diet Doctor here https://www.dietdoctor.com/

As Graham has said Angela at Vegangela here http://vegangela.com/tag/low-carb/

It could also be worth your while reading 'How to Eat Low-Carb as a Vegetarian or Vegan' on the Authority Nutrition site here https://authoritynutrition.com/low-carb-as-a-vegetarian/

This one as well 'Meet a Vegan Low-Carber' read Terri's story here  https://www.verywell.com/meet-a-vegan-low-carber-2242494

This one too could be helpful 'Low Carb Vegan' https://lowcarb-vegan.net/

Obviously with being a diabetic you must take account of foods and the affect they have on your blood sugars ... so keep testing, keep an eye on your meter.

I'm sure with time and patience you will succeed in combining vegan and low carb.

I did quite recently put a vegan soup recipe on the forum for Kale and Spinach soup you might like this for lunch one day!

It's on this thread here (you may have to scroll down) https://lowcarbdiabetic.forumotion.co.uk/t448p25-soups-in-winter

It is of course important to make sure your body still gets all of it's required nutrients for example Vit B12 and protein ...

Hope this information helps

All the best Jan

I thought Jan would come up with the goods!

Also I remembered another source

https://diabetesdietblog.com

scroll down on the right hand column

There's a LOT of useful info on low carbing with Type 1 (Emma is one and Katharine is a doctor with a Type 1 son, and some of the other information comes from a now defunct website also written by a low carbing Type 1)

For example, you may need to rejig your insulin ratios and particularly take into account protein in your calculations as some of it will be used to generate glucose

Thanks everyone!

I'll definitely be trying that soup, Jan...thank you.

And, Chris, I think it's protein that's tripping me up a bit...still working on ratios and the dawn effect! :/

For anyone who's interested, I found some other good vegan low carb sites:

http://meatfreeketo.com/favorite-low-carb-vegan-snacks/

https://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/comment-page-1/#comments

https://www.verywell.com/flax-meal-peanut-butter-hot-cereal-2241722

http://www.includingcake.com/recipes/

Afraid I tried an Ornish-style high carb low fat grain-based vegan diet way back in the early seventies. It gave me gallstones and my first attack of gout. In retrospect it was the Holy Health grains that were the culprit.

However it did teach me a lot about vegetables, knowledge which I still use along with my meat and fish.

I suspect the main problem you will run into is that protein either comes with fat in animal based foods, or with carbs in plant-based foods like seeds

ceej wrote:Thanks everyone!

I'll definitely be trying that soup, Jan...thank you.

And, Chris, I think it's protein that's tripping me up a bit...still working on ratios and the dawn effect! :/

For anyone who's interested, I found some other good vegan low carb sites:

http://meatfreeketo.com/favorite-low-carb-vegan-snacks/

https://www.healthfulpursuit.com/2015/04/video-low-carb-vegan-keto-plant-based/comment-page-1/#comments

https://www.verywell.com/flax-meal-peanut-butter-hot-cereal-2241722

http://www.includingcake.com/recipes/

I hope you enjoy the soup ...
Thanks too for the other links.



INGREDIENTS:
(use organic ingredients where possible).
CRUST
 3 cups walnuts
 1 tbsp nutritional yeast
 2 tbsp olive oil
 1/4 tsp salt
FILLING
 3 cups walnuts, soaked overnight
 2 tbsp lemon juice
 1 tbsp olive oil
 1 cup cherry tomatoes
 1 tbsp nutritional yeast
 1/4 tsp salt
 A few leaves fresh basil

METHOD:
1. Start with the crust. Place the walnuts in the food processor and blend for about 10 seconds, then add the remaining ingredients.
2. Press the crust into the tart pan, and dehydrate overnight, or bake at 200 degrees for 2 hours, or until firm to the touch.
3. To make the filling, combine soaked walnuts, olive oil, lemon juice, nutritional yeast, and salt in a food processor.
4. Cut your tomatoes in half, then warm them in the dehydrator, or bake at 200 degrees for 30 to 40 minutes, or just until softened.
5. Now, assemble. Spread filling over the crust, add your tomatoes on top and garnish with a little basil.
6. Refrigerate the tart for at least 30 minutes to allow it to set up - then enjoy a small slice.

Idea seen here http://www.foodmatters.com/recipe/vegan-tomato-tart

All the best Jan

"No processed sugar.  No heavy cream.  Just pecans, coconut, cacao and mint for a clean superfood dessert we’re ready to whip up fast. Plan a girl’s night in ASAP, or keep it in the fridge as personal post workday treat.

If you’re looking for a treat that won’t leave you feeling unwell, look no further! This easy, vegan, no-bake chocolate tart is not only dairy, gluten and refined sugar-free, but it's also delicious! With rich and decadent creamy chocolate peppermint flavors, this one will definitely be a crowd pleaser!

Makes one 10-inch tart

INGREDIENTS
For the crust:
1 cup of pecans, finely ground
½ cup finely shredded coconut
1 cup cacao
3 tbsp maple syrup
4 tbsp coconut oil, melted
1/8 tsp salt
1 tsp vanilla

For the tart
2- 14-oz cans organic, coconut cream (BPA-free, gum-free)
1 cup unsweetened cocoa powder 
Maple syrup and/or stevia to taste
1/8 tsp salt
1 tbsp vanilla
1¼ tsp peppermint spirits

Please see instructions and more here
http://www.foodmatters.com/recipe/no-bake-vegan-chocolate-tart

If you need help with measurement conversion see here
http://startcooking.com/measurement-and-conversion-charts

N.B. I saw this recently and thought it may be a recipe to share, especially with Easter just around the corner.
I must admit ... I haven't tried it. So if any readers do, please feel free to share your thoughts, and as always test is best ... keep an eye on blood sugar levels.

All the best Jan

"People may choose a vegan diet for a variety of reasons, be it for the environment, animal ethics or health." ... so says Alina Petre who is a registered dietitian with an expertise in sport nutrition.

She has just had an article published on the Authority Nutrition site that may be of interest to some of our readers.

"How a Vegan Diet Can Help You Lose Weight"

Read her article here ... there are quite a few comments after the article too
https://authoritynutrition.com/vegan-diet-weight-loss/

All the best Jan

Most who read our Forum include meat, fish, dairy and plenty of low carb vegetables etc in their menu plans.
Increasingly more people I talk to like vegetarian and vegan.

Whereas I don't mind trying the occasional vegetarian or vegan dish they certainly are not the main-stay of my menu plans.

However, some readers who view from afar may like this recipe idea ...


Empanadas : Low Carb and Vegan

Recipe can be seen here
https://thelowcarbdiabetic.blogspot.co.uk/2017/11/empanadas-low-carb-and-vegan.html

And also on the original site here
https://lowcarb-vegan.net/low-carb-empanadas-vegan/

All the best Jan

"These colourful low-carb vegan kebab wraps are a healthy and delicious plant-based protein source. Perfect for lunch or dinner for the whole family, a low-carb twist on a Middle Eastern delicacy.

Ingredients
Serves Four

Vegan kebabs
½ cup almonds
½ cup pumpkin seeds
8 oz. mushrooms, sliced
½ cup light olive oil, divided
¾ cup vegan unflavoured protein powder (preferably pea protein)
4 tbsp. chia seeds
1 garlic clove, pressed
2 tbsp. fresh parsley, finely chopped
2 tsp ground cumin
2 tsp onion powder
1 tsp ground coriander seed
¼ cup water
1 tsp salt
¼ tsp ground black pepper

Garlic sauce with mint
3 tbsp. aquafaba (chickpea liquid)
1 tbsp. lemon juice
2 garlic cloves, pressed
1 cup light olive oil
2 tsp dried mint
¼ tsp salt

Veggies
1 Romaine lettuce
1 small cucumber
2 tomatoes
1 small red onion
½ cup fresh parsley, finely chopped

Instructions
Can be found here
https://www.dietdoctor.com/recipes/low-carb-vegan-kebab-wraps

Need help with weight, measurement conversion
please see here
https://startcooking.com/Measurement-and-Conversion-Charts

Tips
Can I freeze the vegan kebabs?
Yes, the vegan kebabs freeze well, so why not make a double batch and put the leftovers in the freezer for another day.
Keto falafel
You could also turn the kebabs into falafels by rolling them into balls. After they have been baked, you can fry them in flavourless coconut oil or avocado oil for a crispier crust.
Serving suggestions
You could also serve this dish with some oven-roasted veggies, like aubergine/eggplant, courgette/zucchini and onion or top them with a generous dollop of guacamole."

Some readers may also be interested in seeing these nine low-carb (diabetes friendly) vegan recipes, find them here
https://diabetesstrong.com/low-carb-vegan-recipes/

All the best Jan

Diet Doctor site has a new low carb vegan guide and meal plan ...

Diet Doctor site states that :
"Our goal is to make low carb simple for people everywhere, and include as many dietary preferences as possible.

While most of our recipes contain a combination of plant and animal foods, we understand there are all kinds of low-carb lovers, and some may choose to eat vegan for a variety of individual reasons.

That’s why we’re excited to announce our brand-new low-carb vegan guide. It explains, through evidence-based information, how to eat low-carb as a vegan, including:

The right amount of protein, carbs, and fat to eat
Meeting all your nutrient needs consistently
The best low-carb protein sources
Low-carb vegan alternatives, including recipe ingredients
How to dine out low-carb vegan style

Read more here:
The guide: How to eat low carb as a vegan
https://www.dietdoctor.com/low-carb/vegan


Words above from article here
https://www.dietdoctor.com/new-low-carb-vegan-guide-meal-plan

All the best Jan

I am passing on this recipe suggestion from Naomi Sherman who says … "you’ll need two hands to tuck into this incredible vegan burger. Tender, juicy and flavourful tempeh patties are topped with juicy fixings and cradled between an easy Portobello mushroom bun. Low-carb, yes, but it's high protein, nutrients, and flavour, too!"

Ingredients:
Serves Four
16g carbs per serving
16 oz. (450g) tempeh
½ cup (125ml) vegetable stock
2 tbsp. tamari soy sauce
2 tbsp. balsamic vinegar
1 tsp onion powder
½ tsp garlic powder
1 tbsp. dried thyme
4 tbsp. olive oil, divided

4 whole Portobello mushrooms
4 Romaine lettuce leaves
2 tomatoes, sliced

Instructions:
and more to read here
https://www.dietdoctor.com/recipes/low-carb-vegan-tempeh-burger-with-portobello-bun

All the best Jan