Low carb, high protein, and plant based....HELP!

Do you feel like banging your head against the wall, too? Nutrition is so confusing! Have you been told to eat “more plants,” “less meat,” but “low carb” and “high protein,” but why? and how? Since many people are trying to either improve their health or lower their weight, we continue to debate which nutrient is best to get there- carbs, fat, or protein - and how much of each kind. Can somebody please translate what we can eat, already? Oh, and don’t forget it needs to taste good, be affordable and convenient, and the kids need to like it, too!

Pretty much, science agrees that eating more wholesome foods (especially plants), and eating less processed and refined foods (along with less animal products) is healthy for us, and the environment. We will get more nutrients in every bite to help the body run optimally, as well as good-for-you plant chemicals that help prevent cancer and other chronic diseases, like heart disease and diabetes. Eating more wholesome, plant based foods may also help us get down to a lower weight to improve our health, and for some, change the way they look and feel - hey, everyone brings their own reasons to the table on this one.

I personally don’t believe a particular “diet” is required for most people. I haven’t seen adequate evidence saying otherwise. And overtime we’ve observed, “diets” don’t work for the long term anyways - if they did we would be over this conversation already. However, if you want to eat vegan, eat vegan. If you want to eat meat and dairy, eat meat and dairy. If you feel low carb works for you - go for it! Although, the best evidence says it’s not about a specific nutrient or excluding or including one food or food group over another - its your dietary “pattern” as a whole, along with how much you eat compared to what your body needs. That means, eating a wide variety of wholesome foods in adequate amounts most of the time is best. So, what’s that? For most Americans, to achieve this healthy meal pattern, we need to put extra effort into ensuring we choose adequate amounts of vegetables, fruits, whole grains, nuts, seeds, beans, fish, lean meat and dairy, and healthy fats. This also means eating minimal amounts of refined, processed foods that usually have added sugars and unhealthy fats. So, focus on eating a wide variety of wholesome foods to provide you with energy (carbs, protein, and fat) and a healthy dose of vitamins, minerals, and fiber.

However, many people try different diets to see what works best for them. They are trying to eat better to maintain or improve their health, and for that I commend them. Making health a priority is so worthwhile! Treat and/or prevent the illness now, and save your time, money, stress, and quality of life now and later. I want to help people where they’re at, no matter what “diet” that means for them. Some people do swear being on a “diet” works, and if so, go for it - do what works for you. (Although, I do inform people of health risks, if any.) Most importantly, I encourage everyone, though, to not give up on eating the wholesome, plant based foods even in the strictest of diet plans. Find a way to still have your cake - er, I mean, in this case, whole grains - and eat it, too! (ha)

Wait! What? I know whole grains and nuts and beans have carbs, but they also have protein, fiber, and an amazing amount of vitamins, as well as some hard to find micronutrients - like iron, zinc, manganese, selenium, magnesium, and copper. (A topic for another day, but these minerals help the metabolism, muscles, and body run optimally.) It's hard for me to hear people tell me they’ve given up so many of these plant based foods because, well, you know….carbs! But c’mon, these carbs aren’t the reason the world is gaining weight and becoming more diabetic. I don’t think anyone is ready to blame quinoa - and for more info see my blog on potatoes and corn (not chips!). I recommend not giving up on whole grains, and other plant foods that have complex carbs (with fiber), as well as protein and many other nutrients.

I have a few - actually quite a list - of suggested wholesome foods I want to point out that can work into any “diet.” Yes, these foods can work into any low carb plan you may be interested in trying (nobody said eat the whole bunch!). Yes, these foods also provide protein! Most aren’t complete proteins in that they’re equal to meat, dairy, and eggs, but that doesn’t matter in typical day with a wide variety of foods (actually quinoa, buckwheat, soybeans, and pumpkin seeds are complete proteins that have all 9 essential amino acids required to synthesize protein in the body). The plant protein does count from all of these wholesome, plant foods loaded with nutrients - they contribute amino acids that help the body synthesize protein, as well as complex carbs for energy, fiber for satiety and digestion, and as said before - loads of hard to find micronutrients.

So I recommend adding these awesome, complex carbs into your diet or meal pattern - whatever you call it. Next to each is their approximate protein grams content per 1/2 cup (cooked) serving. Most 1/2 cup cooked servings provide around 15 grams net carbs (also equal to one diabetic exchange) - which can fit into any healthy, lower carb plan. Your first step is buying a few each week, and then adding into your day - beans on a salad, seeds to your smoothies, try making an amaranth porridge for breakfast, throw some barley in your soup. I would love to hear what you do with these:

kamut (5g), spelt (5g), teff (5g), quinoa (4g), amaranth (4g), barley (2g), bulger (3g), buckwheat (3g), brown rice (2g), wild rice (3g), millet (3g), oats (3g), sprouted bread (5g), whole grain pasta (3g), whole grain couscous (3g), Edamame (9g), lentils (9g), soybeans (15g), tempeh (5g/oz), tofu (5g/oz), black beans (8g), lima beans (7g), chickpeas (6 g), green peas (2g), kidney beans (7g).

Nuts are another option to add more plant based protein, with even less carbs - usually less than 3 g net carb per 1/4 cup serving, and a good dose of healthy fats. Try these:

almonds (6 g), cashews (5g), walnuts (5g), and peanuts (7g/2 T - yes I know they’re a bean, not a nut, but have less net carbs than most beans).

All vegetables are healthy (yes, even corn, carrots, and potatoes), but here’s some more 1/2 cup servings of the ones that can also help add protein to your diet. Besides the starchy ones above, most have low to no carbs as well. Pick these up this week:

spinach (3g), broccoli (2g), avocado (2g/half), brussel sprouts (2g), potatoes (4g/1 med), kale (1g), zucchini (1g), winter squash (2g), beets (2g), mushrooms (2g), sweet potato (2g), asparagus (2g), collard greens ( 3g).

My favorite group of foods to add plant protein to my day is with seeds! They are also full of nutrients, and most contribute no net carbs because all their carbs are actually fiber. These seeds are easy to add to anything: pumpkin seeds (complete protein!) (6 g/ 1/2 cup) , chia seeds (3 g/ 1 T), and hemp seesds (3 g/ 1 T).

So, to sum things up, if you’re eating healthy, well, better, or on a diet of some sort - try some of these healthy, wholesome plant foods that provide tons of nutrients, including protein, and yes, some complex carbs, too that can fit into any diet or meal pattern!

Bridget SutherlandApril 30, 2019Nutribridge llc