Vegan List For The High Carb Low Fat Diet

Quinoa Salad

Credit: barnimages.com




Being Vegan is adopting a lifestyle that is free from the consumption of poultry and animal products. Going Vegan must be an inspired decision that goes in line with your principles. And in taking this step, one must have a thorough understanding of what the body needs to remain nutritionally provided. The body needs to stay healthy. But by eliminating poultry and animal products in the diet, some nutrients gets reduced too. The Vegan food pyramid maximizes on the consumption of Fruits and Vegetables for getting all the nutrients a body needs. It takes up the main bulk of the Vegan diet. It comes followed by the Whole Grains, then the Leafy Greens and Legumes, and lastly by the Healthy Fats.

Understanding Why is HCLF Vegan Diet so Popular

To better understand, let us start with carbohydrates. Carbohydrates or Carbs are energy providers and the body need them to function normally, and it is computed concerning caloric value. When taken in excess, carbs can lead to an increase in calories and correlation to weight. In the same way, when not enough of it gets consumed, it leads to some form malnutrition. Carbohydrate is also closely followed by Fat.




Fat or Dietary Fat is also a nutrient needed by the body for energy and proper absorption of vitamins that the body needs. We count fats by cholesterol level. Carbs and Fats are not easy to avoid since they are everywhere, but they are also blamed as causes of weight gain, and in extreme cases, obesity.

HCLF Vegan diet is also recommended for the weight conscious, and for those who have Type II Diabetes.

For Vegans with High Carb and Low Fat needs, here is a list of high carb vegetables that are so much healthier than what is commercially available. The following fruits and vegetables we checked for carb content using a carbohydrate counter. For uniformity, we measured by one cup serving or one piece serving for your convenience.

• Root crops are root vegetables

They are usually tuberous and starchy. Favorite examples are Potatoes, Sweet Potatoes, and Yams. Sweet potatoes are considered as one of Nature’s super foods. It is an excellent diet food loaded with Vitamin A.

Yams – 27.58 g
Sweet Potatoes – 26.76 g
Potatoes – 15.61 g

• Pumpkins and Squash (boiled)

Pumpkin – 12.01g
Squash – 21.54 g2.

• Corn (boiled) – 19.33 g

• Lentils are nutty and are classified as legumes like beans and peas (cup) – 17.05 g

• Mushrooms are not really vegetables, nor are they fruits, but they have a decent amount of carb content. A cup of Shiitake cooked without salt has 20.71 g of carbs. They are also very healthy as they contain nutrients like Vitamin D and Zinc.

Fruits have carbohydrates too, especially when dried. Tropical fruits which are naturally sweeter are also among the highest in this list. For high carb fruits, pick the following:

1. Bananas (medium piece) – 26.95 g
2. Mangoes (one cup, sliced) – 28.05 g
3. Dates (one cup, pitted) – 17.99 g (Medjool) and 133.55g (Deglet Noor)
4. Grapes (one cup, seedless) – 29.96g
5. Oranges (piece) – 24.65 g
6. Pineapples (cup) – 20.93 g
7. Breadfruits (cup) – 59.66 g
8. Kiwis (cup) – 25.95 g
9. Plums (cup) – 18.84 g
10. Apples (medium piece) – 19.06 g
11. Cherries (cup) – 23.21 g
12. Pears (cup) – 25.51 g
13. Blueberries (cup) – 21.01 g
14. Grapefruits (cup) – 24.52 g
15. Guava (cup) – 19.60 g
16. Avocado – 23.77 g

Fruits and vegetables are not the only Vegan-friendly high carb and low-fat diet products. Whole grains and cereals like Barley, Quinoa, Millet, Rye, Oat, and Wheat are good sources of energy too. Brown rice, Red rice, and Black rice are healthier alternatives than White rice. Lima beans, peas, olives and nuts rounds up the high carb and low-fat requirement quickly. But go easy on the oil-rich nuts for your dietary fat requirement.

The fruits and vegetables listed here may be high in carbohydrates, but it doesn’t mean that they pack on the pounds. These are seriously healthy, fiber-rich alternatives that also give doses of vitamins needed by the body. But as in all things, balance is the key. Pair your healthy Vegan diet with all the other true and tested healthy practices for maximum effect. Lastly, listen to your body. Be conscious of the symptoms that may indicate the lack of proper nutrition. Do your research, and your body will thank you for it.

Facebook Comments