Vegetarian Advice: Protein, Carbs, Active Lifestyle

Question: How to not limit carbs but get enough protein without extra calories?

I have become a vegetarian within the last 7 months and I am 25 years old with an active lifestyle (5'8'' and 140 lbs). I am training for my first marathon this summer. I am on a seizure medication that occasionally gives me problems with low blood sugar. I try to eat regularly and add protein in at every snack or meal to maintain blood sugar.

I have not noticed weight gain but rather weight shifting so to speak...my legs and thighs are thinner but I feel like I am getting a bit of a belly. Any suggestions for how to not limit carbs that are necessary for training but still getting the protein I need without all the extra calories? - J. S.

Savvy Vegetarian Advice

Dear J. S.,

Many new vegetarians eat a lot of soy, which they see as complete protein and a satisfactory replacement for meat. But soy is a common allergen, and can cause weight gain and lethary in people with low thyroid. Soy beans are also high in fat, unlike other beans - that's why soy oil is made from the soy bean. So until you see how it affects you, limit soy to a few modest servings a week of traditional soy foods like soy milk, tofu or tempeh.

Most vegetarian foods, especially legumes and whole grains, have protein, carbs and fat in varying percentages. So think holistically, rather than in separate categories. By eating a wide variety and different combinations of whole foods within your dietary restrictions, you should be able to meet your nutritional needs without excess calories.

Legumes - beans and lentils, are an excellent low cal source of vegetarian protein, especially when combined with whole grains. Beans have some carbs, and are slow to digest, so will help to maintain your blood sugar levels. Be sure to use some fat and spices in cooking beans, to help with flavor and digestibility.

Eat about 60% whole grain, to get the maximum vitamins and minerals from your calories. Whole grains have a surprising amount of protein, oats and quinoa having the most. Those two are also highest in fat of all the grains. Whole grains (not whole grain flours) are high in fiber, and digest slowly, so they maintain blood sugar levels for a few hours after eating, avoiding highs and lows.

Sprouting anything increases protein and vitamins, and decreases carbs. See the SV article on sprouting. I've attached the SV Vegetarian Nutrition Report for you as well. I think if you focus on a well-balanced vegetarian diet, that you won't need to worry so much about protein and carbs in isolation.

All the best, Judith Kingsbury, Savvy Vegetarian

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