Soy Free Vegetarian

mlb929

I'm really leaning towards less meats in my diet, and frankly am just find not having any meat. I'm pretty confident that I can eat a vegetarian diet quite successfully, however, I'm not wanting to use soy products. I know nuts, but they are high in fat, and bean but they are high in carbs. Are there some tips to a plant based diet without soy?

I should add, I'm not intending on giving up eggs, however, I am not a big milk fan, more allergy related than simply just not wanting to do cheeses or milk.

deb3129

There are a lot of good options for a vegetarian diet that do not include soy. There are plenty of alternative milks, and you can get the protein you need from beans, nuts, and eating a lot of veggies. The biggest concern I see with your question is that is is nearly impossible to eat a low carb, plant based diet. It is by nature a carb heavy diet. I eat a whole foods, plant based diet and consume somewhere in the area of 300 carbs a day, that comes from my fruits and veggies, not from processed carbs.

mlb929

Sorry, I should add, it's not "low carb" diet I'm after. I'm Insulin Resistant and have difficulty with carbs and blood sugar.

KellyAthleticsLLC

Hi Deb, I have been vegan for a year now. Why do you need a low-carb? There are a lot of soy-free vegan options too. Add me and we will chat

redraidergirl2009

Is there a reason you don't want to eat soy? Allergy?

You can eat a soy-free vegetarian diet, but that will require more label reading and cooking. Other types of beans are great sources of protein, quinoa (has all essential animo acids), and even just eating more veggies overall will bump up your nutrition. Salads, baked potatoes, mushrooms, ect..portabella mushrooms make good burgers or go in salads.

Firefox7275

If you are wanting to control the types and amounts of carbs you eat AND restrict meat and fish AND restrict soy AND don't really like dairy IMO see a dietician so you don't end up with a diet that is deficient in one or more nutrients. You really are leaving yourself very few options for complete protein, vitamin B12, long chain omega-3s and several minerals for example.

Protein is key in blood sugar control, but most vegetarian sources are much lower than meat and fish, and you would always need to combine nuts/ seeds with a high carb source (wholegrains, pulses) which is far from ideal. I could see you ending up totally reliant on powders and pills and eating eggs twice each day unless you are willing to include fish?

jaz050465

Do you get quorn in the USA. It's a bit processed but loads of options.

FlaxMilk

I'm not soy free, but I try to only eat soy when I am out. I'm a sucker for soy lattes and well prepared tofu. But I don't buy soy milk or use soy protein powder. I use pea protein powder instead. I love soy, but too much is not good for me/hormones.

theblackbirdtree

Soak raw nuts and seeds and keep them around for snacking.
You can also blend/process them into creams and thickeners for soups and dressings, or even as dessert options.

http://vegetarian.about.com/od/beverage1/a/soaking-nuts.htm

theblackbirdtree

The fats inherent in foods (not added) actually alleviate diabetic and insulin resistant symptoms. A lot of scientific studies and evidence are beginning to emerge about this. Fascinating and exciting stuff (Pre-Med student).

Rocbola

Salads, soups, rice or potato dishes, smoothies, or just plain ol' fashioned raw fruit are all delicious and soy-free. Within those categories of food, there are hundreds of recipes available to try and make to your tastes.

now_or_never12

Eat nuts. They are high in protein which is what vegetarians need. Sure they are higher in fat but they are a good fat. You need dietary fat in your daily diet.

There are soy free versions of vegetarian products. I am vegetarian. I don't often eat the meat replacement type items. I do purchase them now and again however I don't eat them enough to worry about the soy.

I have protein shakes now and again when I need to up the protein. I use Almond milk in mine. Eggs are a great source of protein. Nuts and beans are great sources of protein. YOu don't need to eat a lot of carbs... eat the right carbs. Whole grain items, low GI carbs, vegetables, etc.