Triglycerides and Carbs - Low carb recipes anyone?

AmyOutOfControl
AmyOutOfControl Posts: 1,425 Member
edited December 2024 in Health and Weight Loss
I just found out that my triglycerides are crazy high at my yearly physical. The doctor told me to limit carbs (simple carbs) and eliminate alcohol -- I started a diet today. Per MD instruction I am now trying to keep my carbs under 150 a day.

My diet is pretty much ALL carbs and I eat a mostly vegetarian diet. This is hard! Anyone have any good & filling low carb vegetarian snack or recipes they would like to share?

Replies

  • amusedmonkey
    amusedmonkey Posts: 10,330 Member
    edited August 2016
    When I had high triglycerides I was prescribed medical strength fish oil and the results were great coupled with weight loss and activity. Ask your doctor if this is an option if you eat fish (not sure what kind of vegetarian you are). You will basically want to lay off high fructose fruits and fruit juices for a while and eat fewer servings of fruits in general, keeping the majority of your intake to berries if you choose to eat fruits. Focus on things like avocados, oils, non starchy vegetables, nuts and legumes. Garlic is also nice. By keeping your diet higher in fat, your calorie budget will likely not be able to handle a high carb count so you will end up at a low carb level.

    Generally, caloric restriction and weight loss alone can be very helpful, as well as exercise, so don't lose hope if you find sticking to low carb too hard and you end up messing up sometimes. Do you eat eggs or dairy? Do you have access to soy products? Mushrooms are a nice and hearty addition to your meals. The other day I had butter and garlic sauteed mushrooms for breakfast topped with sunny side up eggs. You could adapt that to your version of vegetarianism by replacing the egg and butter with other things you like if you don't eat them.

    This is a recipe I tried and liked (tahini is an acquired taste though)
    http://www.taste.com.au/recipes/11956/fried+cauliflower+with+tahini+sauce
    Could skip the cheese if you don't eat it, or replace it with feta or some other crumbly cheese if you eat cheese but don't like goat cheese:
    http://www.thekitchn.com/recipe-roasted-eggplant-salad-with-smoked-almonds-goat-cheese-164756

  • Treece68
    Treece68 Posts: 780 Member
    Hmm I was going to say Steak but you are a veggi so ... Vegetables. Use spaghetti squash http://allrecipes.com/recipe/13948/spaghetti-squash-i/
    or zucchini instead of pasta, try tofu grilled with BBQ sauce or in a little oil with spices.
  • Treece68
    Treece68 Posts: 780 Member
    I guess it would help to know what you eat now to make suggestions on what you make like to eat
  • Troutsy
    Troutsy Posts: 275 Member
    Is it possible to make an appointment with a Registered Dietitian? They may be able to look at your lab work and possibly come up with meal plans for you to get you started. Your primary may be able to make you a referral.

    For Vegetarian friendly snacks: I would suggest a serving of nuts or cheese.
  • AmyOutOfControl
    AmyOutOfControl Posts: 1,425 Member
    Treece68 wrote: »
    I guess it would help to know what you eat now to make suggestions on what you make like to eat


    I do eat dairy and eggs. My Doctor mentioned cutting back on fruit which sucks - I eat a lot of it. She also recommended flax seed oil instead of fish oil -- it has Omega 3 like fish oil.

    I already exercise like crazy. I run 4 miles - 4x a week, go to yoga once a week, and go to Pilates once a week. I wish more exercise would = weight loss. I suck at diets!!!

  • cee134
    cee134 Posts: 33,711 Member
    edited August 2016
    I am in almost the exact same boat as you. Does your doctor mean all carbs or are carbs from vegetables and starchy vegetables plus whole grains ok?

    I have the same issue with triglycerides, I am about the same age as you too. And now I eat an almost all plant based diet. (I use to eat alot of refined carbs and added sugars, ie. junk food)

    I want to be very clear: I'm not suggesting you don't listen to your doctor's advice. It may sound like it though.

    I am suggesting you consider a 2nd opinion.

    What your doctor says will clearly work. However that seems to be a short term solution. The problem for me is, I wasn't eating right so short term solutions only work in the short term.

    I actually have all 5 markers of metabolic syndrome. But my doctor, who I trust and comes highly recommended by other health professionals, (i.e. he's the doctor nurses go to) said if I eat healthy (I told him I was doing a mostly plant based diet) and exercise more, my symptoms should even out.

    2 thoughts, when you eat carbs, are most of those from breads, crackers, and pastas (or white flour products)? Do you eat alot of eggs and cheese?

    Here's what I found that I am now doing: https://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf

    It's basically saying there's evidence that supports lowering cholesterol and triglycerides by eating 200 mg or less of cholesterol and 13 or less of saturated fat and choosing fruits, vegetables, whole grains, low-fat or nonfat
    dairy.

  • haviegirl
    haviegirl Posts: 230 Member
    My triglycerides dropped from 287 to 83 after I lost 30 pounds (went from 175 to 145 (in 5 months); I'm now at 140 and within 5 pounds of goal. I'm 53, female, 5'5".) I didn't do anything special, diet-wise, I just reduced calories and increased activity. I ate anything I wanted to, just much less of it. So the only thing I'm contributing, I guess, is that drastic improvements are possible and within your reach. Good luck!
  • Treece68
    Treece68 Posts: 780 Member
    Well fruit only 2-3 servings a day, cut out starchy vegetables and include more Fibrous vegetables like spinach (other greens), sprouts, broccoli, use extra virgin olive oil. Eggs good, avocado good, apparently grapes are great at lowering triglycerides.
  • RodaRose
    RodaRose Posts: 9,562 Member
    edited August 2016
    Eco-Atkins is a vegetarian plan that is relatively low carb:
    http://www.livestrong.com/article/393539-atkins-diet-plan-for-vegetarians/
    http://health.usnews.com/best-diet/eco-atkins-diet/recipes
    If you are o.k. with gluten, you can make or buy Seitan: http://www.vrg.org/recipes/vjseitan.htm
    Seitan has protein without the carbs.
    http://www.thatwasvegan.com/2012/01/30/my-favorite-chicken-style-seitan-recipe/

  • ogmomma2012
    ogmomma2012 Posts: 1,520 Member
    meatfreeketo.com Or Google 'Healthy Gamer Girl' she makes wonderful vegetarian/vegan low carb food!
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