Low-Carbohydrate Eating for Jews
Nu? 💪🏻💪🏼💪🏽💪🏾💪🏿
I chose the title "Low-Carbohydrate Eating for Jews" to make you laugh because, let’s be real, it sometimes feels like our entire cuisine is built on a foundation of carbs! And in these times, laugher is medicine for us.
Why I Moved Away from High-Carb Veganism
Since transitioning away from veganism in 2021, I’ve been on a journey to understand functional nutrition for our times. My path toward healthy eating started when I embraced vegetarianism at 12, driven by a desire to positively impact the environment. Back in the early 90s, vegetarianism was gaining widespread traction. As an adult, I moved to a fully vegan diet, focusing on plant-based whole foods that were low in fat and oil but high in carbs and low in protein. This worked for me for several years, as you can see from the Jewish Food Hero cookbooks I published during that time.
However, over time, I realized that veganism was taking a toll on my physical, mental, and emotional well-being. Among the symptoms I experienced were insatiable hunger, constipation, exhaustion, and general bodily fatigue (brittle nails and hair, for example). Seeking help from a food coach, I was introduced to counting macros, which transformed my eating habits. I began incorporating animal protein, carbohydrates, and fats back into my diet.
My Macros Experiment
Counting macros helped me so much that I even wrote a cookbook/guidebook about it. The approach felt empowering because it was a non-judgmental, objective way to view food, breaking it down into its three main components—protein, fats, and carbohydrates. It taught me how each macronutrient fuels the body, focusing on nutrient balance rather than restriction.
Through counting macros, I became more mindful of portion sizes and how different foods affect my body weight, energy, and mental clarity. I learned how to align my meals with personal health goals without feeling deprived.
During this experiment, I consumed what is considered a "low-carb" diet, eating under 100 grams of carbohydrates per day. Low-carb eating prioritizes protein and healthy fats while moderating or restricting carbohydrate intake. In contrast, the average person today consumes significantly more carbohydrates—often over 250 grams per day—much of it coming from processed, refined carbs. Overconsumption of these "empty" carbs is linked to increased rates of obesity, type 2 diabetes, and metabolic syndrome.
Sugar Spikes
Studies show that excessive carbohydrate intake, especially from refined sources, leads to spikes in blood sugar and insulin, which promotes fat storage and increases hunger shortly after eating. This seems ironic since we often think of carbs as essential for "filling" a meal. Many public health experts link the modern epidemic of chronic disease to overconsumption of these refined carbs, combined with a decrease in physical activity.
By adopting a more balanced approach to macronutrients—focusing on nutrient-dense foods and managing carbohydrate intake—we can reverse some of these harmful effects and promote long-term health.
Our Low-Carb Education Journey
For Jewish year 5785, I want to take our community on a low-carb education journey. I started Jewish Food Hero to help our community get healthier because, let’s face it, we need physical health and strength to meet the many challenges facing us today. The Jewish community, like any other, needs to be physically strong and resilient to tackle these challenges with energy and vitality.
Understanding how a balanced, low-carb approach can support our bodies and minds will help us build a stronger foundation to face whatever comes our way.
From Food Restriction to Food Regulation
It’s important to recognize that food restriction doesn’t work for everyone. However, many of us today need to regulate our food choices to achieve a body weight that feels right, maintain physical energy, and support emotional balance. Instead of seeing this as restrictive, we can frame it as food regulation—a positive and essential skill in our times. Managing our food intake is a mindful, intentional approach to self-care, not indicative of disordered eating.
Here are a few of the benefits you can expect from a protein-first, low-carb diet:
Feeling fuller for longer
Better nutrition from focusing on nutrient-dense proteins and vegetables
More energy and better sleep
Physical improvements: stronger hair and nails, faster muscle recovery
Better hormonal balance, particularly important for women
Weight loss
More stable blood sugar levels
Improvements in mental health
No Need to Worry!
If you want to eat a low-carb diet, don’t worry! (And since October 7th, we all need fewer worries.) I’m here to guide you through it step-by-step without adding extra stress. In this post, I’ll outline everything you need to know to start a healthy low-carb diet, including the benefits, types, and key foods.
The main takeaway is simple: low-carb eating prioritizes protein and healthy fats while moderating carbohydrates.
What Is a Low-Carbohydrate Diet?
A low-carb diet focuses on vegetables, proteins, and healthy fats that are low in carbohydrates. People choose this diet for various reasons—weight loss, blood sugar control, or more energy.
A low-carb diet typically derives 20-30% of its energy from carbohydrates. (This is likely higher than you expected, as some low-carb diets, like keto, aim for even lower targets.) Each low-carb plan allows for different amounts of carbs, but they all limit foods that raise blood sugar, such as sugary foods, starchy vegetables, grains, and some fruits.
Benefits of a Low-Carb Diet
There are numerous benefits to following a low-carb diet, many of which contribute to better physical and mental well-being. Here are some key advantages:
Weight Loss: Low-carb diets naturally reduce the intake of ultra-processed, sugary foods, promoting fat loss by encouraging the body to draw from fat stores for energy.
Better Blood Sugar Control: Reducing carbs helps stabilize blood sugar, preventing the peaks and crashes that lead to fatigue and cravings.
Improved Energy and Mental Clarity: Without blood sugar spikes, energy levels remain consistent, leading to better focus and mental clarity. Many people also experience improved sleep.
Physical and Hormonal Health: Low-carb diets support stronger hair and nails, faster muscle recovery, and better overall strength. Hormonal balance is especially important for women.
Better Mental Health: Stable blood sugar levels can positively impact mental health by improving mood, reducing anxiety, and enhancing cognitive function.
Expanding Your Kosher Protein Options
Protein is a central component of a low-carb diet. While I relied heavily on plant-based proteins for years, I now feel much better incorporating high-quality animal proteins. Here are some nutrient-rich kosher protein options:
Eggs: A complete protein rich in essential nutrients like choline and B vitamins. They’re versatile and easy to incorporate into meals.
Fish: Salmon, tuna, mackerel, cod, halibut, and sea bass are all low in carbs and high in beneficial fats like omega-3s.
Poultry: Chicken, turkey, and duck are lean proteins that are easily incorporated into many low-carb dishes.
Red Meat: Beef and lamb are excellent protein sources that provide iron, zinc, and vitamin B12. Bison is another great option.
Full-fat Dairy: Cottage cheese, Greek yogurt, and hard cheeses like cheddar are great sources of protein and healthy fats.
Low-Carb Fruits & Vegetables List
It’s important to remember that different fruits and vegetables affect people differently. Pay attention to how your body responds to certain foods and adjust accordingly. Here are some low-carb options:
Low-Carb Vegetables:
Spinach
Kale
Arugula
Lettuce
Broccoli
Cauliflower
Zucchini
Avocado
Olives
Low-Carb Fruits:
Strawberries
Blueberries
Raspberries
Blackberries
Lemons
Tomatoes
Types of Low-Carb Diets
Ketogenic Diet: A very low-carb, high-fat diet designed to induce ketosis, where the body burns fat for fuel.
Moderate Carb Diet: Allows for 20-100 grams of carbs per day, balancing macronutrients while reducing overall carbohydrate intake.
Concluding Thoughts
Adopting a low-carbohydrate diet can offer numerous health benefits, including improved blood sugar control, weight loss, and better energy levels. By focusing on high-quality proteins, healthy fats, and nutrient-dense, low-carb vegetables and fruits, you can support your body’s needs and develop a sustainable eating plan that nourishes you physically and mentally.
I’d love to hear from you! What has your experience with low-carb eating been like? Have you tried different approaches, and what impact has it had on your health and well-being? Please share your thoughts and experiences in the comments below!
Am Yisrael Chai ✡️🕊️.
Kenden