Help locating prepackaged foods

1561 Views 17 Replies 5 Participants Last post by Naturebound, Nov 8, 2014

sarahsue

Discussion Starter · Nov 5, 2014

Due to a self-imposed diet to limit cholesterol and being diabetic at the same time, my food menu is severely restricted. I eat twice a day-a small plate of: 1 Boca burger, (no bread) a serving of some type of greens, a quarter of an apple, and some peanuts or nuts. It's almost a month in to this diet, and I have to stay on this diet until the 5th of January, when I see my doctor. If I am able to show a decrease in cholesterol, I will avoid having to take a statin med, which is the goal.
Now, I enjoy the Boca, and/or Boca crumbles, but I would really like a substitute now and then!
Can you suggest a prepackaged food that you like to eat other than Bocas -the name, the variety, etc.? I would surely appreciate any input. By the way, all the tempeh I have seen is high in sugar. Thanks so much!

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Raised By Wolves

· #2 · Nov 5, 2014

sarahsue said:
Due to a self-imposed diet to limit cholesterol and being diabetic at the same time, my food menu is severely restricted. I eat twice a day-a small plate of: 1 Boca burger, (no bread) a serving of some type of greens, a quarter of an apple, and some peanuts or nuts. It's almost a month in to this diet, and I have to stay on this diet until the 5th of January, when I see my doctor. If I am able to show a decrease in cholesterol, I will avoid having to take a statin med, which is the goal.
Now, I enjoy the Boca, and/or Boca crumbles, but I would really like a substitute now and then!
Can you suggest a prepackaged food that you like to eat other than Bocas -the name, the variety, etc.? I would surely appreciate any input. By the way, all the tempeh I have seen is high in sugar. Thanks so much!

I'm a fan of rice and beans because they're fast & easy. There are a variety of canned beans that come already seasoned such as Kuner's southwestern beans or Joan of Arc spicy chili beans. Heat those up and toss them over a microwaveable packet of brown rice, throw on one of those little pre-measured cups of guacamole and some salsa and you have a meal. Hanover also makes seasoned frozen beans, some of which are pretty tasty. Beans are your number one weapon in combating cholesterol.

I've also, when pressed for time, nuked some frozen mixed veggies and tossed them with either spices or a bit of soy sauce and had that with quinoa or rice.

The problem I've found with most packaged foods is that they're usually dangerously high in sodium. I like Tasty Bite's vegan Indian entrees over brown basmati rice but the sodium levels are too high imo for regular consumption. http://www.tastybite.com/products/

Do you not have time to prepare foods made from scratch like a simple stir fry or chili? At least that way you can control what goes into your food.

It also doesn't sound as if you're eating very much, calorie wise. Be aware that if you're also losing weight while trying to control your cholesterol it may backfire since burning excess body fat can often temporarily raise cholesterol levels. I would advise incorporating some flaxseeds into your daily diet since they're been shown to help reduce cholesterol as well as increase your intake of leafy greens, steamed as well as raw.

Despite being a vegan most of my life, I have the potential for high cholesterol unless I strictly control what I eat and the best way I found to bring things under control was to prepare food from fresh ingredients as often as possible.

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sarahsue

Discussion Starter · #3 · Nov 5, 2014 (Edited)

First, thank you for your suggestions! If I could eat rice and beans I would eat them all the time, as the combo is my first and foremost wished for food, seriously! Rice is taboo (even brown rice) for me. I eat beans on occasion, but they raise my blood sugar -as such I can only eat 1/4 cup at a meal. Lately I have been subbing the beans for a quarter of a sliced apple in order to eat some fruit.

The sodium in prepackaged is always a consideration for me also. (I was diagnosed with hypertension, but the last time I was at the doctors apparently it was no longer an issue.)

The stir fry I do right now on this diet- I combine crumbles, onions, green peppers, a little sugar-free relish, and some sugar-free 'barbecue' sauce.
I have large sized baggies each of frozen fresh-picked (or bought) broccoli, onions, mushrooms, green-peppers,celery and spinach. All these foods don't raise my sugar. When I purchase these items I use them first, saving the rest to go in the huge baggies, as I only cook for one. I keep a head of cabbage always in the ready in the fridge. Also eat bok-choy.

The reason I do the bocas and crumbles is because, in an attempt to lower the cholesterol, the diet should only be veggies and only ones that don't raise the sugar, which is green veggies primarily, or salad, and only a small serving of something like fruit or beans as they raise my sugar. The Boca-type foods help with the hunger issue. Pasta, root vegetables, rice, breads, most fruits, etc., (all the yummy stuff, lol, are taboo. I'm down to 1 diabetic pill a day, (the usual dose is 2 tabs a day, then you either stay with that regimen, adjust with 3 pills,etc, then insulin. Sometimes I only need one half pill per day, keeping with a low sugar diet. The other way (up) is insulin. It's a hard row to hoe, which is why people become insulin dependent, in most cases.

But see, I didn't know about flax seed, although I have seen the words 'flax-seed' on a diabetic forum I visit, I didn't know to what good they were for. (I thought they were just an ok additive or something.) Now I have to find out how best to employ them! And I so thank you for telling me about the use of flax-seeds. I will check out the Tasty Bites as I love Indian. Oh my gosh -thank you so much -there may be something in their products I can eat!

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Raised By Wolves

· #4 · Nov 6, 2014 (Edited)

You should be able to eat quinoa without worrying about it raising blood sugar levels since it's actually a seed and not a proper grain like rice. I honestly don't understand how beans are effecting your insulin levels to any great extent since they have any extremely low glycemic load. The soluable fiber they contain should be helping prevent glucose levels in other foods from causing spiking.

Here's a book you might be interested in. http://www.amazon.com/Cholesterol-Protection-Life-Joel-Fuhrman/dp/0974463310

The author is a medical doctor who has specialized in nutrition for over twenty years and has had resounding success with his patients by prescribing a largely vegan diet. A lot of libraries carry this book so you may not even have to buy a copy but it contains a lot of valuable information for people who have high cholesterol and other health issues.

For the flax seeds - they last longer if you purchase the whole seeds and use a spice grinder to pulverize them. Don't eat them whole since they'll just pass through you. You can sprinkle them on salads or onto whatever entree you're eating. About a tablespoon a day should help. Ditto for Chia seeds. They're also a good way of lowering cholesterol naturally along with a handful of raw, unsalted nuts. Walnuts are excellent because of the omega -3s they contain.

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Naturebound

· #5 · Nov 6, 2014

This is all I can think of in terms of prepackaged foods you could eat (low in sugar):
http://www.fantasticfoods.com/productlist.aspx?catid=Entrees+and+Side+Dishes

The hummus mix and falafal mix in those options are decent and very low in sugar and fat/calories, but do have some sodium. The hummus stuff might go well with raw broccoli, cabbage wraps, snap peas etc.

I find it odd also that you can't have bread or beans, yet the bocca burgers have vital wheat gluten in them and soy, which is a type of bean. Peanuts are also a type of legume.

I like to take some extra firm tofu (one serving generally has about 3 grams of carbs but no sugar), crumble it into a blender, and add some pure cocoa powder (not sweetened but the pure cocoa powder used for baking that is bitter on it's own), packet of stevia, and a splash of water or plant milk and blend it into a pudding. Makes a great high protein low sugar snack or breakfast.

Hope this helps.

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silva

· #6 · Nov 6, 2014

You have kinda described one of my favorite salads. Greens, chopped veggies,walnuts, chopped apple, green olives (my sub for blue cheese) and a warm, cubed Boca chik'n on top! You probably meant the "burger" though?

It does sound counter intuitive to me that something with soy, and gluten would be ok but not beans or rice.
Do you see some one who knows nutrition, or is familiar with veg'n diets?

http://www.pcrm.org/health/health-topics/diet-and-diabetes-recipes-for-success
http://www.diabetes.org/food-and-fitness/food/planning-meals/meal-planning-for-vegetarians/
https://www.vrg.org/journal/vj2003issue2/vj2003issue2diabetes.htm
http://www.vrg.org/blog/2012/06/14/the-vegabetic-successful-veganism-as-a-type-1-diabetic/
http://asweetlife.org/feature/a-diabetic-vegan-an-interview-with-adrian-kiger/

As for tempeh, I looked at my 8 oz package of Trader Joes tempeh and for 4 oz serving size it has less than 1 gram sugar, 9 g fiber, 20 g protein, 8% calcium and 15 % iron. Total carb 16g, sodium 10 mg

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sarahsue

Discussion Starter · #7 · Nov 6, 2014

Raised By Wolves said:
You should be able to eat quinoa without worrying about it raising blood sugar levels since it's actually a seed and not a proper grain like rice. I honestly don't understand how beans are effecting your insulin levels to any great extent since they have any extremely low glycemic load. The soluable fiber they contain should be helping prevent glucose levels in other foods from causing spiking.

Here's a book you might be interested in. http://www.amazon.com/Cholesterol-P...just me but others who pass through and read.

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sarahsue

Discussion Starter · #8 · Nov 6, 2014

Naturebound said:
This is all I can think of in terms of prepackaged foods you could eat (low in sugar):
http://www.fantasticfoods.com/productlist.aspx?catid=Entrees+and+Side+Dishes

The hummus mix and falafal mix in those options are decent and very low in sugar and fat/calories, but do have some sodium. The hummus stuff might go well with raw broccoli, cabbage wraps, snap peas etc.

I find it odd also that you can't have bread or beans, yet the bocca burgers have vital wheat gluten in them and soy, which is a type of bean. Peanuts are also a type of legume.

I like to take some extra firm tofu (one serving generally has about 3 grams of carbs but no sugar), crumble it into a blender, and add some pure cocoa powder (not sweetened but the pure cocoa powder used for baking that is bitter on it's own), packet of stevia, and a splash of water or plant milk and blend it into a pudding. Makes a great high protein low sugar snack or breakfast.

Hope this helps.

Oh yes, Fantastic Foods and their falafel!! I haven't seen this brand on the shelves for ages, hence I totally forgot about them. We used to do the falafel -I think I did 'rounds' or balls, but I can't remember what with. I think I used cucumbers as a side. My husband, who lives out of state, will remember. The numbers look quite good, although I don't know first hand as it's chick-peas. I bet Amazon sells these products.

"I find it odd also that you can't have bread or beans, yet the bocca burgers have vital wheat gluten in them and soy, which is a type of bean. Peanuts are also a type of legume. "
Although the American Diabetes Asso. says you can have bread, a slice, what they say is as bogus as the food pyramid. (they also say you can have potatoes, gravy, etc.) People not in the know using their diet plan end up on insulin.
Not all diabetics are the same -using a meter after eating tells you what you can and can not allow into your body. I can't do any bread, beans raise my sugar also. Peanuts for some reason don't do a thing to me. Like mushrooms, my body doesn't resist them.
If you look at the numbers for rice, for instance, the carbs just don't seem that bad. My husband read the numbers to me about 6 months ago on the phone, (he's a vegetarian) and on his insistence, (and my hope) I purchased a small bag of rice. I did only 1/4 cup of cooked rice and my sugar soared to 270. (right now I'm around 85-95)
Beans are much touted for diabetics. ( I do them in the crock-pot), but a serving of 1/2 cup of white beans, the most tolerant for me, brings my sugar up to about 150. 150 is almost acceptable but on this diet, right now, until early January, it isn't.
You mentioned snap peas. They are another no-no for me, as well as green peas. It's not only sugars that should be avoided, but also carbs, which raise sugar levels.
For whatever reason, the Bocas and crumbles don't raise the sugar.
I'm sure by now you are almost asleep reading all this diabetic info (keep it for late night reading when you just can't nod off,lol). I am glad you posted here -I read a lot of your posts -I remember one post you did had me laughing and enjoying everything you said.

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sarahsue

Discussion Starter · #9 · Nov 6, 2014

silva said:
You have kinda described one of my favorite salads. Greens, chopped veggies,walnuts, chopped apple, green olives (my sub for blue cheese) and a warm, cubed Boca chik'n on top! You probably meant the "burger" though?

It does sound counter intuitive to me that something with soy, and gluten would be ok but not beans or rice.
Do you see some one who knows nutrition, or is familiar with veg'n diets?

As for tempeh, I looked at my 8 oz package of Trader Joes tempeh and for 4 oz serving size it has less than 1 gram sugar, 9 g fiber, 20 g protein, 8% calcium and 15 % iron. Total carb 16g, sodium 10 mg

Hi Silva. You said " It does sound counter intuitive to me that something with soy, and gluten would be ok but not beans or rice." Not all carbs are created equal. The ADA 'recommends' a huge amount of carbs per day. As such, if one follows their diet, if you are truly diabetic, (not borderline) you will end up taking more and more meds, eventually ending with insulin. All this diet does is assist you to a slower time when you will end up taking insulin. They expect that most people cannot do a truly low carb diet and have diabetes at the same time. This is true in the medical arena also.

I started learning about diabetes years ago, a piece at a time, and through trial and error, doing low carb, I am now not only not on my way to insulin, I am down to 1 pill a day. But due to my low numbers, I only take 1/2 pill- that one at dinner.
Sadly, when I was diagnosed with diabetes I was vegetarian and a walker. At that time, pre-diagnosis, I didn't know about the diabetes, and I had terrible heartburn, sick to my stomach, etc. I only ate rice and water. (which the rice was bad for me but I didn't know).
But now I have to tackle the cholesterol. The diet I am doing is essentially a 'starvation' diet, the only diet that has been shown to reverse diabetes. In a nutshell, the creators of this diet believe that the fat around your kidneys and pancreas is what leads to diabetes. And that area of the body is the hardest to lose. Most folks with diabetes have the proverbial 'pouch'. The problem with this particular diet and myself, is that I don't really have much weight to lose. Although I don't own a scales, I can see a small reduction in my tummy 'pouch', so I believe I am on to something here. If losing weight, even 5 lbs, which would bring me to about 125 lbs, will mean I won't have to take the dreaded statins, I'll keep at it.

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Raised By Wolves

· #10 · Nov 6, 2014

sarahsue said:
I think I will get this book! It sounds like it has vital information, although I assume he is addressing people that don't have diabetes.
Yams, they raise my sugar, I love them and wait for the holidays when stores sell them the cheapest, but again, I can only eat a tiny amount. Everything changes when you're diabetic.
So, you say pulverize the seeds - then use about a tablespoon of the pulverized seeds on or in something? I wonder if they would be suitable inside a salad dressing or mushroom soup??
The nuts are acceptable and I use them as mentioned earlier -walnuts, cashews,almonds, all raw and unsalted, in this diet. Thank you for taking the time to look the book up at Amazon and linking it here. You have much knowledge and I just bet your words are helping not just me but others who pass through and read.

You can certainly use the flax or chia seeds in a dressing if you like. Or in a smoothie or soup or mixed in wherever you like. You can buy pre-ground flax seeds but I found they can get stale and develop an off flavor if they sit around too long which is why I like the whole seeds I can grind myself.

I'm kind of a fan of the doctor that wrote that book because he promotes healthy food as a way of life rather than pharmaceuticals. He does an amazing amount of research and reading to stay abreast of nutritional studies and he has a number of other books out that discuss diabetes at length including one called 'The end of Diabetes'. http://goo.gl/wcQU9d

I have not read that one as I'm not diabetic so I can't personally attest to its effectiveness but, if you can find a copy, it might be worth a read even if you already do a lot of things he recommends.

I know there's a correlation between diabetes & high cholesterol but please remember what I said previously. If you're losing weight while on this eating plan, there's a good chance your cholesterol will spike because of the fat you're burning. You need to be in a plateau of about 4 weeks before your levels will settle down and you'll get an accurate reading. I had the shock of my life several years ago when I went for a follow up test and found that my levels had jumped up about twenty points rather than reversing. They finally declined to where my total is under 150.

Best of luck to you!

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LedBoots

· #11 · Nov 6, 2014

I like the gardein products if you are in a place that sells them. In the US, Target stores often have them, as well as grocery stores. I'm not sure of their carb content, but they list nutrition facts on their site. http://gardein.com/

sarahsue

Discussion Starter · #12 · Nov 7, 2014

Raised By Wolves said:
You can certainly use the flax or chia seeds in a dressing if you like. Or in a smoothie or soup or mixed in wherever you like. You can buy pre-ground flax seeds but I found they can get stale and develop an off flavor if they sit around too long which is why I like the whole seeds I can grind myself.

I know there's a correlation between diabetes & high cholesterol but please remember what I said previously. If you're losing weight while on this eating plan, there's a good chance your cholesterol will spike because of the fat you're burning. You need to be in a plateau of about 4 weeks before your levels will settle down and you'll get an accurate reading. I had the shock of my life several years ago when I went for a follow up test and found that my levels had jumped up about twenty points rather than reversing. They finally declined to where my total is under 150.

Best of luck to you!

Just wow -150. -Sounds like you're way ahead of the curve -while so many people ignore their weight issues, sit down to a plate of ribs and french fries.
Today marks one month since I started this diet. The previous doctor visit my cholesterol was somewhere around 260. I immediately changed my diet for the better, more raw, no cholesterol laden products, yet the next time I saw the doctor, the cholesterol was 20 points higher. Which is why at this time I'm doing this last-ditch effort diet. Not that anyone here would be interested, here's a link on the diet. However, it stresses it only works on diabetics 4 years or less into diabetes. I'm way past that..
http://www.ncl.ac.uk/magres/research/diabetes/reversal.htm
But it is reasonable to limit food intake anyway, we only need so much at a sitting, the rest is pure appetite.
I have flax seeds on my grocery list now. And the diabetic forum I read has some recipes also. Unfortunately, most diabetics, not all, but most use meat to quench their 'appetite'
You guys have helped so much -the flax seed knowledge and some food recommendations too. I wonder what steamed cabbage with tcp inside would taste like?

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sarahsue

Discussion Starter · #13 · Nov 7, 2014

LedBoots said:
I like the gardein products if you are in a place that sells them. In the US, Target stores often have them, as well as grocery stores. I'm not sure of their carb content, but they list nutrition facts on their site. http://gardein.com/

Yes they are available where I shop, in the same area as the bocas. I'll study the numbers and hopefully (be able to ) purchase something they make. They sell a LOT of different products! Thank you! What do you purchase?
I bought something last week (around 4.00 for the box) it was actually awful. I cannot imagine anyone eating these burgers.
Either the box I purchased was a return or something on that order, the outside of the burger was almost emerald green and tasteless. Hence why your recommendation means a lot.

Naturebound

· #14 · Nov 7, 2014

sarahsue said:
Oh yes, Fantastic Foods and their falafel!! I haven't seen this brand on the shelves for ages, hence I totally forgot about them. We used to do the falafel -I think I did 'rounds' or balls, but I can't remember what with. I think I used cucumbers as a side. My husband, who lives out of state, will remember. The numbers look quite good, although I don't know first hand as it's chick-peas. I bet Amazon sells these products.

"I find it odd also that you can't have bread or beans, yet the bocca burgers have vital wheat gluten in them and soy, which is a type of bean. Peanuts are also a type of legume. "
Although the American Diabetes Asso. says you can have bread, a slice, what they say is as bogus as the food pyramid. (they also say you can have potatoes, gravy, etc.) People not in the know using their diet plan end up on insulin.
Not all diabetics are the same -using a meter after eating tells you what you can and can not allow into your body. I can't do any bread, beans raise my sugar also. Peanuts for some reason don't do a thing to me. Like mushrooms, my body doesn't resist them.
If you look at the numbers for rice, for instance, the carbs just don't seem that bad. My husband read the numbers to me about 6 months ago on the phone, (he's a vegetarian) and on his insistence, (and my hope) I purchased a small bag of rice. I did only 1/4 cup of cooked rice and my sugar soared to 270. (right now I'm around 85-95)
Beans are much touted for diabetics. ( I do them in the crock-pot), but a serving of 1/2 cup of white beans, the most tolerant for me, brings my sugar up to about 150. 150 is almost acceptable but on this diet, right now, until early January, it isn't.
You mentioned snap peas. They are another no-no for me, as well as green peas. It's not only sugars that should be avoided, but also carbs, which raise sugar levels.
For whatever reason, the Bocas and crumbles don't raise the sugar.
I'm sure by now you are almost asleep reading all this diabetic info (keep it for late night reading when you just can't nod off,lol). I am glad you posted here -I read a lot of your posts -I remember one post you did had me laughing and enjoying everything you said.

thanks for the compliments! How very kind of you!

Wow, I know so little about diabetes and I am surprised to learn you are a healthy weight with I presume type II diabetes. It makes sense that different people handle various foods differently. I wouldn't have thought of snap peas having sugar/carbs in them but I can see that they would now. I personally can't handle cashews...have a terrible intolerance to them...but I can substitute them with blanched almonds with no problem. Consuming the peanuts and other nuts/seeds sounds like a wise idea for you in that they keep the blood sugar down and may prevent too much weight loss. I personally need a little fat in my diet daily for stamina and to feel good. I tried ultra low fat diets in the past and felt run down and hungry.
Have you ever looked into Joel Fuhrman's Eat to Live program? he sort of follows a low carb vegan way of eating although he utilizes fruits a lot so I guess it isn't totally low carb. He is big on vegetables and nuts/seeds. Might be worth looking at some of his recipes. Of course I don't think he is too much into prepackaged foods though.

I am not at all bored reading these posts and learning more about diabetes. I hope you can find a way to make all this work as a veggie! Best wishes!

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Raised By Wolves

· #15 · Nov 7, 2014

Naturebound said:
thanks for the compliments! How very kind of you!

Wow, I know so little about diabetes and I am surprised to learn you are a healthy weight with I presume type II diabetes. It makes sense that different people handle various foods differently. I wouldn't have thought of snap peas having sugar/carbs in them but I can see that they would now. I personally can't handle cashews...have a terrible intolerance to them...but I can substitute them with blanched almonds with no problem. Consuming the peanuts and other nuts/seeds sounds like a wise idea for you in that they keep the blood sugar down and may prevent too much weight loss. I personally need a little fat in my diet daily for stamina and to feel good. I tried ultra low fat diets in the past and felt run down and hungry.
Have you ever looked into Joel Fuhrman's Eat to Live program? he sort of follows a low carb vegan way of eating although he utilizes fruits a lot so I guess it isn't totally low carb. He is big on vegetables and nuts/seeds. Might be worth looking at some of his recipes. Of course I don't think he is too much into prepackaged foods though.

I am not at all bored reading these posts and learning more about diabetes. I hope you can find a way to make all this work as a veggie! Best wishes!

Hah! Great minds think alike. I recommended Dr. Fuhrman's other books that deal with cholesterol and diabetes. I think he's a wonderful jumping off point for anyone who wants to tweak their diet toward better nutrition or for anyone who wants to try a non-invasive approach for a medical condition.

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LedBoots

· #16 · Nov 7, 2014

sarahsue said:
Yes they are available where I shop, in the same area as the bocas. I'll study the numbers and hopefully (be able to ) purchase something they make. They sell a LOT of different products! Thank you! What do you purchase?
I bought something last week (around 4.00 for the box) it was actually awful. I cannot imagine anyone eating these burgers.
Either the box I purchased was a return or something on that order, the outside of the burger was almost emerald green and tasteless. Hence why your recommendation means a lot.

I like the gardein big burger and the lime chikken strips. My son likes the spicy meat strips and the Buffalo chikken wings.

sarahsue

Discussion Starter · #17 · Nov 7, 2014

LedBoots said:
I like the gardein big burger and the lime chikken strips. My son likes the spicy meat strips and the Buffalo chikken wings.

And on to the grocery list they go! Everything on the web site looks so good. Thank you!!!!

Regarding the issue of Flaxseed on a prior post. These little seeds (having looked on the diabetic forum I read) are quite the stars -even an entire topic devoted to recipes, they are adored so much for their help with cholesterol, nutrition, etc. They use almond meal as opposed to flour,which I assume you can use flour in place of:
Poppy-seed muffins, 'quick-bread', mozzarella bread sticks, and flax-seed crackers to name a few.

As most of the posters do eggs, I found a recipe for 'flaxseed' vegan egg substitute for use in baking. (I'm not kidding) High praise for those who used it. Here is the web-link: http://www.food.com/recipe/flax-vegan-egg-substitute-104832

Zero cholesterol, one carb, no sugars. I've used another egg substitute (probably what everyone else here uses) years ago.
If anyone wants any of the recipes I can post them. In order to get to the website (that has the recipes per se,) you first have to go to http://www.netrition.com/
Then log in to the 'Message board' located on the left hand side of the page. Look for lo-carb recipes, search for a topic called, "Flax,Flax,Flax".

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Naturebound

· #18 · Nov 8, 2014

sarahsue said:
As most of the posters do eggs, I found a recipe for 'flaxseed' vegan egg substitute for use in baking. (I'm not kidding) High praise for those who used it. Here is the web-link: http://www.food.com/recipe/flax-vegan-egg-substitute-104832

This is a very common egg substitute used by vegans and I am guessing most of us here already use this, but thanks for sharing it for those who have not heard of it. Another one is chia seeds with water. It works in a similar way as the flaxseed, swelling up when soaked with water and it becomes gummy and holds well as an egg substitute. There are numerous recipes for chia pudding as well. There are so many ways to replace eggs as a vegan that I don't even miss eggs whatsoever (haven't had one for almost four years). I even make an omelet using chickpea (besan) flour or else use tofu. Tofu works as an egg replacer, as does cornstarch or vinegar/plant based milk and baking soda. Others are banana, pure pumpkin, squashes, mashed beans etc. For you though the flax or chia seeds would work great due to the low carb content, as would tofu in some instances (doesn't work as a leavener but works as a binder).

I sometimes make my own flaxseed milk with a high speed Blendtec blender and a nut/seed mesh bag to filter it through. All you need is whole flaxseeds and water. I add my own stevia herb plant I grow and sometimes add dates to sweeten it. When blended it looks amazingly like white frothy milk. The taste is a bit different but still very good. It's just another way to get in daily omega 3s in a convenient form.

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