Are you interested in a diet that combines being vegan with the keto diet? The Vegan Keto Diet is about eating plant-based foods high in healthy fats. It might help with blood sugar, weight loss, and heart health. In this guide, we’ll explain the basics, benefits, and challenges of the Vegan Keto Diet. We’ll also show you how to plan your meals, choose the right foods, and deal with potential problems.
The Vegan Keto Diet: An Overview
The Vegan Keto Diet combines the principles of veganism and the ketogenic diet. Veganism involves abstaining from all animal products, while a high-fat, low-carbohydrate, and moderate-protein intake characterizes the ketogenic diet. This may leave you wondering how to maintain ketosis, where your body burns fat for fuel while avoiding animal products [1].
Vegan Keto’s success lies in choosing plant-based, low-carb foods high in healthy fats. Instead of relying on animal sources for protein and fats, you’ll turn to plant-based options like nuts, seeds, avocados, and oils. It’s a challenging diet, but it can be done with careful planning.
The Benefits of the Vegan Keto Diet
The Vegan keto diet is like a blend of two super-healthy eating methods: veganism and keto. What makes it special is that it cuts out all animal products and focuses on eating lots of healthy fats and a few carbs from plant-based foods. Now, let’s see why this diet can be so great for your health:
Diabetes and Blood Sugar Balance
The ability of the Vegan Keto Diet to enhance blood sugar regulation is one of its advantages, which draws those with diabetes or those at risk of getting the illness to consider it. This diet can help lower insulin resistance and regulate blood sugar levels by consuming fewer carbohydrates and more healthy fats [2].
Weight Loss
Many people have weight loss as a common objective, and the Vegan Keto Diet can offer an answer. You can lose weight by encouraging your body to burn fat stored as energy by entering ketosis. Furthermore, because fats and proteins are satiating, consuming fewer calories can help with weight management [3].
Heart Health
The Vegan Keto Diet can be heart-healthy despite the common belief that a high-fat diet is bad for the heart. It strongly emphasizes eating unsaturated fats, which can help lower cholesterol and the risk of heart disease [4].
How to Limit Your Carbs on a Plant-Based Keto Diet
Successfully following a Vegan Keto Diet requires careful attention to carbohydrate intake. Here’s a breakdown of foods to eat and foods to avoid:
Foods to Eat
Before we dive into the specifics of a Vegan Keto Diet, it’s essential to understand the types of foods you should include in your meals. Here’s a brief overview of the foods to eat that will form the foundation of your Vegan Keto journey:
Non-starchy Vegetables: Leafy greens, broccoli, cauliflower, zucchini, and bell peppers should form the base of your meals.
Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds are fantastic sources of protein and healthy fats. You can toss them into your meal replacement shakes or enjoy them as a part of your lunch.
Avocado: A vegan keto superstar, avocados are high in fiber and good fats.
Coconut Products: Coconut oil, coconut milk, and unsweetened coconut flakes are great sources of healthy fats.
Oils: Use olive, avocado, and coconut oil for cooking and dressing.
Plant-Based Proteins: Incorporate tofu, tempeh, and edamame for protein without the carbs.
Plant-Based Keto Shakes: These are handy for a Vegan Keto Diet. Choose low-carb, low-sugar options fortified with vitamins and minerals for a balanced diet. They make for quick, satisfying meal replacements or snacks.
Foods to Avoid
It’s essential to understand that this diet is about keeping your carbohydrate intake low while prioritizing healthy fats. To achieve and maintain ketosis (the state where your body burns fat for fuel), it’s crucial to steer clear of certain foods high in carbs and sugars. Here’s a breakdown of what to avoid:
High-Carb Vegetables: Steer clear of starchy vegetables like potatoes, sweet potatoes, and carrots.
Grains: Eliminate grains such as wheat, rice, and oats.
Legumes: Avoid beans, lentils, and chickpeas due to their carbohydrate content.
Fruit: Most fruits are high in carbs and sugars. Limit your fruit intake.
Processed Vegan Foods: Many processed vegan products contain hidden carbs and sugars. Read labels carefully.
Sugary Snacks and Sweets: Avoid sugary snacks, desserts, and candies.
Alcohol: Alcoholic beverages can disrupt ketosis, so limiting or avoiding them is best.
7-Day Sample Meal Plan for Vegan Keto Diet
Here’s a sample meal plan to give you an idea of what a week on the Vegan Keto Diet might look like. Remember that individual calorie and macronutrient needs may vary, so adjust portions as needed.
| Day | Breakfast | Lunch | Snack | Dinner |
| Day 1 | Avocado and spinach smoothie or vegan keto shakes | Mixed greens salad with tofu | Handful of almonds | Zucchini noodles with avocado pesto sauce |
| Day 2 | Chia seed pudding | Stir-fried tempeh with veggies | Sliced cucumber with guacamole | Baked eggplant slices with vegan cheese |
| Day 3 | Scrambled tofu with spinach | Coconut curry with cauliflower rice | Celery sticks with almond butter | Stuffed bell peppers with quinoa |
| Day 4 | Coconut yogurt parfait | Kale and avocado salad | Sunflower seeds | Vegan chili with low-carb veggies |
| Day 5 | Vegan protein shakes | Roasted Brussels sprouts | Sliced bell peppers with hummus | Cauliflower and broccoli gratin |
| Day 6 | Green smoothie | Vegan sushi rolls with cauliflower rice | Macadamia nuts | Stuffed portobello mushrooms |
| Day 7 | Vegan omelet | Spinach and walnut salad | Jicama with lime and chili | Thai-inspired curry with tofu and veggies |
Egg Substitute Ideal for Keto
Eggs are a common staple in traditional keto diets due to their high fat and protein content. However, finding suitable egg substitutes is essential for those following a vegan keto diet. Here are some excellent vegan egg alternatives to consider:
Tofu: Silken tofu can mimic the texture of scrambled eggs when seasoned and cooked with your favorite spices and vegetables.
Chia Seeds: Combine 1 tablespoon of chia seeds with 2.5 tablespoons of water and let it sit for a few minutes to create a gel-like texture similar to eggs.
Flax Eggs: Mix 1 tablespoon of ground flaxseeds with 2.5 tablespoons of water and let it thicken. This works well in baking recipes.
Aquafaba: You can use the liquid from canned aquafaba to make a foam and use it instead of egg whites in recipes like meringues.
Commercial Egg Replacers: Several vegan egg replacers are available in stores, such as Ener-G or Bob’s Red Mill egg replacers.
Nutritional Yeast: While not a direct egg substitute, nutritional yeast adds a cheesy flavor to dishes, making it a good option in recipes where eggs provide flavor rather than structure.
How to Get Enough Fat on the Keto Diet For Vegans
The Vegan Keto Diet strongly emphasizes consuming healthy fats, as they serve as your primary energy source. Here are some tips on ensuring you get enough fat in your diet:
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are all packed with healthy fats. Sprinkle them on salads or yogurt, or enjoy them as snacks.
Coconut: Coconut oil, coconut milk, and unsweetened coconut flakes are excellent sources of saturated fats. You can use coconut milk for cooking and coconut oil in your recipes.
Avocado: Avocado is a rich source of monounsaturated fats. Use it in salads, smoothies, or topping for various dishes.
Olive Oil: Extra virgin olive oil is a staple in the Mediterranean diet and a great source of monounsaturated fats. Drizzle it on salads or use it for sautéing vegetables.
Nut Butter: Peanut butter, almond butter, and other nut butter are rich in fats and can be enjoyed in various ways, from spreading on toast to adding smoothies.
Vegan Cheeses: Some vegan cheeses are made from nuts and provide a good source of fats. Use them in moderation on salads, pizzas, or sandwiches.
Plant-Based Oils: Include oils like avocado, walnut, and flaxseed to boost healthy fats.
Fatty Plant-Based Protein Powder : These mixtures are a convenient way to boost your protein intake while following a keto diet, especially for vegans who may need to focus on getting enough healthy fats in their meals.
Are There Any Side Effects?
Like any diet, the Vegan Keto Diet may have potential side effects. It’s important to be aware of these and take steps to mitigate them:
Keto Flu: Many people transitioning into ketosis experience what’s commonly known as the “keto flu.” Symptoms can include fatigue, headaches, dizziness, and irritability. To minimize these symptoms, stay well-hydrated, consume enough electrolytes (sodium, potassium, magnesium), and gradually reduce your carbohydrate intake instead of going cold turkey.
Digestive Problems: Constipation or diarrhea may result from the abrupt increase in dietary lipids. Start gently by giving your body time to get used to the increased fat intake. Incorporate dietary fiber sources to encourage consistent bowel motions.
Nutrient Deficiencies: Iron, omega-3 fatty acids, vitamin B12, and other nutrients may be lacking in vegans. Consider consuming vegan supplements or speaking with a qualified dietician to ensure you achieve your nutritional needs.
Social Challenges: Eating out or attending social gatherings on a Vegan Keto Diet can be more challenging. Plan by researching restaurant menus and bringing keto-friendly snacks to social events.
Limited Food Choices: The restrictive nature of the Vegan Keto Diet may lead to limited food choices, potentially causing boredom or dissatisfaction with your meals. Combat this by exploring new recipes and incorporating various plant-based foods into your diet.
FAQ
Can I Follow a Vegan Keto Diet and Still Meet My Nutritional Needs?
Yes, it’s possible to meet your nutritional needs on a Vegan Keto Diet with proper planning. Focus on various plant-based foods to ensure you get essential nutrients, and consider consulting a registered dietitian to create a balanced meal plan.
Should I Be Concerned About Nutrient Deficiencies on a Vegan Keto Diet?
Nutrient deficiencies concern any restrictive diet, including the Vegan Keto Diet. Pay attention to vitamin B12, iron, and omega-3 fatty acids. You may need to take supplements or eat fortified foods to address potential deficiencies.
Can I Use Supplements to Support My Nutrition on a Vegan Keto Diet?
Yes, supplements can be a valuable addition to a Vegan Keto Diet. Vitamin B12, vitamin D, and omega-3 fatty acid supplements are commonly recommended for vegans. Consult a healthcare professional for personalized advice.
Is It Possible to Maintain a Vegan Keto Diet While Traveling?
Traveling while on a Vegan Keto Diet may require extra planning, but it’s possible. Research vegan-friendly restaurants at your destination, pack keto-friendly snacks and consider portable options like nuts and seeds to stay on track.
Final Thoughts
The Vegan Keto Diet is a challenging but achievable dietary approach that combines the principles of veganism with the ketogenic diet. It offers potential blood sugar control, weight loss, and heart health benefits. However, it’s essential to plan your meals carefully, choose suitable egg substitutes, prioritize healthy fats, and be aware of potential side effects.
In conclusion, while the Vegan Keto Diet may pose challenges, it opens up a world of creative culinary possibilities for those looking to combine the benefits of both vegan and keto lifestyles. With the right knowledge, preparation, and dedication, you can successfully implement the Vegan Keto Diet and reap its potential rewards.
Source
[1] Freeman, J. M.,; Kossoff, E. H. (2010). Ketosis and the ketogenic diet, 2010: advances in treating epilepsy and other disorders. Advances in pediatrics, 57(1), 315-329. https://doi.org/10.1016/j.yapd.2010.08.003
[2] Jones, K., Jefferson, E.,; Henriksen, B. (2020). Effects of Vegan and Ketogenic Diet Plans on Hemoglobin A1c Levels in Type 2 Diabetes. Indiana University School of Medicine; Fort Wayne Medical Education Program. https://doi.org/10.18060/24652
[3] Towers, S., Cole, S., Iboi, E., Montalvo, C., Navas-Zuloaga, M. G., Pringle, J. A. M., …; Norcross, J. C. (2020). How long do people stick to a diet resolution? A digital epidemiological estimation of weight loss diet persistence. Public Health Nutrition, 23(18), 3257-3268. https://doi.org/10.1017/S1368980020001597
[4] Jenkins, D. J., Wong, J. M., Kendall, C. W., Esfahani, A., Ng, V. W., Leong, T. C., …; Singer, W. (2014). Effect of a 6-month vegan low-carbohydrate (‘Eco-Atkins’) diet on cardiovascular risk factors and body weight in hyperlipidaemic adults: a randomised controlled trial. BMJ open, 4(2), e003505. http://dx.doi.org/10.1136/bmjopen-2013-003505
