Keto For Vegans: Is It Possible To Follow?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that is promoted for its powerful effects on weight loss and overall health. While it is often associated with animal foods, it can be adapted to fit plant-based meal plans, including vegan diets.

The vegan keto diet is a very low-carbohydrate diet that avoids the intake of animal products. It may offer some health benefits, such as rapid weight loss and a reduction in body fat, but it is a highly restrictive diet that is not suitable for everyone.

Vegan keto dieters must carefully plan their meals to ensure they are getting the right balance of nutrients. They must also be mindful of potential drawbacks, such as nutritional deficiencies, constipation, and heart disease due to too much saturated fat.

Some simple substitutions can be made to adapt keto recipes to be vegan-friendly. For example, coconut milk can be used as a replacement for regular milk, and vegan cheese can be used instead of dairy-based cheese.

Overall, while it is possible to follow a vegan keto diet, it requires careful planning and may not be suitable for everyone.

The challenges of a vegan keto diet

A vegan keto diet is a very low-carbohydrate diet that avoids animal products. While it may offer some health benefits, such as weight loss and reduced body fat, it is a highly restrictive diet that presents several challenges.

Restrictive Nature

A vegan keto diet is more restrictive than a standard keto or vegan diet, requiring extra care when planning meals. It eliminates meat, fish, dairy, eggs, and other animal products, as well as high-carb vegan foods like grains, legumes, fruits, and starchy vegetables. This leaves limited options for meeting nutritional needs, especially for protein and certain essential fats.

Inadequate Protein Intake

One of the biggest challenges of a vegan keto diet is getting enough complete protein. Animal protein provides all the essential amino acids in the required amounts, while most plants lack one or more of them. Vegans typically rely on a combination of grains, legumes, and seeds to meet their amino acid needs, but these foods are too high in carbs for a keto diet.

Limited Good Fats

Another issue is the difficulty of obtaining good fats, particularly omega-3 fatty acids. While nuts and seeds contain omega-3s, they are in the form of ALA, which humans can't efficiently use. The beneficial omega-3s, EPA and DHA, come from animal sources, and a vegan keto diet can lead to a deficiency in these essential fatty acids.

Nutritional Deficiencies

The vegan keto diet can also result in deficiencies in vitamins and minerals, such as vitamin B12, vitamin D, iron, zinc, and calcium. It is crucial to supplement these nutrients and carefully plan meals to ensure adequate nutrition.

Reduced Energy Levels

Some people may experience decreased energy levels during workouts or physical activities while on a vegan keto diet. This is likely due to the reduced intake of carbohydrates, which are the body's preferred energy source.

Limited Food Options

The vegan keto diet significantly restricts food choices, making it challenging to find suitable options when dining out or socialising. It also requires creativity and effort to prepare meals that meet the dietary requirements.

Long-Term Sustainability

The long-term sustainability of a vegan keto diet is questionable due to its restrictive nature and potential negative health impacts. Some studies suggest that long-term adherence to low-carb, high-protein diets may increase the risk of premature death, including from cancer and heart disease.

In conclusion, while a vegan keto diet may offer some health benefits, it presents several challenges and potential risks. It requires careful planning, supplementation, and monitoring to ensure adequate nutrition and minimise potential negative consequences.

The benefits of a vegan keto diet

The vegan ketogenic diet is one of the most restrictive diets, but it is possible to pull it off while maintaining your sanity, decreasing animal suffering, and improving your health.

Weight Loss

A vegan keto diet can promote significant weight loss. Research has shown that people who adopt vegan diets tend to lose more weight than those who include animal products. A review of 12 studies found that over 18 weeks, people who followed vegan diets lost an average of 5.5 pounds (2.5 kg) more than participants on non-vegetarian diets.

Lower Risk of Chronic Diseases

Vegan diets have been shown to lower the risk of various chronic health conditions, including heart disease, diabetes, and certain cancers. A 2014 study of more than 96,000 people indicated that vegans have a 75% reduction in the risk of high blood pressure and up to a 78% lower risk of type 2 diabetes.

Improved Heart Health

The keto diet has been found to decrease the risk of heart disease by reducing insulin resistance and lowering "bad" LDL cholesterol and triglycerides. A vegan keto diet combines the benefits of a vegan and keto diet, potentially leading to improved heart health.

Enhanced Brain Health

The keto diet has been linked to enhanced brain health, and it is often prescribed as an anti-seizure treatment. Research also suggests that it may be beneficial for other neurological disorders like Alzheimer's and Parkinson's disease.

Treatment of Health Conditions

The keto diet has been found to aid in the treatment of various health conditions, including polycystic ovary syndrome, type 2 diabetes, certain types of cancer, Parkinson's disease, and Alzheimer's disease.

Environmental Benefits

A vegan keto diet can also have positive environmental impacts by reducing animal suffering and addressing climate change.

Foods to eat on a vegan keto diet

A vegan keto diet is a highly restrictive regime, but it is possible to follow. The diet is low in carbohydrates, high in fats, and contains adequate amounts of protein. It does not include any animal products. Here are some foods that fit the vegan-keto bill:

Good Sources of Protein

• Tofu
• Tempeh
• Seitan
• Hemp seeds
• Sunflower seeds
• Pumpkin seeds
• Almonds
• Pistachios
• Flax seeds

Other Sources of Plant-Based Fats

• Avocados
• Coconut oil
• Olive oil
• Avocado oil
• MCT oil
• Red palm oil
• Vegan butter
• Nut oils
• Vegan cheese
• Vegan cream cheese
• Vegan full-fat "dairy"

Vegan Keto Fridge and Pantry Staples

• Sugar-free coconut yoghurt
• Soy and nut-based cheeses
• Nuts and nut butters
• Oils, including coconut oil, olive oil, avocado oil, and nut oils
• Coconut milk and fresh or dried coconut
• Small quantities of berries
• Non-starchy vegetables, such as leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, and mushrooms
• Condiments, such as nutritional yeast, fresh herbs, lemon juice, salt, pepper, and spices

Foods to avoid on a vegan keto diet

The vegan keto diet is a very low-carbohydrate diet that avoids the intake of animal products. Here is a list of foods to avoid on a vegan keto diet:

Meat, Fish, Poultry, Dairy, Eggs, and Other Animal Products

The vegan keto diet excludes all animal products, including meat, fish, poultry, dairy, and eggs. Vegans following a keto diet should also avoid other animal-based ingredients such as whey protein, honey, and egg white protein.

Sugar

Refined sugar, cane sugar, honey, and corn syrup are all sources of sugar that should be avoided on a vegan keto diet.

Grains

Grains such as wheat, pasta, and rice are high in carbohydrates and should be limited or avoided.

Legumes

Legumes like beans and peas are also high in carbohydrates and should be consumed sparingly.

Starchy Vegetables

Starchy vegetables such as yams and potatoes should be avoided as they are high in carbohydrates.

High-Carb Nuts

Chestnuts, cashews, and pistachios are examples of nuts that are higher in carbohydrates and should be limited.

Partially Hydrogenated Oils and Refined Vegetable Oils

Partially hydrogenated oils, also known as trans fats, should be avoided. Refined vegetable oils like canola, corn, rapeseed, and margarine are highly processed and can promote inflammation in the body. They also have low smoke points, making them unhealthy choices for cooking.

It is important to note that a vegan keto diet may be challenging to follow due to the restriction of many food groups. Careful planning is necessary to ensure a nutritionally adequate diet.

Supplements to take on a vegan keto diet

A vegan keto diet is a challenging one to follow, but it is possible. It is more restrictive than a standard keto diet or a regular vegan diet, so extra care must be taken when planning meals.

The vegan keto diet is low in carbs, high in fat, and moderate in protein. It is important to supplement with high-quality vitamins and minerals to ensure a nutritionally adequate diet. Here are some of the supplements that can be taken on a vegan keto diet:

• Vitamin B12: Vegans are at risk of B12 deficiency as it is hard to come by in plant foods. Nutritional yeast, fortified almond milk, and nori (purple seaweed) are good sources, but a supplement is the easiest way to ensure adequate intake.
• Vitamin D: This vitamin is important for bone health and energy levels. Spending time in the sun can help boost vitamin D levels, but supplementing is also an option.
• Electrolytes: Taking an electrolyte supplement can help to reduce symptoms of the keto flu, which can occur when transitioning to a ketogenic diet. Magnesium, sodium, and potassium can help to reduce muscle aches, headaches, and insomnia.
• MCT Oil: Medium-chain triglycerides (MCTs) are a type of fat that can be easily converted into ketones for energy. Taking MCT oil can provide an energy boost and help with appetite control.
• Multivitamin: Taking a daily multivitamin can help ensure adequate intake of various micronutrients. This is especially important on a vegan keto diet, where it can be challenging to obtain all essential nutrients from food alone.

In addition to these supplements, vegans following a keto diet should also focus on eating nutrient-dense, whole foods and may consider adding other supplements such as iron, omega-3 fatty acids, and vegan protein powders to their routine.

Frequently asked questions