Vegetarian Keto: Do Supplements Fill The Protein Gap?

The ketogenic diet is a high-fat, low-carb diet that has become increasingly popular in recent years. While it usually contains animal products, it can be adapted to fit a vegetarian diet. However, this can be challenging as it requires careful planning to ensure nutritional needs are met. Vegetarians are at risk of not getting enough protein, and this risk is increased on a keto diet as many vegetarian protein sources are too high in carbs. So, do vegetarians on keto need protein supplements?

The importance of protein for vegetarians on keto

Protein is an essential macronutrient for anyone on a keto diet, and it can be particularly challenging for vegetarians to ensure they are getting enough. The keto diet is a high-fat, low-carb diet that usually contains animal products like meat, fish, and poultry. However, it is possible to adapt it to fit a vegetarian diet.

Vegetarians on keto need to be mindful of their protein intake because many vegetarian protein sources, such as beans, legumes, and grains, are high in carbs and not suitable for a keto diet. It is important to find low-carb, nutrient-dense protein sources to ensure you are getting enough of this vital macronutrient.

• Eggs: Eggs are a prized source of protein for vegetarians as they are rich in essential amino acids and B vitamins. A single egg yolk has 4.5g of fat, 0.5g of carbs, and 2.5g of protein, while the egg white has 0g of fat, 0g of carbs, and 4g of protein.
• Dairy: Dairy products such as Greek yogurt, cottage cheese, and hard and semi-hard cheeses are rich in protein and can be a good source of calcium, potassium, and magnesium.
• Tofu, tempeh, and edamame: These soy-based products are complete protein sources, providing your body with all the essential amino acids. They also contain other important nutrients like iron, calcium, and B vitamins.
• Nuts and seeds: Almonds, macadamia nuts, chia seeds, hemp seeds, and flax seeds are good keto-approved options. They provide healthy fats, essential fatty acids, B vitamins, and minerals like magnesium, zinc, and potassium.
• Nutritional yeast: Nutritional yeast is a seasoning often used by vegans to replace parmesan cheese. It has 1 g of net carbs per serving and 3 g of protein, making it an easy way to add more protein to a vegetarian keto diet.
• Meat substitutes: There are many low-carb, high-protein meat substitutes available, such as tofu, tempeh, seitan, and vegan chicken strips.
• Spinach: Spinach is a great source of protein and is low in carbohydrates. It also provides important nutrients like iron and vitamin K.
• Protein powders: Using a protein powder can be a simple way to ensure you are getting enough protein on a vegetarian keto diet. Look for ones that are low in carbs and made from whey protein, such as Isopure zero-carb protein powder.

It is important for vegetarians on keto to carefully plan their meals to ensure they are getting enough protein and other essential nutrients. Combining keto-friendly, low-carb plant proteins with animal protein sources like dairy and eggs can improve the protein quality of a vegetarian keto diet. It is also important to monitor your nutrient intake and consider taking supplements if needed.

The best keto-friendly vegetarian protein sources

The ketogenic diet is a high-fat, low-carb diet that has become increasingly popular in recent years. Although it usually contains animal products, it is possible to adapt it to fit a vegetarian diet.

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish. It can be challenging to ensure you are getting enough protein, as many vegetarian sources of protein are also high in carbohydrates.

Eggs

Eggs are a complete protein source, containing 4.5g of fat, 0.5g of carbs, and 6.5g of protein per egg. They are also rich in essential amino acids and B vitamins, which support a healthy metabolism.

Dairy

Dairy products such as Greek yoghurt, cottage cheese, and hard cheeses like cheddar or gouda are good sources of protein on a vegetarian keto diet. Greek yoghurt, for example, contains 15-20g of protein and 4-7g of carbs per 6 ounces.

Tofu and Tempeh

Tofu and tempeh are soy products that can be good sources of protein on a vegetarian keto diet. Tofu contains 24g of protein and 3g of net carbs per 8 ounces, while tempeh contains 18-20g of protein and 7g of net carbs per 3.5 ounces.

Nuts and Seeds

Nuts and seeds are high in fat, low in carbs, and typically full of fibre. Good choices for a vegetarian keto diet include almonds, pecans, macadamias, walnuts, chia seeds, hemp seeds, and flax seeds.

Nut Butters

Nut butters such as almond butter or peanut butter can also be a good source of protein, containing 7-8g of protein and 4g of net carbs per 2 tablespoons.

Meat Substitutes

Certain meat substitutes like seitan and Beyond Meat can be high in protein and low in carbs, making them suitable for a vegetarian keto diet.

Protein Powder

Using a protein powder can be an easy way to ensure you are getting enough protein on a vegetarian keto diet. Look for one that is low in carbs and made from whey protein, such as Isopure.

The benefits of a vegetarian keto diet

The vegetarian keto diet combines vegetarianism and keto dieting. While the former is associated with a reduced risk of several chronic conditions, the latter is a high-fat, low-carb diet that has become popular in recent years.

Although no studies have examined the specific benefits of the vegetarian keto diet, both of its parent diets have been extensively studied, and there is evidence that they promote weight loss, protect against chronic diseases, and support blood sugar control.

Promotes Weight Loss

Vegetarian and ketogenic diets are associated with weight loss. A large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks. A 6-month study of 74 people with type 2 diabetes found that vegetarian diets promoted fat and weight loss more effectively than traditional low-calorie diets. Similarly, a 6-month study of 83 obese people found that a keto diet resulted in significant weight loss and reductions in body mass index (BMI). The high amount of healthy fats in the vegetarian keto diet may also keep you feeling fuller for longer, thus reducing hunger and appetite.

Protects Against Chronic Diseases

Vegetarian diets have been linked to a reduced risk of several chronic conditions, including cancer, and improved levels of several heart disease risk factors, such as BMI, cholesterol, and blood pressure. The keto diet has also been studied for its effects on disease prevention. In a 56-week study of 66 people, the keto diet led to significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar—all of which are risk factors for heart disease. Other studies suggest that the keto diet may also safeguard brain health and help treat Parkinson's and Alzheimer's diseases. Animal and test-tube studies also note that the keto diet may reduce the growth of cancerous tumors, but more research is needed.

Supports Blood Sugar Control

Vegetarian and keto diets each support blood sugar control. A review of six studies linked vegetarian diets to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control. A 5-year study of 2,918 people determined that switching to a vegetarian diet reduced diabetes risk by 53%. Meanwhile, the keto diet may improve the body's blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control. In a 4-month study of 21 people, following a keto diet lowered levels of HbA1c by 16%. Notably, 81% of participants were able to reduce or discontinue their diabetes medications by the end of the study.

The drawbacks of a vegetarian keto diet

A vegetarian keto diet has several drawbacks that should be considered before starting.

Firstly, it may increase your risk of nutritional deficiencies. Vegetarian diets already tend to be low in important nutrients like vitamin B12, iron, calcium, and protein. The keto diet is even more restrictive, limiting several nutrient-dense food groups such as fruits, legumes, and whole grains. This further increases the risk of nutritional deficiencies.

Secondly, transitioning into ketosis can cause flu-like symptoms, often referred to as the "keto flu." These side effects include fatigue, headache, nausea, brain fog, and irritability. However, these symptoms typically clear up within a few days, and can be eased by getting plenty of rest, staying hydrated, and exercising regularly.

Thirdly, the vegetarian keto diet may not be suitable for certain populations, especially children and women who are pregnant or breastfeeding. This is because the diet can limit several nutrients vital for proper growth and development. It may also be inappropriate for athletes, those with a history of eating disorders, or people with type 1 diabetes.

Finally, the vegetarian keto diet is highly restrictive and can be challenging to stick to. It requires careful planning and monitoring of nutrient intake to ensure you're getting all the necessary vitamins and minerals. It may also be difficult to maintain in social situations, as it limits many common foods and beverages.

Tips for a healthy vegetarian keto diet

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish. Here are some tips to help you follow a healthy vegetarian keto diet:

• Reduce Carbohydrates: To get into ketosis and stay there, limit your net carb intake to 20 grams per day. Avoid high-carb foods like grains, legumes, fruits, and starchy vegetables.
• Include High-Quality Protein: Aim for 1.2 to 2.0 grams of protein per kilo of reference body weight. Include a high-quality protein source, such as eggs, Greek yogurt, hemp seeds, cottage cheese, and nuts at every meal.
• Eat Plenty of Vegetables: Consume 1 to 3 servings of very low-carb vegetables at least twice a day. Spinach, zucchini, avocado, Brussels sprouts, and cauliflower are great options.
• Use Healthy Oils: Choose healthy, natural keto fats and condiments like butter, ghee, coconut oil, olive oil, and avocado oil for cooking and salad dressings.
• Season Your Food: Cook with herbs and spices to add variety and micronutrients to your meals, such as basil, rosemary, cinnamon, paprika, and thyme.
• Avoid Nutrient Deficiencies: Vegetarians are at risk of deficiencies in vitamin B12, vitamin D, zinc, iron, calcium, omega-3 fatty acids, and protein. Ensure you consume adequate amounts of these nutrients or take appropriate supplements.
• Meal Planning: Vegetarian keto requires careful planning to ensure you're meeting your nutritional needs. Monitor your nutrient intake and eat a variety of healthy, whole foods.
• Consider Supplements: Taking supplements can help address potential deficiencies, especially for nutrients commonly lacking in a vegetarian diet, such as vitamin B12.
• Monitor Your Health: If you're not feeling your best, pay attention to potential nutrient deficiencies and consult with your healthcare provider to determine the appropriate blood tests and supplements.
• Gradual Transition: If you're new to keto, consider reducing your carb intake gradually rather than going full-blown keto overnight to give your body time to adjust.

Frequently asked questions