Vegan Keto Diet: How Many Daily Carb Intake?

The ketogenic, or keto, diet is a low-carb, high-fat, moderate-protein diet. It's designed to promote fat-burning and weight loss, and has been associated with other health benefits, such as improved blood sugar control and reduced heart disease risk. On a keto diet, it's important to monitor your daily carbohydrate intake to stay in a metabolic state called ketosis, where the body uses fat for energy instead of carbohydrates. The recommended daily carb intake to maintain ketosis is generally up to 50 grams, but some sources suggest that intake can go as low as 20 grams, depending on individual needs and health goals. A vegan keto diet can be more challenging due to the limited protein sources, and typically requires careful planning and supplementation to ensure adequate nutrient intake.

The number of carbs allowed on a keto vegan diet per day

The keto diet is a high-fat, low-carb, moderate-protein diet. It is designed to promote fat-burning and weight loss. To achieve ketosis, the metabolic state where the body uses stored fat as its primary energy source, a daily intake of 20 to 50 grams of carbohydrates is recommended. This can be further reduced to 20-30 grams for optimal ketosis. Maintaining this low-carb intake helps the body switch to burning fat for fuel, leading to weight loss and other health benefits.

The standard keto diet consists of 70-80% fat, 15-20% protein, and 5-10% carbohydrates. This means that on a 2000-calorie diet, an individual would consume 160-187 grams of fat, 75-100 grams of protein, and 25-50 grams of carbohydrates.

The vegan keto diet follows the same principles as the standard keto diet but excludes all animal-based foods. This can make it more challenging to obtain sufficient protein and maintain a low-carb intake. However, with careful planning, a vegan keto diet can be achieved.

Vegan keto dieters should focus on consuming high-fat, plant-based foods such as coconut oil, avocados, nuts, seeds, and vegan protein sources like tofu and tempeh. It is also important to supplement with certain vitamins and minerals that may be lacking in a vegan diet, such as B12, vitamin D, and iron.

In summary, to stay in ketosis on a keto vegan diet, one should aim for 20 to 50 grams of carbohydrates per day, with the option to reduce this further to 20-30 grams for optimal ketosis. This low-carb intake, combined with a high-fat, moderate-protein approach, will promote the desired fat-burning state.

How to calculate net carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are the carbs that are absorbed by your body and broken down into individual sugar units.

To calculate net carbs, you need to subtract the amount of fibre and, if available, half of the sugar alcohols from the total number of carbohydrates. This can be done using the following formula:

Total Carbs (g) – Fibre (g) – Erythritol (g) – Allulose (g) = Net Carbs

If a sugar alcohol other than erythritol is listed, divide its value by two and subtract that number from the total carbohydrates. For example, if a food product contains 10 grams of fibre and 10 grams of sugar alcohols, you would subtract 15 grams from the total carbohydrates.

It is important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs" and instead recommends using the total carbohydrates listed on nutrition labels. Additionally, the methods for calculating net carbs are only estimations as everyone's digestive system is different.

Calculating net carbs can be beneficial for those trying to lose weight or manage their health. It can also be especially useful for people with diabetes, as it helps them track their dietary fibre intake and balance their medications with their carb intake.

The importance of supplements on a keto vegan diet

The keto vegan diet is an eating plan that combines aspects of veganism and keto dieting. It is a very low-carb diet composed entirely of plant-based calorie sources. The diet is high in fat, low in carbs, and moderate in protein. The macros for the keto vegan diet are the same as the standard keto diet: 60-70% fat, 20-30% protein, and less than 10% carbohydrates.

The keto vegan diet is more restrictive than a standard vegan diet, and it can be challenging to get enough protein and other essential nutrients. Therefore, it is crucial to supplement wisely on a keto vegan diet to ensure you are meeting your nutritional needs. Here are some of the key supplements to consider:

• B12: B12 is a crucial mineral for energy production and nervous system health. It is not found in plant foods at significant levels, so vegetarians and vegans are at risk of deficiency.
• Choline: Choline is a nutrient that helps the liver process fat. It is found in meat, liver, and eggs, so those avoiding these foods may be deficient.
• Omega-3s: Omega-3 fatty acids EPA and DHA support heart, brain, and eye health. The best source is fish, but vegans can get omega-3s from algal oil-based supplements.
• Taurine: Taurine is an under-appreciated amino acid that has been identified as important for longevity. It is found in high amounts in animal foods.
• Creatine: Creatine increases strength and improves cognitive function, especially in vegetarians. Creatine stores decline on a vegetarian diet, so supplementation can help.

In addition to these key supplements, it is important to ensure you are getting enough protein. The recommended amount of protein varies depending on your activity level, but it is generally recommended to aim for at least 100 grams of protein per day on a keto vegan diet. Sources of protein on a keto vegan diet include vegan protein powders, low-carb plant-based proteins such as tempeh, tofu, and seitan, and nuts.

While it is possible to get enough protein and other essential nutrients on a keto vegan diet, it requires careful planning and supplementation. It is always a good idea to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto vegan diet.

Health benefits of a keto vegan diet

The keto vegan diet combines the health benefits of veganism and the keto diet. While challenging, it is not impossible. Here are some of the health benefits of a keto vegan diet:

Weight Loss

The keto diet is well-known for its effectiveness in weight loss. By reducing carbs, your body burns fat more efficiently, making it easier to lose weight. A review of 12 studies found that participants who followed vegan diets lost an average of 5.5 pounds more than those on non-vegetarian diets.

Blood Sugar Control

The keto diet can help with blood sugar regulation and reduced insulin sensitivity for people with diabetes and other metabolic disorders. Lowering carb intake helps decrease blood sugar and insulin levels, which may reduce the risk of diabetes.

Reduced Heart Disease Risk

Both vegan and ketogenic diets have been linked to a reduced risk of heart disease. Studies have observed that vegans have a 75% lower risk of developing high blood pressure, and following a keto diet has been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and "bad" LDL cholesterol.

Improved Mental Focus

Ketones, which are produced when the body is in a state of ketosis, are a more stable energy source for the brain, potentially enhancing cognitive function.

Chronic Disease Risk Reduction

Following a vegan diet has been shown to lower the risk of certain chronic health conditions, such as heart disease, diabetes, and certain cancers. The keto diet has also been explored as a potential supplementary treatment for specific cancers.

Other Potential Benefits

The keto diet has been found to have other potential health benefits, including improved blood sugar regulation and fat loss. Additionally, population data suggest that vegetarians have better health outcomes than the general population, although the reasons for this correlation are not entirely clear.

While there are many potential health benefits to a keto vegan diet, it is important to note that this diet may not be suitable for everyone. It is always recommended to consult a healthcare professional before making any significant dietary changes.

Foods to eat and avoid on a keto vegan diet

The keto vegan diet combines a plant-based diet with an extremely low-carb intake. It is a very restrictive way of eating and careful planning is required to ensure you get all the nutrients you need.

Foods to Eat

• Healthy fats such as coconut oil, avocados, and olive oil.
• Low-carb vegetables like spinach, kale, mushrooms, broccoli, and asparagus.
• Nuts and seeds like almonds, macadamia nuts, walnuts, pumpkin seeds, etc.
• Plant-based proteins such as tofu, tempeh, and seitan.
• Vegan full-fat "dairy" such as coconut yogurt, vegan butter, cashew cheese, and vegan cream cheese.
• Non-starchy vegetables like leafy greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, and mushrooms.
• Vegan protein sources like full-fat tofu and tempeh.
• Berries like blueberries, blackberries, raspberries, and strawberries, but only in moderation.

Foods to Avoid

• Meat and poultry
• Dairy
• Eggs
• Seafood
• Animal-based ingredients like whey protein, honey, and egg white protein.
• Grains and starches like cereal, bread, baked goods, rice, pasta, and grains.
• Sugary drinks like sweet tea, soda, juice, smoothies, sports drinks, and chocolate milk.
• Sweeteners like brown sugar, white sugar, agave, and maple syrup.
• Starchy vegetables like potatoes, sweet potatoes, winter squash, beets, and peas.
• Beans and legumes like black beans, chickpeas, and kidney beans.
• Fruits, especially high-carb options like bananas. Small portions of certain fruits like berries are allowed.
• High-carb alcoholic beverages like beer, sweetened cocktails, and wine.
• Low-fat diet foods as these tend to be high in added sugar.
• High-carb sauces and condiments like barbecue sauce, sweetened salad dressings, and marinades.
• Highly processed foods—limit packaged foods and increase whole, unprocessed foods.

Frequently asked questions