Keto And Plant-Based Protein: What's The Verdict?

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that is well-known for its effectiveness in weight loss. While it is often associated with animal foods, the keto diet can be adapted to fit plant-based meal plans, including vegan diets. The vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods. Vegans can reach ketosis by relying on high-fat, plant-based products like coconut oil, avocados, seeds, and nuts.

What is a plant-based keto diet?

The ketogenic diet, or keto, has been around since the 1920s, initially as a treatment for epilepsy. In recent years, it has become a popular weight-loss method. A traditional keto diet includes lots of meat and animal fat. However, the plant-based keto diet, or ketotarian diet, is a vegetarian style of eating that offers the benefits of keto while being more plant-based and vegetarian-friendly.

The plant-based keto diet is a low-carb, high-fat, and moderate protein eating plan. It aims to keep the body in a state of ketosis, where fat is burned for energy instead of carbohydrates. To achieve this, plant-based keto dieters obtain their fat and protein from sources such as eggs, ghee, and fish, while also consuming plenty of low-starch vegetables and healthy fats.

The benefits of a plant-based keto diet include weight loss, improved energy levels, better brain health, and stable blood sugar. It is also said to be better for heart health, weight management, and blood sugar control than a traditional keto diet.

To follow a plant-based keto diet, it is recommended that 60% to 75% of your calories come from fat, 15% to 30% from protein, and 5% to 15% from carbohydrates. Vegetarians and pescatarians can include cage-free eggs and wild-caught seafood in their diet.

Some plant-based keto-friendly foods include:

• Avocado and avocado oil
• Coconut and coconut oil
• Olive and olive oil
• Red palm oil
• MCT oil
• Seeds
• Nuts
• Low-starch vegetables (cauliflower, zucchini, spinach, broccoli, etc.)
• Berries (in moderation)

It is important to note that a plant-based keto diet can be challenging due to its restrictive nature. It may also lead to "keto flu," with symptoms such as fatigue, nausea, constipation, and headaches. Consulting a healthcare professional before starting any new diet is always recommended.

What are the benefits?

A plant-based keto diet can be a fantastic way to reap the benefits of two healthy, anti-inflammatory ways of eating. It offers the best of both worlds: it's plant-based without compromising on dietary fat, and it's keto without relying heavily on meat and cheese.

Weight Loss

A plant-based keto diet can help with weight loss. This is due to calorie restriction, as it can be challenging to meet energy needs with lean proteins and limited carbohydrates.

Improved Energy Levels

The keto diet can boost energy levels. It helps the body burn fat for fuel, forcing it to mobilize fat stores as a ready source of energy.

Better Brain Health

The keto diet can improve brain health by enhancing cognitive function. Ketones are a more effective form of fuel for the brain than glucose, and they are able to pass through the blood-brain barrier.

Stable Blood Sugar

A plant-based keto diet can help stabilize blood sugar levels. This is especially beneficial for individuals with type 2 diabetes, as it improves blood sugar control and reduces the risk of diabetes-related complications.

Heart Health

Plant-based keto diets have been linked to improved heart health. They can help lower the risk of heart disease by reducing high triglycerides, blood pressure, and "bad" LDL cholesterol.

Reduced Inflammation

Keto diets have anti-inflammatory properties. They can lower inflammation by moderating pro-inflammatory pathways, which is particularly beneficial for individuals with type 2 diabetes.

Blood Pressure Control

Adopting a plant-based keto diet can aid in blood pressure control. Studies have shown that vegans have a 75% lower risk of developing high blood pressure.

Diabetes Risk Reduction

Plant-based keto diets can reduce the risk of type 2 diabetes. Research has shown that those who follow vegan diets have up to a 78% lower risk of developing this form of diabetes.

Cardiovascular Benefits

The combination of a plant-based and keto diet can positively impact cardiovascular health. Substituting animal protein with plant protein and healthy fats can reduce cardiovascular risk factors over time.

Nutrient-Dense Diet

A plant-based keto diet can provide a more well-rounded and nutrient-dense diet. By focusing on low-starch vegetables and healthy fats, individuals can ensure they are consuming a variety of essential nutrients.

Improved Skin

The keto diet has been associated with promoting clearer skin and reducing acne. This is likely due to the diet's ability to reduce inflammation and improve overall health.

Enhanced Physical Endurance

Keto diets have been linked to improved physical endurance. This is likely due to the body's increased ability to burn fat for fuel, providing a more sustainable energy source for physical activity.

What foods to eat?

A plant-based keto diet is a vegetarian style of the widely held keto diet. It is a low-carb, high-fat, and moderate protein eating plan.

On a plant-based keto diet, you can eat:

• Avocado and avocado oil
• Coconut and coconut oil
• Olive and olive oil
• Red palm oil
• MCT oil
• Seeds
• Nuts
• Fish
• Low-starch vegetables, such as cauliflower, zucchini, Swiss chard, mushrooms, asparagus, celery, spinach, bok choy, broccoli, cabbage, kale, Brussels sprouts, and lettuces
• Berries, such as strawberries, raspberries, blackberries, and grapefruit

Some plant-based keto diets also include:

• Eggs
• Seafood
• Dairy
• Soy products, such as tempeh, tofu, and edamame
• Legumes, such as peanuts, cashews, and almonds
• Plant-based "meat" products, such as sausages or burger patties

However, it is important to note that plant-based "meat" products and legumes can be high in carbohydrates, so they should be consumed in moderation.

What foods to avoid?

A plant-based keto diet is a low-carb, high-fat, moderate protein eating plan. It is possible to be plant-based and keto, but it can be challenging due to the diet's restrictive nature.

Grains

It is best to avoid grains as they are high in carbohydrates, which can hinder ketosis. This includes flour, corn tortillas, bread, pasta, cookies, crackers, and pizza crusts made from these grains.

Fruits

Fruits tend to be high in fibre, glucose, and carbohydrates, so they are generally avoided on a keto diet. However, some fruits like avocados, olives, and berries (blackberries, blueberries, raspberries, and strawberries) are keto-friendly as they are rich in nutrients, healthy fats, and good sources of protein. Dried fruits (such as raisins, dates, and dried mango), fruit smoothies, and fruit juices (except lemon and lime juice) should be avoided.

Vegetables

The keto rule of thumb is to avoid vegetables that grow beneath the ground, as they are typically starchy and high in carbohydrates. Vegetables to avoid include potatoes, sweet potatoes, and other root vegetables.

Legumes

Legumes, such as beans and peas, are high in protein and other nutrients, but they also contain a significant amount of carbohydrates. Therefore, they should be avoided or consumed in small portions.

Dairy

While dairy is typically a low-carb food group, it still contains carbohydrates. Creamed cottage cheese, fat-free or low-fat yogurt, and milk should be avoided. It is recommended to limit dairy intake to no more than 3-4 ounces per day.

Meat

Meat can be a good source of protein on a keto diet, but some processed meat products should be avoided. These include bacon with added sugar, processed meats that may contain hidden carbs, and meats high in nitrates.

Oils and Fats

Consuming healthy fats is an essential part of a keto diet, but it is important to choose the right types of fats. Unhealthy fats, such as trans fats, hydrogenated fats, and fats that increase inflammation, should be avoided. Additionally, certain oils with a low smoke point should not be heated to high temperatures, as they can break down into unhealthy compounds.

Beverages

Beverages can be a significant source of hidden carbohydrates and sugars. Tonic water, energy drinks, cocktails, and liqueurs should be avoided. Most fruit juices should also be avoided due to their high carbohydrate content and artificial additives. Instead, focus on drinking water, with a recommended intake of 6-8 glasses per day.

Sweeteners

Artificial sweeteners, such as those containing aspartame, acesulfame, sucralose, or saccharin, should be avoided. These sweeteners have been linked to health issues such as migraine pain, cholesterol and blood sugar level concerns, and sugar cravings.

What are the drawbacks?

While a plant-based keto diet has many benefits, it also has some drawbacks. Here are some things to consider:

• Restriction and Sustainability: The keto diet is already restrictive, and when combined with a vegan or vegetarian diet, it becomes even more so. The keto diet eliminates anything high in carbs, including grains and legumes, while vegan and vegetarian diets eliminate animal proteins. This leaves those following a plant-based keto diet with limited options, mainly coconut oil, olive oil, and low-carb vegetables. This level of restriction may be challenging to sustain in the long term.
• Protein Deficiency: Animal products are complete proteins, providing all the essential amino acids. Plant-based keto diets may not provide adequate protein or a full spectrum of amino acids, which could lead to a protein deficiency. This is especially true for those following a strict vegan keto diet, as they may need to rely on a variety of plant proteins to get all the essential amino acids.
• Weight Loss: While weight loss is often a goal of those following a keto diet, excessive weight loss can be a concern. According to nutrition and wellness expert Samanta Cassetty, losing too much weight can be tough to replace as we age.
• Side Effects: Transitioning from a high-carb to a low-carb diet can cause symptoms like fatigue, irritability, nausea, dizziness, constipation, diarrhea, headaches, and muscle cramps, commonly known as "keto flu."
• Nutrient Deficiencies: A plant-based keto diet may not provide all the essential nutrients the body needs. For example, those who cut out animal products may need to supplement with vitamin B12.
• Health Conditions: A keto diet is not recommended for everyone. People with certain health conditions, such as diabetes, need to be cautious and consult their healthcare provider before starting a keto diet, as it can lead to lower blood sugar levels. Additionally, it is not advised for children or pregnant or breastfeeding women.

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