Vegan Keto: Is It Possible To Have Both?

Vegans and keto dieters may seem like they're on opposite ends of the eating spectrum. Vegans don't eat meat, poultry, or fish, and they avoid dairy, eggs, and other animal products. Meanwhile, keto dieters limit their carbohydrate intake to about 5% of their daily calories, getting most of their energy from fats and protein. So, can you be vegan and keto?

The short answer is yes, but it's challenging. A vegan keto diet is one of the most restrictive diets, but it's possible to pull it off. This diet will be high in fats, contain adequate protein, and not include any animal products. To implement it correctly, you must limit your total carbohydrate consumption to 35 grams or fewer per day, get at least 70% of your calories from plant-based fats, and consume around 25% of your calories from plant-based proteins.

A plethora of health benefits are associated with vegan and ketogenic diets, but no studies examine what happens when we combine the two. However, it's possible to assume that turning towards unsaturated fatty acids and plant-based protein sources could balance out the potential negative cardiometabolic properties of ketogenic diets.

If you're interested in being vegan and keto, you'll need to get familiar with alternative plant-based sources, such as nuts, seeds, oils, and oily foods.

What foods can you eat on a vegan keto diet?

A vegan keto diet is a challenging combination of two restrictive diets. It is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods.

Vegan keto dieters should eat plenty of plant-based fats, some plant-based proteins, and as few carbs as possible.

Vegan Keto Pantry Staples

• Coconut milk (canned, full fat)
• Cocoa or cacao powder
• Dark chocolate (85% and up)
• Jackfruit (green, canned in brine)
• Vanilla extract (check for sugar)

Vegan Keto Fridge Staples

• Dairy-free yoghurt (unsweetened)
• Dairy-free cheese (check labels)
• Pickles (dill or sugar-free)
• Sauerkraut or vegan kimchi
• Seitan (if not gluten intolerant)

Other Vegan Keto Meal Staples

• Herbs and spices
• Lupini beans
• Roasted seaweed snacks

Vegan Keto Sauces and Condiments

• Chilli sauce or hot sauce
• Soy sauce/Tamari/Coconut aminos
• Tomato sauce (check labels carefully for sugar)
• Vinegar (balsamic, rice wine, white wine)
• Wasabi paste (check label)

Vegan Keto Freezer Items

• Beyond Meat meat substitutes
• Gardein products (check labels)
• Frozen vegetables (bell peppers, celeriac, endive, fiddleheads, squash)
• Halo Top Dairy-Free Dessert

Egg-Free, Dairy-Free Keto Protein Powders and Bars

• Raw Revolution Glo Bars
• Julian Bakery Pegan Bars
• Nugo Slim Vegan Bars
• Sun Warrior Warrior Blend
• Plain hemp protein powder
• Plain pea protein powder
• Plain soy protein powder

What foods can't you eat on a vegan keto diet?

A vegan keto diet is a challenging combination of two restrictive diets. On the one hand, vegans do not consume any animal products, which are typically high in fat and protein but low in carbohydrates. On the other hand, the keto diet is a very low-carbohydrate, high-fat, moderate-protein diet.

The vegan keto diet is a challenging combination of two restrictive diets. Here is a list of foods that cannot be consumed on a vegan keto diet:

• Meat and Poultry: All types of meat, such as beef, turkey, chicken, and pork, are excluded as they are animal products.
• Dairy: Milk, butter, and yogurt are off the menu since they are derived from animals.
• Eggs: Both egg whites and yolks are avoided as they are animal-based.
• Seafood: Fish, shrimp, clams, and mussels are not allowed as they are animal sources of protein.
• Animal-based Ingredients: Products containing whey protein, honey, and egg white protein are not suitable for a vegan keto diet.
• Grains and Starches: Cereal, bread, baked goods, rice, pasta, and other grains are high in carbohydrates and should be avoided.
• Sugary Drinks: Sweet tea, soda, juice, smoothies, sports drinks, and chocolate milk are loaded with sugar and carbs.
• Sweeteners: Brown sugar, white sugar, agave, and maple syrup should be limited or avoided.
• Starchy Vegetables: Potatoes, sweet potatoes, winter squash, beets, and peas are starchy and high in carbs.
• Beans and Legumes: Black beans, chickpeas, and kidney beans are examples of legumes to avoid due to their carbohydrate content.
• Fruits: While small portions of certain fruits like berries are allowed, most fruits are restricted due to their natural sugars.
• High-carb Alcoholic Beverages: Beer, sweetened cocktails, and wine are not keto-friendly.
• Low-fat Diet Foods: These tend to be high in added sugar and should be limited.
• High-carb Sauces and Condiments: Barbecue sauce, sweetened salad dressings, and marinades can add significant carbs to a meal.
• Highly Processed Foods: It is best to limit packaged foods and focus on whole, unprocessed options.
• High-carb Nuts: Chestnuts, cashews, and pistachios are higher in carbs than other nuts.
• Partially Hydrogenated Oils: Trans fats, such as canola, corn, rapeseed, and margarine, are highly processed and can promote inflammation in the body.

It is important to note that a vegan keto diet is more restrictive than a standard keto or vegan diet alone. Therefore, careful planning is necessary to ensure adequate nutrition and avoid potential deficiencies.

What are the benefits of a vegan keto diet?

The vegan keto diet combines the principles of a plant-based vegan diet with the low-carbohydrate, high-fat ketogenic diet. While there is limited research on the health effects of combining these two diets, there are several potential benefits.

Weight Loss

Vegan and ketogenic diets have been independently linked to weight loss. A review of 12 studies found that participants following vegan diets lost an average of 5.5 pounds (2.52 kg) more than those on non-vegetarian diets over 18 weeks. Similarly, the ketogenic diet is well-known for its effectiveness in weight loss.

Reduced Risk of Chronic Diseases

Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes, and certain cancers. A 2014 study of more than 96,000 people indicated that vegans have a 75% lower risk of high blood pressure and a 47-78% lower risk of type 2 diabetes. The ketogenic diet has also been shown to reduce heart disease risk factors, including high triglycerides, blood pressure, and "bad" LDL cholesterol.

Improved Blood Sugar Control

The ketogenic diet has been found to improve blood sugar control, which can be beneficial for individuals with type 2 diabetes or those at risk of developing the condition.

Enhanced Brain Health

Ketosis, the metabolic state achieved through the ketogenic diet, has been linked to enhanced brain health. Some studies suggest that it may be a potential treatment for neurological disorders like Alzheimer's and Parkinson's disease.

Environmental Benefits

The vegan diet has been promoted as a way to address climate change and animal suffering. By excluding all animal products, the vegan keto diet can contribute to reducing environmental impact and decreasing animal exploitation.

Other Potential Benefits

The vegan keto diet may also provide other benefits, such as improved gut health, reduced inflammation, and a lower risk of certain cancers. However, more research is needed to fully understand the effects of combining these two dietary approaches.

What are the risks and considerations of a vegan keto diet?

A vegan keto diet is a highly restrictive way of eating and comes with several risks and considerations.

Firstly, it may lead to certain micronutrient deficiencies. A recent systematic review found that a plant-based diet may result in inadequate intake of vitamin B12, zinc, calcium and selenium. Low-carb diets can also lead to shortages of vitamin D, vitamin E, vitamin C, calcium and magnesium. Therefore, it's recommended that those on a vegan keto diet take a good quality supplement to ensure they get enough of these vital nutrients.

Secondly, due to its very high-fat content, a vegan keto diet may be harmful to the liver in the long term. The liver has to work hard to process large amounts of fat, just as it does with alcohol and sugar. A toxic liver can lead to chronic systemic inflammation and several health issues.

Low-carbohydrate intake is another consideration. Moderate insulin production is needed for serotonin production, which regulates mood and appetite. A vegan keto diet can lead to low mood and impaired serotonin production. Serotonin is also a natural appetite suppressant, so being on such a low-carb diet for a long time can lead to a lack of satiety and consequently, overeating.

Low serotonin can also impact sleep. It is the precursor for melatonin, the sleep neurotransmitter, and a lack of good quality sleep has been linked to unstable blood sugar levels.

Another issue is the low fibre content of a vegan keto diet. Fibre helps with metabolic and gastrointestinal issues and may help prevent certain types of cancer. However, this can be mitigated by taking fibre supplements.

Lastly, many people experience a range of unpleasant symptoms when they start a ketogenic diet. This is known as the 'keto flu' and can include nausea, diarrhoea, difficulty concentrating and insomnia.

A vegan keto diet can be very beneficial to health, but it's always recommended that you consult a doctor before starting a new diet.

How do you limit carbs on a vegan keto diet?

A vegan keto diet is a low-carb, high-fat, moderate-protein diet that excludes all animal-based foods. To limit carbs on a vegan keto diet, it is important to cut down on grains, rice, bread, pasta, and other starches. Starchy vegetables like potatoes and yams should also be avoided. While fruits are generally healthy, they tend to be high in carbs, so it is best to limit your intake and opt for low-carb berries instead. In addition, it is crucial to stay away from sugary foods and drinks, as well as processed and packaged foods that are often loaded with hidden carbs.

• Choose the right fats: Opt for healthy fats like olive oil, nut oils, coconut oil, and avocado oil. These fats will help you stay full and satisfied while keeping your carb intake low.
• Focus on non-starchy vegetables: Fill your plate with leafy greens, zucchini, broccoli, cauliflower, peppers, and mushrooms. These vegetables are packed with nutrients and fiber while being low in carbs.
• Include moderate amounts of protein: While a vegan keto diet is primarily focused on fat, it is important to include moderate amounts of plant-based proteins like tofu, tempeh, and vegan protein powders.
• Be mindful of hidden carbs: Read labels carefully and watch out for hidden carbs in condiments, sauces, and dressings. Even seemingly healthy options can contain added sugars and other high-carb ingredients.
• Plan and prepare your meals: One of the keys to success on a vegan keto diet is planning and preparation. Take time to plan your meals, cook in batches, and always have vegan keto-friendly snacks on hand to avoid making carb-heavy choices when hungry.
• Consider intermittent fasting: Intermittent fasting can be a useful tool to help limit carbs and promote ketosis. It involves eating within a specific time window and can make it easier to control your carb intake.

Frequently asked questions