Plant-Based Keto: Foods To Eat And Avoid

The ketogenic diet is a high-fat, low-carb, moderate-protein diet that is well-known for its effectiveness in weight loss, blood sugar control, and reduced heart disease risk factors. While it is often associated with animal foods, it can be adapted to fit plant-based meal plans, including vegan diets.

Plant-based keto diets rely on high-fat nuts, seeds, avocados, and coconuts for most of their calories. This type of diet is more friendly to lovers of plant-based foods and attempts to achieve the same benefits as the standard keto diet but with a more vegetarian slant.

Some foods that can be eaten on a plant-based keto diet include coconut products, oils, nuts, seeds, non-starchy vegetables, avocados, berries, and vegan protein sources.

High-Fat Plant-Based Foods

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

Plant-based keto is more friendly to lovers of plant-based foods, focusing on plant-based sources of fat and protein, such as eggs, ghee, and fish, instead of meat and dairy.

Avocados and Avocado Oil

Avocados are one of the fattiest plant foods on Earth, with 77% of their calories coming from fat. They are rich in oleic acid, a monounsaturated fatty acid associated with reduced inflammation. Avocado oil is sometimes used as an alternative to cooking with coconut oil or olive oil.

Coconut and Coconut Oil

Coconut oil is solid at room temperature due to its high saturated fat content. It has been shown to raise both 'good' HDL cholesterol and 'bad' LDL cholesterol. It can be used for frying and medium-heat cooking, as well as in salad dressings, sauces, and marinades.

Olive Oil

Olive oil is predominantly composed of a monounsaturated fat called oleic acid, which has been linked to lower levels of inflammation. It is a staple in the Mediterranean diet and is typically used raw in dressings and drizzled over food to enhance flavour. Olive oil is also high in antioxidants, which reduce the risk of chronic disease.

Nuts and Nut Butters

Nuts are a great source of protein, healthy fats, and calories, making them an excellent choice for weight gain. Examples of nuts that are higher in fat and lower in carbohydrates include pecans, macadamias, pili nuts, and hazelnuts. Nut butters are also a high-calorie, quick, and convenient option, providing a boost of protein and calories.

Seeds

Seeds are high in fat, low in carbs, and typically full of fibre, which can bring down the net carbs in your meal or snack. Examples of seeds that are rich in plant-based omega-3 fatty acids include chia seeds, flaxseeds, and hemp seeds.

Tofu, Tempeh, and Seitan

These are low-carb vegetarian proteins. Tempeh is higher in carbs than tofu and seitan, but its high fibre content makes it keto-friendly.

Low-Carb Proteins

Plant-based keto is a low-carb, high-fat, and moderate-protein eating plan. It is a vegetarian style of the widely held keto diet. While it is challenging to follow a vegetarian keto diet, it is not impossible.

Tofu, Seitan, and Tempeh

Although tempeh is higher in carbs than tofu and seitan, it is also high in fibre, so the net carbs make it keto-friendly. Tofu, seitan, and tempeh are good sources of protein for a plant-based keto diet.

Eggs

Eggs are the easiest, healthiest, and most complete way to get protein if you're eating vegetarian keto. They also give you a nice dose of fat and have practically no carbs.

Dairy

Full-fat plain yoghurt and plain cottage cheese (avoid flavoured high-sugar varieties), hard cheeses, and butter are good sources of protein and fat for a plant-based keto diet.

Nuts and Seeds

All nuts are solid choices when eating vegetarian keto, but some are higher in fat and lower in carbohydrates than others, such as pecans, macadamias, pili nuts, and hazelnuts. Seeds are also high in fat, low in carbs, and typically full of fibre, which can bring down the net carbs in your meal or snack.

Nut and Seed Butters

Peanut butter, almond butter, sunflower butter, and cashew butter are good sources of protein and fat for a plant-based keto diet.

Vegan Protein Sources

Full-fat tofu, tempeh, and vegan cream cheese are good sources of protein for a plant-based keto diet.

Fish

Vegetarians and pescatarians can also squeeze in cage-free eggs and some wild-caught seafood.

Low-Carb Veggies

Vegetables are an essential part of a healthy low-carb, plant-based keto diet. However, not all veggies are created equal when it comes to carbohydrate content. Here's a comprehensive guide to low-carb veggies that are perfect for a plant-based keto meal plan:

Leafy Greens

Leafy greens are a staple in a plant-based keto diet. They are rich in nutrients and low in carbohydrates. Examples include:

• Spinach: Rich in vitamin K and folic acid, with just 3 grams of carbs per 3 cups.
• Kale: A "superfood veggie" packed with vitamins and antioxidants like lutein and zeaxanthin.
• Lettuce: Romaine lettuce is a great choice, providing folate and potassium.
• Swiss Chard: Packed with vitamins, minerals, and the antioxidant kaempferol.

Cruciferous Vegetables

Cruciferous veggies are a fantastic source of glucosinolates, which have anti-inflammatory and potential cancer-fighting properties. They include:

• Broccoli: Rich in vitamins C and K, with only 4 grams of net carbs per cup.
• Cauliflower: A versatile veggie that can be used as a low-carb substitute for rice, pizza crusts, and more.
• Cabbage: Filling and mild in flavor, great for salads, stir-fries, or as a taco topping.
• Brussels Sprouts: High in fiber, vitamin A, and vitamin C.
• Bok Choy: An excellent source of vitamin K, commonly used in Asian cuisine.

Other Low-Carb Veggies

There are plenty of other vegetables that are keto-friendly and packed with nutrients:

• Asparagus: Half of its carbs come from fiber, making it great for digestive health.
• Zucchini: A popular low-carb substitute for pasta, with only 3 grams of net carbs per cup.
• Avocado: Technically a fruit, but often consumed as a vegetable. High in healthy fats and only 3 grams of net carbs per cup.
• Cucumbers: Composed of mostly water, they are hydrating and rich in antioxidants.
• Celery: A good source of the plant compound luteolin, which may reduce brain inflammation.
• Green Beans: A member of the legume family, but with significantly fewer carbs. A great source of iron.
• Bell Peppers: Especially red bell peppers, which are rich in the antioxidant beta-carotene.

Nuts and Seeds

• Flax seeds are an excellent source of soluble and insoluble fiber, which is great for digestive health. They are also high in omega-3 fats and have a good amount of protein. Flax seeds can be added to keto shakes or smoothies, or used as an egg replacement in baked goods.
• Hemp seeds are packed with omega-3 fatty acids, which are crucial for brain, heart, and eye health. They are also a good source of potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc. Hemp seeds can be added to salads, protein shakes, or keto breakfast cereals.
• Pumpkin seeds are a great midday snack and provide a good protein boost. They are also a good source of zinc, which is important for immunity, protein synthesis, and wound healing. Pumpkin seeds can be enjoyed raw or toasted, or added to salads or keto-friendly baked goods.
• Pecans are a keto-friendly nut that may help reduce insulin levels. They are high in fat and low in carbs, with only one net carb per serving. Pecans can be enjoyed as a snack or used as a crunchy crust for fish or chicken.
• Brazil nuts are an excellent source of selenium, a vital mineral for thyroid health, reproduction, DNA synthesis, and protection against various diseases. Just one Brazil nut provides more than 100% of the recommended daily intake of selenium. It is best to limit consumption to one to three nuts per day to avoid negative health effects from excessive selenium intake.
• Walnuts are a keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure. They are high in fat and low in carbs, making them a satisfying snack or ingredient in keto-friendly desserts.
• Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. They have been linked to improved cholesterol levels and may help reduce insulin resistance. Macadamia nuts can be enjoyed as a snack or used in keto-friendly milk, butter, or flour.
• Chia seeds are a great source of soluble fiber, which can support digestion, protect against diabetes, and help lower cholesterol levels. They are also rich in antioxidants, which provide support to the liver and heart. Chia seeds can be added to smoothies, bowls, or left overnight in coconut milk or other milk alternatives to make a chia pudding.
• Hazelnuts are particularly high in proanthocyanidins, potent antioxidants that have protective effects against oxidative stress and inflammation. They also have a high content of vitamin E, which is an antioxidant that can help reduce the risk of heart disease. Hazelnuts can be roasted and sprinkled on top of salads or desserts, or turned into hazelnut butter.
• Almonds are a popular and cost-efficient choice, high in vitamin E, which acts as an antioxidant and protects cells from damage. They can be enjoyed raw or roasted as a snack, or used in keto-friendly trail mix, almond flour, milk, or butter.

Some nuts and seeds have higher carbohydrate content and should be consumed in moderation or avoided, especially for those sensitive to carbs. These include cashews, sesame seeds, peanuts, pistachios, chestnuts, and sunflower seeds.

Dairy and Dairy Alternatives

Dairy

When it comes to dairy, there are a few options that are suitable for a plant-based keto diet. These include:

• Cheese: With hundreds of varieties available, most cheeses are very low in carbs and high in fat, making them a great fit. Cheddar cheese, for example, provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium per ounce. Cheese also contains Conjugated Linoleic Acid (CLA), which has been linked to fat loss and improvements in body composition.
• Plain Greek Yogurt and Cottage Cheese: These are nutritious, high-protein foods that can be consumed in moderation on keto. They have been shown to help decrease appetite and promote feelings of fullness.
• Cream and Half-and-Half: These dairy products are very low in carbs and high in fat, making them ideal for keto. They are popular choices for adding to coffee or using as alternatives to milk in cooking.
• Butter and Ghee: Butter contains only trace amounts of carbs, while ghee is totally carb-free. Both are good fats to include in a plant-based keto diet.

Dairy Alternatives

For those who are lactose intolerant or prefer plant-based options, there are several dairy alternatives that are keto-friendly:

• Unsweetened Plant-Based Milk: Soy, almond, coconut, and hemp milk are good choices. Unsweetened almond milk, for example, is a staple in many households and is commonly available in stores and restaurants. It is lower in calories than most other milks due to its low-fat content. Unsweetened coconut milk is another popular choice with a slightly different taste.
• Cashew Milk: This is a less common alternative but is often considered more keto-friendly due to its higher fat content.
• Heavy Cream: While not technically a dairy alternative, heavy cream can be used as a substitute for milk in recipes, coffee drinks, and more. It has a higher fat content than nut milks, so it should be consumed in smaller quantities.

It is important to note that regular cow's milk, low-fat milk, flavoured creamers and milk, and oat milk should be avoided on a plant-based keto diet due to their high carbohydrate and sugar content.

Frequently asked questions