Keto Vs Plant-Based: Which Diet Is Superior?

The ketogenic diet, or keto, is a high-fat, low-carbohydrate eating plan. It involves reducing carbohydrate consumption to less than 50 grams per day and replacing those calories with fat. This diet is intended to induce a biological condition called ketosis, where the body, starved of glucose-producing carbohydrates, is forced to turn stored fat into organic compounds called ketones for energy.

On the other hand, a plant-based diet focuses on eating mostly plants – fruits, vegetables, beans, legumes, whole grains, and plant-based oils like olive oil. While there is no definite definition, the term plant-based is often used to refer to vegetarian or vegan diets, or a flexitarian diet that includes mostly plant foods and some animal products.

Both diets have their own sets of benefits and drawbacks. Keto can help with weight loss and blood sugar control, while a plant-based diet is recommended for overall health, weight control, and longevity. However, keto carries more risks and can be difficult to maintain due to its restrictiveness. A plant-based diet may be challenging to ensure adequate nutritional intake, especially when it comes to protein and iron.

A combination of the two, known as the ketotarian or plant-based keto diet, attempts to get the best of both worlds. This diet focuses on plant-based fats like avocados, olives, and nuts, while still aiming for the same breakdown of macronutrients as the traditional keto diet. However, this diet is also restrictive and may be difficult to follow long-term.

Pros and cons of keto and plant-based diets

The ketogenic (keto) diet and plant-based diets are very different, but a combination of the two may be a healthy way to control weight. The keto diet is a high-fat, low-carbohydrate eating plan that aims to induce a biological condition called ketosis, where the body, starved of glucose-producing carbohydrates, is forced to turn stored fat into organic compounds called "ketones" for energy. On the other hand, plant-based diets focus on minimizing animal products and maximizing the consumption of plants, such as fruits, vegetables, beans, legumes, whole grains, and plant-based oils.

Pros and Cons of the Keto Diet:

Pros:

• The keto diet can help with faster weight loss, especially for people with obesity.
• It can help with blood sugar management in type 2 diabetes.
• It may starve' cancer cells of energy and potentially weaken them.
• It may reduce the risk of cardiovascular disease by improving blood markers.

Cons:

• The keto diet can be restrictive and hard to stick to, especially long-term.
• It can cause nutrient deficiencies, especially in vitamins and minerals like vitamins A, E, and B6, as well as folate, calcium, magnesium, potassium, and iron.
• It may cause digestive issues due to the low amount of fiber.
• The high-fat content, especially from saturated fat sources, could negatively impact heart health and increase the risk of cardiovascular disease.
• There is a lack of long-term research on the safety and health effects of the keto diet.

Pros and Cons of Plant-Based Diets:

Pros:

• Plant-based diets are considered a healthier way to eat and are recommended for everyone by many nutritionists.
• They can provide adequate nutrition and offer health benefits in the prevention and treatment of certain diseases.
• Plant-based diets are associated with a lower risk of chronic health conditions, such as heart disease, diabetes, and certain cancers.
• Vegans tend to weigh less than non-vegans, and those who adopt vegan diets are often more successful at losing weight.

Cons:

• It may be challenging to ensure adequate nutritional intake, especially enough protein and iron, on a plant-based diet.
• Plant-based diets may not be suitable for everyone, including children, pregnant or breastfeeding women, athletes, or those with certain medical conditions.
• Vegan diets tend to be low in important nutrients like vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron, and calcium, so supplementation may be necessary.
• It can be difficult to find plant-based options at restaurants and social gatherings, making it challenging to stick to a plant-based diet.

How to combine keto and plant-based diets

Combining Keto and Plant-Based Diets

The keto diet and plant-based diets are often considered to be at odds with one another. The keto diet, known for being high in fat and low in carbs, is often associated with animal foods, while plant-based diets exclude all animal products. However, it is possible to combine elements of both diets to achieve a plant-based keto diet, also known as a ketotarian diet. Here are some tips on how to combine keto and plant-based diets effectively:

Substitute Animal Protein with Plant Protein

Instead of relying on meat and dairy as the main sources of protein, opt for plant-based proteins such as tofu, tempeh, and plant-based meat alternatives. These alternatives can provide sufficient protein while also being low in carbs.

Focus on Healthy Fats from Plant Sources

Avocados, coconuts, olives, nuts, and seeds are excellent sources of healthy fats on a plant-based keto diet. These foods provide essential fatty acids and can help you feel full and satisfied.

Include a Variety of Low-Carb Vegetables

When following a plant-based keto diet, it's important to include a variety of low-carb vegetables such as spinach, zucchini, avocado, Brussels sprouts, and cauliflower. These vegetables are nutrient-dense and provide essential vitamins and minerals.

Use Healthy Oils

When cooking or making salad dressings, opt for healthy oils such as coconut oil, olive oil, avocado oil, and other natural oils. These oils can add good fats to your diet and help with the absorption of fat-soluble vitamins.

Be Mindful of Carbohydrate Intake

To maintain ketosis, it's crucial to limit your carbohydrate intake. Avoid high-carb foods such as grains, starchy vegetables, fruits (except for small amounts of berries), and sugary drinks. Focus on getting your carbohydrates from low-carb vegetables and plant-based protein sources.

Plan Your Meals Carefully

Combining keto and plant-based diets can be challenging, especially when it comes to meal planning. It's important to ensure you're getting a balanced mix of nutrients and enough variety in your diet. You may need to be creative and experiment with different recipes to find what works best for you.

Consider Supplements

Plant-based diets can sometimes be lacking in certain nutrients, so it's important to be mindful of any potential deficiencies. Consult with a healthcare professional to determine if you need to take any supplements to ensure you're meeting all your nutritional needs.

Check with Your Doctor

Before making any significant dietary changes, it's always a good idea to consult with your doctor, especially if you have any underlying health conditions. They can provide guidance and advice tailored to your individual needs and help you determine if this combined approach is right for you.

What to eat and what to avoid on a plant-based keto diet

The ketogenic, or keto, diet is a high-fat, low-carb eating plan. The plant-based keto diet is a combination of the two, substituting animal protein with plant protein.

What to Eat

Plant-based keto is a low-carb, high-fat, and moderate protein eating plan. 60% to 75% of your calories should come from fat, 15% to 30% from protein, and 5% to 15% from carbohydrates.

• Avocado and avocado oil
• Coconut and coconut oil
• Olive and olive oil
• Red palm oil
• MCT oil
• Nuts
• Seeds
• Fish
• Low-starch vegetables (cauliflower, zucchini, spinach, broccoli, kale, etc.)
• Plant-based proteins (tofu, tempeh, seitan, etc.)
• Vegan full-fat "dairy" (coconut yogurt, vegan butter, cashew cheese, etc.)
• Berries
• Condiments (nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices)

What to Avoid

On the plant-based keto diet, you should avoid:

• Meat (beef, chicken, pork)
• Dairy (milk, butter, yoghurt)
• Eggs
• Seafood (fish, shrimp, clams, mussels)
• Animal-based ingredients (whey protein, honey, egg white protein)
• Grains and starches (cereal, bread, rice, pasta, etc.)
• Sugary drinks (sweet tea, soda, juice, smoothies, etc.)
• Sweeteners (brown sugar, white sugar, agave, maple syrup)
• Starchy vegetables (potatoes, sweet potatoes, winter squash, beets, peas)
• Beans and legumes (black beans, chickpeas, kidney beans)
• Fruits (only small portions of certain fruits like berries are allowed)
• High-carb alcoholic beverages (beer, sweetened cocktails, wine)
• Low-fat diet foods (these tend to be high in added sugar)
• High-carb sauces and condiments (barbeque sauce, sweetened salad dressings, marinades)
• Highly processed foods

Sample plant-based keto meal plans

Breakfast

• Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds, and unsweetened shredded coconut.
• Chia pudding made with full-fat coconut milk topped with sliced almonds.
• Full-fat coconut yogurt topped with nuts, seeds, and unsweetened shredded coconut.
• Tofu scramble with vegan cheese, mushrooms, and spinach.
• Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder, and vegan protein powder.
• Coconut almond chia pudding.

Lunch

• Vegan cream and low-carb vegetable soup.
• Zucchini noodles with walnut pesto and vegan cheese.
• Creamy coconut and cauliflower soup.
• Tofu, vegetable, and coconut curry.
• Large green salad with tempeh, avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds.

Dinner

• Cauliflower rice stir-fry with tofu.
• Vegan walnut chili with vegan cheese and sliced avocado.
• Shirataki noodles with mushrooms and vegan Alfredo sauce.
• Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.
• Cauliflower fried rice.
• Vegan cauliflower mac and cheese.

Supplements to consider when on a plant-based keto diet

A plant-based keto diet is a challenging one to follow, as it is restrictive and requires a lot of planning. However, it is possible to ensure you are getting all the right nutrients by taking supplements. Here are some supplements to consider when following a plant-based keto diet:

• Vitamin B12: This vitamin is commonly lacking in vegan diets, so it is important to supplement when on a plant-based keto diet.
• Vitamin D: Getting enough vitamin D can be difficult, even if you are not on a keto diet. Your body produces vitamin D when exposed to sunlight, but many people avoid direct sun exposure to reduce the risk of skin damage and cancer. A vitamin D supplement can help ensure you are getting enough.
• Calcium: Calcium is often obtained from dairy products, which are limited on a keto diet due to their carbohydrate content. A calcium supplement can help make up for this, but be sure to consult a healthcare professional to determine the correct amount for your needs.
• Magnesium: Magnesium is important for several bodily functions, including keeping your immune system healthy, maintaining blood sugar levels, and supporting nerve and muscle function. Many magnesium-rich foods, like whole grains, bananas, and beans, are not keto-friendly due to their high carb content. Taking a magnesium supplement can help ensure you are getting enough of this essential mineral.
• Iron: Iron is crucial for the proper functioning of every cell in your body. While there are keto-approved foods that contain iron, such as beef and oysters, other sources like cereal, lentils, tofu, and beans are restricted or excluded on a keto diet. If you are finding it difficult to meet your iron needs through diet alone, consider taking an iron supplement.
• Omega-3 Fatty Acids: It is important to maintain a balanced ratio of omega-3 to omega-6 fatty acids in your diet. Omega-3 fatty acids can be challenging to find, and most people consume far more omega-6 fats, which are abundant in nature. Including a supplement may help you achieve a healthier ratio.
• Protein Powder: A plant-based keto diet can be low in protein, especially if you are not including animal-based sources like eggs and dairy. A vegetarian or vegan protein powder can help you meet your optimal protein intake.

Frequently asked questions