The Plant-Based Vegan Keto diet is a relatively new dietary trend that has been gaining popularity in recent years. As the name suggests, it combines the principles of a plant-based diet and a ketogenic diet, with a focus on consuming high-fat, low-carbohydrate, and protein-rich foods that are derived solely from plant sources. This approach to eating can be challenging, as many plant-based foods are high in carbohydrates, which is the opposite of what a ketogenic diet requires. However, with careful planning and attention to nutrient balance, it is possible to follow a plant-based vegan keto diet and enjoy its potential benefits, such as weight loss, improved blood sugar control, and increased energy levels. In this blog post, we will explore the basics of the Plant-Based Vegan Keto diet and provide tips and resources for those who wish to give it a try.
What is Vegan Keto?
The plant-based vegan keto diet is a high-fat, low-carbohydrate diet that is based on plant-based foods, including vegetables, plant-based proteins, nuts, seeds, and healthy fats sources. This diet excludes all animal products, making it a vegan diet, and aims to keep the body in a state of ketosis.
Vegan Keto Benefits
A plant-based diet has been associated with numerous health benefits, including a lower risk of chronic diseases such as heart disease, type 2 diabetes, and certain cancers. It can also be an effective way to manage weight and improve overall gut health. When combined with the principles of a keto diet, which involves reducing carbohydrate intake and increasing fat intake to encourage the body to enter a state of ketosis, the benefits of a plant-based diet can be enhanced. By consuming plant-based sources of healthy fats such as avocado, nuts, and seeds, and reducing their intake of processed foods and refined carbohydrates, individuals may experience increased energy levels, improved mental clarity, and better blood sugar control.
Vegan Keto Macros
The standard macronutrient ratio for a vegan ketogenic diet is 70-75% fat, 20-25% protein, and 5-10% carbohydrates. These ratios are intended to help the body reach a state of ketosis, where it utilizes fat for energy instead of carbohydrates. To maintain ketosis, it is recommended to restrict total carbohydrates to between 20-50 grams per day. It is important to keep in mind that these ratios may vary depending on individual factors such as age, gender, activity level, and weight loss goals. For personalized macronutrient ratios for a plant-based ketogenic diet, it is advisable to seek the guidance of a healthcare professional or registered dietitian.
Getting enough protein on a plant-based keto diet is essential for muscle growth and repair, immune function, and hormone synthesis. While limiting carbohydrate intake, it can be challenging to consume enough protein, but there are several keto-friendly vegan protein sources to choose from. To meet the body’s protein requirements, it is recommended to consume at least 0.8 grams of protein per kilogram of body weight per day on a plant-based keto diet. Moreover, consuming a variety of protein sources is crucial to ensure adequate intake of all essential amino acids.
Vegan Keto Protein Sources
Here are the top 14 vegan keto protein sources with their protein grams and total carbohydrates per 100g serving:
- Tempeh – 18g protein, 7g total carbohydrates
- Tofu – 8g protein, 2g total carbohydrates
- Edamame – 11g protein, 10g total carbohydrates
- Natto – 18g protein, 6g total carbohydrates
- Hemp seeds – 31g protein, 3g total carbohydrates
- Chia seeds – 17g protein, 42g total carbohydrates (net carbs: 1g)
- Flaxseeds – 18g protein, 29g total carbohydrates (net carbs: 1.5g)
- Pumpkin seeds – 30g protein, 10g total carbohydrates (net carbs: 2.7g)
- Almonds – 21g protein, 22g total carbohydrates (net carbs: 6g)
- Brazil nuts – 14g protein, 12g total carbohydrates (net carbs: 2g)
- Peanuts – 26g protein, 16g total carbohydrates (net carbs: 7g)
- Almond butter – 25g protein, 20g total carbohydrates (net carbs: 6g)
- Peanut butter – 25g protein, 20g total carbohydrates (net carbs: 7g)
- Seitan – 75g protein, 7g total carbohydrates
Keep in mind that the amount of protein and total carbohydrates can vary depending on the brand and specific product.
Potential Risks of a Plant-Based Keto Diet
While a well-planned plant-based keto diet can provide many health benefits, there are also potential risks and nutrient deficiencies to be aware of. Because the diet is highly restrictive, it can be challenging to meet daily nutrient requirements. One of the most significant risks of a plant-based keto diet is the potential for nutrient deficiencies, including vitamin B12, iron, calcium, and omega-3 fatty acids. Vitamin B12 is primarily found in animal-based foods, and a deficiency can lead to anemia, nerve damage, and other health problems. Iron is important for oxygen transport in the body, and a deficiency can lead to anemia and fatigue. Calcium is essential for bone health, and a deficiency can increase the risk of osteoporosis. Finally, omega-3 fatty acids are important for brain function and heart health, and a deficiency can increase the risk of cardiovascular disease and cognitive decline. To mitigate these risks, individuals on a plant-based keto diet may need to supplement with vitamin B12, iron, calcium, and omega-3 fatty acids, and should work closely with a healthcare professional or registered dietitian to ensure their nutritional needs are being met.
Diet Flexibility: Adding a Plant-Based Twist to Keto
In conclusion, the plant-based vegan keto diet can be a healthy and sustainable way to achieve ketosis while incorporating the benefits of a plant-based diet. This approach offers a wide variety of nutrient-dense plant-based foods, healthy fats, and vegan protein sources. It is important to note that while this diet can offer numerous health benefits, it is not suitable for everyone, especially for those with specific medical conditions. Additionally, it is recommended to work with a healthcare professional or registered dietitian to ensure adequate nutrient intake and avoid potential nutrient deficiencies. Furthermore, by incorporating this diet once or twice a week in addition to a typical keto diet lifestyle, individuals can reduce their saturated fat consumption and enjoy a wider variety of plant-based foods. Overall, the plant-based vegan keto diet is a promising approach to the healthy and sustainable living but should be approached with care and attention to individual needs and preferences.