The best way to understand a vegan keto diet is to break the two terms apart.
- A vegan diet is that in which we do not get any of the nutrients from animal-based products. Hence no meat, fish, poultry, or dairy is allowed on a vegan diet.
- A ketogenic diet is a high-fat diet that turns your body into a ketonic state, meaning your body takes energy from fat sources instead of carbohydrates. To get your body to a ketonic state, you must cut out carbohydrates, limit protein, and increase healthy fats.
Many a time, it is hard to stick to the keto diet because it feels a little backward to eat mostly fat. It may sound like a contradiction to be on a Vegan diet. However, Vegan diets are nothing short compelling in terms of health benefits.
Better Heart Health:
The studies conducted over 75,000 men and women shows that vegans are at 26% lower risk of cardiovascular disease than regular meat eaters.
Reduces the risk of type-2 Diabetes:
It is well established that higher intakes of vegetables, legumes, nuts are correlated with a sign with a lower risk of insulin resistance and type-2 diabetes.
Improved blood pressure levels:
The Myriad studies conducted have proved that taking 5-10 servings of vegetables and fruits per day lowers the blood pressure.
Improves Cholesterol and Blood lipid profiles:
Blood lipid and cholesterol profiles are consistently better in individuals who consume a plant-based diet.
Lowers risk of Cancer:
Epidemiologic studies repeatedly show that fiber, fruits, and vegetables all drastically reduce the risk of cancer.
Guidelines for maintaining a Vegan Keto Diet:
- You must only consume 35 grams of carbohydrates per day.
- The diet must contain low carb vegetables like spinach, asparagus, broccoli, and celery.
- 70% of calories from plant-based fats.
- 25% of calories from plant-based proteins.
Foods to Stay away from:
There are five main groups of foods to stay away from specifically for a ketogenic diet. This is in addition to removing meat, fish, poultry, and dairy as part of a vegan diet.
- White bread
- White/Brown sugars
Here are a few easy vegan replacements to substitute for your favorites.
- Milk – Replace with: Coconut or Almond Milk
- Heavy Cream – Replace with Coconut Cream
- Butter – Replace with Coconut Oil or Vegan Butter
- Cheese – Replace with Vegan Cheese
- Cream Cheese – Replace with Vegan Soft Cheese
- Yogurt – Replace with Coconut or Nut-Based Yogurt