A vegan ketogenic diet is easier than you might think
For vegans it is very common to be asked what they eat, so common, one might say, even annoying. Frankly speaking, after a year of my veganism, I generally tried to avoid situations where I had to talk about it. I really did not want to answer a long list of questions and listen to all “authoritative” views from those who are on the other side. I hadn’t considered it to even be possible to enjoy a vegan ketogenic diet.
But when a vegan hears about the ketogenic diet, he or she would also have to ask himself all those questions that he or she being asked by others – “What am I going to eat?”. After all, carbohydrates are usually what saves you with a vegan lifestyle or vegan diet. They form the basis of a vegan diet, from fruits, vegetables, wheats etc – many of which cannot be consumed on a ketogenic diet.
So how can I enjoy a vegan ketogenic diet?
It is possible to avoid carbs, and it can be done without compromising our beloved body or ethics. The main rule for a vegan ketogenic diet is no different to any other ketogenic diet – to eat the right amount of protein and healthy fats. It can be derived from nuts, seeds, avocado and coconut oil – there’s a huge variety of foods available. You will find a full vegan keto diet food list a little further below for your convenience.
It is also important to reduce the amount of carbs to around 50 grams a day, rather than the more hard-core keto dieters who aim for 0 – 20 grams; otherwise we will not be able to eat enough nuts and seeds.
In a keto diet the main source of energy is fat. Vegan lifestyle does not prohibit the use of vegetable fats. Here we can use our imagination and choose what is the best for our taste buds, like olive oil, flax or coconut oil. And there is a great thing called almond flour, or almond meal, which is also a plant in origin, so using it you can prepare a lot of different dietary dishes.
The only thing that will be difficult on a vegan ketogenic diet, especially at the beginning, is the calculation. To be a vegan on a keto diet you may need to constantly count the amount of carbohydrates and proteins that you eat every day. Using a free app like MyFitnessPal can really help with this.
Also, do not forget to pay attention to the very important element iron. It is very hard to consume iron on a vegan diet and the lack of iron as we know leads to anemia. You can obtain iron on a keto diet from seaweed, pumpkin seeds, tomato paste, spinach and soybeans, as well as almost all leafy green vegetables.
Vegan ketogenic diet food list
Chances are you’re on this post looking specifically for a comprehensive vegan ketogenic diet food list, so here it is. First we start with the most important element of a ketogenic diet, fats.
Vegan ketogenic diet fats
Avocado, fruit and oil
Flax seed oil (aka linseed oil)
Peanut butter (Organic with no added dairy)
How to include fats in a vegan ketogenic diet
Some people may have no issue with eating loads of whole avocado and macadamia nuts as their main source of nourishment. However, for most this may be difficult and likely to get boring fast. The key to getting enough of the above good fats is to use oils as a dressing for things like leafy greens (spinach, collards). 100g (3 cups) of spinach only contains around 25 kcal, 3 grams of carbs, and also contains 3 grams of protein. Add 100 grams of tofu (76 kcal, 2g carbs, 8g protein) and 2 tablespoons of olive oil (240 kcal, 30g fat, 0g protein and carbs). That’s a decent, healthy and filling meal containing a total of around 350 kcal, 30g fat, 11g protein and 5g carbs. That’s a macronutrient ratio of about 75% from fat, 20% from protein and 5% from carbs – considered to be more or less perfect for any ketogenic diet!
Vegan ketogenic diet protein
Textured vegetable protein – just check for additives which may contain carbs!
Protein powder – most big supplement stores will stock vegan protein powders!
Vegan ketogenic diet vegetables
Most vegetables are okay on a ketogenic diet but should usually have plenty of fats added. This helps to feel full and nourished without risking too many carbs. We’ll start first with a list of acceptable keto diet vegetables.
Vegetables to include in a vegan ketogenic diet
Vegetables to avoid on a vegan ketogenic diet
Legumes (not technically a vegetable, but high carb and worth noting here)
Vegan ketogenic diet nuts and seeds
Cashews (a little higher carb, be careful not to over-consume)