On a vegan keto diet, “what can you eat” is the most asked question along with “is it possibly possible to mix these two restricted eating practices” as people may choose to follow a keto diet for a variety of reasons. For starters, cutting carbs can help you lose weight quickly, increase your blood sugar metabolism and even extend your life but the issue is that a traditional keto diet consists nearly entirely of animal-based products and severely discourages the use of most fruits and vegetables.
That may sound like a deal breaker if you’re a die-hard vegan (or simply can’t stomach the taste of meat and dairy) but it doesn’t have to be since following a vegan keto diet is certainly not simple and it will necessitate considerable planning and preparation. Most likely you’ll have to step outside of your comfort zone, try new meals and learn new recipes.
We asked the same question to a few experts and here’s what we got. While switching to a vegan keto diet, you need to get familiar with alternative plant-based foods however, with careful planning, vegans can reap benefits from a ketogenic diet.
In an interview with HT Lifestyle, Vipen Jain, Founder of Fitspire, advised, “While on a vegan keto diet, consider looking for healthy plant-based cooking oils, such as olive oil, avocado oil, coconut oil, sunflower oil. To add fats and protein in your diet, inculcate nuts such as almonds, peanuts, Brazil nuts, walnuts. Also include non-starchy vegetables like broccoli, zucchini, leafy greens, brussels sprouts, cauliflower, bell peppers, mushrooms. Condiments includes fresh herbs, nutritional yeast, lemon juice, salt, pepper, spices.”
He added, “Most important aspect in this diet is adequate protein consumption. As we are aware that animal-based products are considered to be a complete source of protein but after various researches, plants can also deliver a good deal of this important macronutrients required by a human body. Vegan dairy products like soy milk, almond milk, coconut milk and yogurt, vegan butter, cashew milk and cheese, vegan cream cheese are all rich in protein. Most importantly, you can even consume fruits in a vegan keto diet including blackberries, blueberries, raspberries and strawberries but it should be enjoyed in moderation.”
According to Celebrity Chef Akshay Nayyar of Epitome in Juhu, keto diet for vegans is a weight loss diet for those who are looking at a very low carbohydrate plant-based diet alongside high protein and healthy fats. He revealed that it aids cardiovascular health however, eating right is the key to avoid developing nutritional deficiencies.
He suggested, “Typically, I recommend about 50-55% of fat, 35% of proteins and 10% of carbs. One of my favourite ingredients is “tempeh” which in comparison to tofu is tastier and is a pressed cake of whole soybeans with a hearty, chewy texture and a nutty flavour. Using a grain tempeh like barley or millet tempeh can add delight to your recipes. Besides this add sugar free coconut yogurt, generous knobs of vegan butter, whole seeds, avocado to your meal plan.
To avoid getting bored incorporate proteins and fats with a combination of keto diet recommended non starchy veggies like bell peppers, broccoli, cauliflower, cucumber, mushrooms, peppers, zucchini etc. Cook your meals with different oil and fats like coconut oil, olive oil, avocado oil, and nut based oils. Treat yourself with soy and nut flavoured cheeses.”
Dibyendu Bindal, CEO and Founder of Mighty Foods, India’s leading ready-to-eat plant protein-based food brand, share, “A vegan keto diet is complex, since a lot of ingredients traditionally used in vegan food have some amount of carbs. The focus of the two diets is different. Keto food, which has less carbs, goes well with fat intake. On the other side, vegan diet is essentially more carbs, and goes well with fewer intakes of fat foods. Ketogenic diets focus heavily on the overall macronutrient ratio, while vegan diets are very particular about the types of food you can eat.
Therefore, to maintain a vegan keto diet, it’s essential that you reduce your carb intake and fill the rest with high intakes of fats and adequate plant-based protein. You’ll have to balance the two very thoughtfully, along with satisfying the craving and hunger. Pea, moong bean, protein, and pulses are ideal choices. In a nutshell, a vegan keto diet combines plant-based foods with an extremely low carbohydrate intake, and could be a great choice for your overall health and well-being.”