Two of the most popular diet and lifestyle choices at the moment are following the keto diet and being vegan. Generally, a vegan or plant-based diet is very high in carbohydrates whereas the keto diet by definition is very low in carbs. So can you be a vegan on the keto diet? What can you eat as a keto vegan? We answer all your questions in our vegan keto guide.
What can you eat on a vegan keto diet?
Let's start with the basics. A vegan diet is one which omits any animal foods or foods derived from animals. This means no meat, poultry, fish, eggs, or dairy. Some people believe a vegan diet is restrictive, but this isn't the case. Instead, what this leaves is an abundance of plant-based foods such as nuts, seeds, grains, legumes, fruits, vegetables, lentils, and beans. All of these foods are intrinsically healthy as they contain high amounts of fibre, vitamins, minerals, and even protein, which can be a divisive subject for vegans.
The keto diet is a recently trending super low carb, high fat, moderate protein diet which promises followers rapid weight loss and health benefits. It is a somewhat controversial diet as there can be side effects such as keto flu and bad breath, however a lot of people swear by this diet for improving their lifestyle and losing weight.
In general, people following a keto diet eat a lot of animal products as these are naturally high in fat and low in carbs. Foods like steak, eggs and dairy fit the keto diet easily, however they are not vegan.
So what can you eat on a vegan keto diet? In fact, you have lots of options! Some of the tastiest vegan foods are naturally high in fat, such as coconut products, avocados, olives, nuts, and seeds. These days there are lots of coconut-derived products which have been developed as the vegan lifestyle becomes more popular. You can now buy coconut oil, coconut milk, coconut flour... the list goes on. This one ingredient will be the staple of your vegan keto diet.
Other foods suitable for the vegan keto diet include avocado, nuts, seeds, olives, and oils. Most of these foods are whole plant-based foods and are therefore very healthy.
Is vegan low carb possible?
Yes, a vegan low carb diet is definitely possible. While a traditional vegan or plant-based diet is naturally high in carbohydrates, it is still possible to follow a low carb vegan diet. If you are careful with what you eat, plan your meals, and keep an eye on your calories and macros, you have plenty of options of things you can eat on a vegan keto diet.
A vegan keto diet can be very healthy as some of the healthiest fats are vegan, such as oils, olives, nuts, seeds, and avocado. You can supplement these foods with coconut products to round out your options and create delicious vegan keto recipes.
In general, the keto diet requires getting up to 90% of your calories from fat. As there are so many healthy fats which are vegan, this shouldn't be a problem.
Vegan Keto Recipes
There are plenty of delicious vegan keto recipes available online which can keep your diet healthy, varied, and tasty. Try some of these vegan keto recipes to find out for yourself!
Vegan Keto Avocado Pops
Chocolate Keto Protein Smoothie