Ketogenic Diet For Vegans: What to Eat
Yes, Ketogenic diet does require dieters to increase the intake of proteins and fats, which are easy to find in meat, eggs and dairy. But, the popularity of these products among dieters is more due to the popular taste of these items.
Meats, eggs and dairy products like cheese is usually listed high on most food lovers lists. And, considering a diet like Keto allows them to eat these foods without guilt of putting on weight, definitely makes it a hot favorite and frankly that's why the diet has received so much media attention!
"A diet that allows you eat cheese and meat yet helps you lose weight!!!"
But, besides this perceived notion, Keto remains available to all dieters including Vegans who do not wish to consume animal products. As long as Keto's basic requirements, that requires a dieter to shun most of their carb intake and reduce it to below 20-50 grams and replace their calorific requirements with healthy fats and protein is met, there is absolutely no issue.
The healthy fats and proteins can be derived from any source, animal-based or plant-based. And, as we have seen in our earlier articles, there are so many great source of both fats and protein that can be obtained from plants.
Challenges for Vegans doing Ketogenic diet
- Giving up Grains, a usual favorite and an abundant-carb source for vegans
- Find healthy source of fats (include Omega-3s) to make up majority of the diet in the absence of easily available and popular sources like butter and cheese
- Look for vegan high protein sources in the absence of meats and eggs
- Identify nutritious vegetables and fruits that are rich in minerals and vitamins but either extremely low in carbs and starch or considerably high in fiber
- Ensure there's no mineral deficiency of any sorts to avoid the intake of supplements
In this article, we have solved these challenges for you.
What to Eat on a Vegan Ketogenic Diet Plan
- Coconut Oil
- Almond Oil
- Flaxseed Oil
- Palm Oil
- Avocado Oil
- Extra Virgin Olive Oil
- Macadamia Nuts
- Flaxseed oil
- Soy Products: Soybeans, Tofu, Soy Milk and Tempeh
- Chia Seeds
- Hemp Seeds
- Black beans
- Shelled Pumpkin Seeds
Healthy Low-Carbs Rich in Fiber and Minerals (Vegetables, Fruits & Nuts)
- Alfalfa Sprouts – .4 grams per cup
- Daikon – 1 gram per ½ cup
- Endive – >1 gram per ounce
- Escarole – >1 gram per ounce
- Arugula – .2 grams per ½ cup
- Bok Choy – .8 grams per 1 cup/raw
- Celery – .8 grams per 1 stalk
- Chicory Greens – .6 grams per ½ cup
- Green Onions – .1 per 1 tablespoon
- Cucumber – 1 gram per ½ cup sliced
- Fennel – 3.6 grams per 1 cup
- Iceberg Lettuce – .1 grams per 1/2 cup
- Jicama – 2.5 grams per ½ cup
- Parsley – >1 gram per ounce
- Bell Peppers – 2.3 grams per ½ cup
- Radicchio – .7 grams per ½ cup
- Radishes – .9 grams per 10 pieces
- Romaine Lettuce – .2 grams per ½ cup
- Artichoke (1/4 Steamed) – 4 grams
- Artichoke Hearts In Water – 2 grams per 1 heart
- Asparagus – 2.4 grams per 6 spears
- Bamboo Shoots – 1.1 grams per 1 cup
- Broccoli – 1 gram per 1/2 cup
- Brussels sprouts – 2.4 grams per ¼ cup
- Cabbage – 2 grams per ½ cup
- Cauliflower – 2 grams per 1 cup
- Chard – 1.8 grams per ½ cup
- Collard Greens – 4.2 grams per 1/2 cup
- Eggplant – 1.8 grams per ½ cup
- Hearts of Palm – .7 grams per 1 heart
- Kale – 2.4 grams per ½ cup
- Kohlrabi – 4.6 grams per ½ cup
- Leeks – 1.7 grams per ¼ cup
- Mushrooms – 1 gram per ½ cup
- Okra – 2.4 grams per ½ cup
- Black Olives (10 small, 5 large, or 3 jumbo olives) – 1 gram
- Onions – 2.8 grams per ¼ cup
- Pumpkin – 2.4 grams per ¼ cup
- Sauerkraut (canned and drained) – 1.2 grams per ½ cup
- Spinach – .2 grams per ½ cup
- Summer Squash – 2 grams per ½ cup
- Tomato (1 medium) – 4 grams
- Cherry Tomatoes – 4 grams per cup
- Turnips – 2.2 grams per ½ cup
Fruits (with carb content)
- Limes – 2 grams per 1 ounce
- Lemons – 2 grams per 1 ounce
- Rhubarb – 1.7 grams per ½ cup
- Apricots – 5 grams per fruit
- Strawberries – 11 grams per cup
- Blackberries – 7 grams per cup
- Raspberries – 5 grams per cup
- Red Grapefruit – 9 grams per 1/2 fruit
Nuts & Seeds (with carb content)
- Almonds (2 tbsp.) – 1.4 grams
- Peanuts (2 tbsp.) – 1.8 grams
- Hazelnuts (2 tbsp.) – 1.2 gram
- Macadamia Nuts (2 tbsp.) -.9 grams
- Pecans (2 tbsp. chopped) – .6 grams
- Pine Nuts (2 tbsp.) – 1.7 grams
- Pistachio Nuts (2 tbsp.) – 3.1 grams
- Walnuts (2 tbsp. halves) – .9 grams
- Pumpkin Seeds – 5 grams per ounce
- Sunflower Seeds – 4 grams per ounce
- Almond Butter – 3 grams per tablespoon
- Peanut Butter – 2.4 grams per tablespoon
- Unsweetened Tea
- Unsweetened Coffee
- Club Soda
- Diet Soda (be cautious as artificial sweeteners can affect low carb weight loss)
- Sugar Free Sparkling Water
- No-Calorie Flavored Seltzers
- Herbal Tea (without added barley or fruit sugars)
Zero Carb Alcohols
All Herbs & Spices
Miscellaneous (with carb content)
- Shirataki Noodles – 0 Carbs
- White Vinegar – 0 Carbs
- Balsamic Vinegar – 0 Carbs
- Red Wine Vinegar – 0 Carbs
- Rice Vinegar (seasoned) 3 grams per tbsp
- Soy Sauce – 1 gram per tablespoon
- Mustard – 0 Carbs
- Unflavored, powdered gelatin – 0 Carbs (use as a binder in recipes)
- Most Hot Sauces – 0 Carbs
- Kale Chips – 8-12 grams per ounce
- Coconut Flakes – 4 grams per ounce
- Pickles – 1 gram per pickle
Food Rich in Important Minerals
For all those who feel a vegan ketogenic diet will have to be supplemented with medicinal supplements are wrong. Below are list of foods that provide all the important minerals needed to maintain superb health and strength. These foods will provide the required nutrients even for those who engage in high intensity workouts and weightlifting
Iron is another vital component of a healthy diet because it helps carry oxygen to different parts of the body.
It is said that vegans usually need twice the amount of iron in their diet as traditional eaters because these iron sources from plants is not as well-absorbed as the iron from animal foods, but that does not mean a vegan eating lifestyle is a bad thing.
- Soy and soy-based products
- Cooked spinach
- Cooked kale
- Pinto beans
- Adzuki beans
One thing to keep in mind with absorbing iron while eating vegan is the fact that it absorbs better when it is ingested when paired with foods that are rich in vitamin C.
Vitamin B12 is yet another vitamin that many would be deficient on if they did not replace those foods removed from their diet. This vitamin helps the body to utilize stored fats as well as create red blood cells.
- Fortified soy beverages
Speaking of calcium, that is another one of the controversial nutrients that vegans supposedly do not get enough of. Calcium is necessary for bone, teeth, nails and muscle health, and helps with muscular contractions, like your heart beat.
- Soy yogurt
- Fortified non-dairy beverages
- Navy beans
- Sesame butter (also called “tahini”)
- Bok choy
Zinc is another mineral many people are deficient in, and there are many sources of it for those who choose a vegan eating lifestyle. Zinc is necessary for basic development and growth, and it also aids in strengthening the immune system and healing wounds inflicted upon the body.
- Dried beans
- Cashew butter
- Pumpkin seeds
So, as you can see there's so much to choose from even if you put the combined constraints of a Vegan diet and a Ketogenic diet. The Vegan Ketogenic Diet includes food that would earily provide all the important nutrients and minerals including iron, calcium, proteins, Vitamins and Zinc.
According to me, the Ketogenic Diet for Vegans is probably the healthiest diet plan a human being can follow with combined benefits from both diets including reduced risk of diabetes, heart diseases, unnecessary weight and fat gains, and toxic buildup.
If you can be a little smart and understand how both the diets work, you can craft a truly amazing diet plan for you and your family.
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