Ketogenic Diet: Vegan and Vegetarians

By recent ASU nutrition student Alysia Nelson

Part of an ongoing series of articles on the Ketogenic Diet

A standard ketogenic diet is a diet filled with high-quality meats, fatty fish, poultry, nuts/seeds, cruciferous vegetables, dairy, and eggs. Does that mean that vegans and vegetarians are unable to follow a ketogenic diet? Absolutely not. Vegans and vegetarians can still reap the benefits of a ketogenic diet by combining principles from both worlds and I will show you how.

If you are a Vegetarian and would like to try to follow a ketogenic diet, start here:

  1. There are a few rules that must be followed to ensure Ketosis such as:
  • Eat less than 35grams/day of carbohydrates.
  • Increase low-carb vegetable intake.
  • Ensure 70% of calories still come from fat.
  • 25% of calories should come from plant-based proteins, eggs, and dairy.
  • Increase supplementation of vitamins D3, DHA & EPA, iron, and zinc.
  1. Eliminate the following from your diet:
  • Grains (wheat, corn, rice, cereal, etc.)
  • Legumes (lentils, black beans, peas, etc.)
  • Sugar (honey, agave, maple syrup, etc.)
  • Fruit (apples, bananas, oranges, etc.)
  • Tubers (potatoes, yams, etc.)
  1. Substitute above list with the following:
  • Vegan “meats” (high-protein & low-carb): tofu, tempeh, seitan, etc.
  • Leafy greens (cruciferous vegetables): spinach, kale, romaine, etc.
  • Above ground vegetables: broccoli, cauliflower, zucchini, etc.
  • High-fat Dairy: cheese, cream, butter, etc.
  • Eggs
  • Nuts and seeds: macadamia nuts, almonds, pistachios, sunflower seeds, pumpkin seeds, etc.
  • Avocado and berries (low glycemic berries): raspberries and blackberries.
  • Sweeteners (low-carb): stevia, erythritol, monk fruit, etc.
  • Oils (other fats): coconut, olive, MCT, red palm, etc.
  • Low-carb protein powders.

If you are a Vegan and would like to try to follow a ketogenic diet, start here:

  1. There are a few rules that must be followed to ensure Ketosis such as:
  • Eat less than 35grams/day of carbohydrates.
  • Increase low-carb vegetable intake.
  • Ensure 70% of calories still come from plant-based fat.
  • 25% of calories should come from plant-based proteins.
  • Increase supplementation of vitamins D3, B12, B6, DHA & EPA, iron, taurine, and zinc.
  1. Eliminate the following from your diet:
  • Grains (wheat, corn, rice, cereal, etc.)
  • Legumes (lentils, black beans, peas, etc.)
  • Sugar (honey, agave, maple syrup, etc.)
  • Fruit (apples, bananas, oranges, etc.)
  • Tubers (potatoes, yams, etc.)
  1. Substitute the above list with the following:
  • Vegan “meats (high-protein, low-carb): tempeh, tofu, seitan, etc.
  • Mushrooms: shitake, king oyster, lion’s mane, etc.
  • Leafy greens (cruciferous vegetables): spinach, kale, romaine, etc.
  • Above ground vegetables (low-carb): broccoli, cauliflower, zucchini, etc.
  • High-fat “dairy”: unsweetened coconut yogurt, coconut cream, vegan cheeses, etc.
  • Nuts and seeds: macadamia, pistachios, almonds, sunflower seeds, pumpkin seeds, flaxseeds, nut-based yogurt, etc.
  • Avocado and low- glycemic berries: raspberries and blackberries.
  • Fermented foods: natto, sauerkraut, kim chi, etc.
  • Sea vegetables: dulse, bladderwack, kelp, etc.
  • Sweeteners (low-carb): stevia, erythritol, monk fruit, etc.
  • Oils (other fats): coconut, olive, MCT, red palm, vegan butter, etc.
  • Silken tofu (egg and dairy replacement)
  • Baking soda, vinegar, and The Vegg for egg substitutes.
  • Vegan (low-carb) protein powders.

 

A Comprehensive Guide to the Vegan Ketogenic Diet. (2018, March 20). Retrieved April 16, 2018, from https://www.ruled.me/comprehensive-guide-vegan-ketogenic-diet/

Editor’s Note: Fill Your Plate neither endorses or supports this type of diet, but encourages readers to always consult with your doctor regarding special diets this series shares one nutrition student’s experience with the diet.

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