The Health Perks of Plant-Based Eating
Eating a plant-based diet, or even going completely vegetarian, can offer health benefits.
Vegetarians tend to have fewer chronic conditions and may live longer than their meat-eating counterparts.
The Ketogenic Diet: An Overview
Then there’s the ketogenic diet.
It’s that high-fat and ultra-low-carb way of eating.
It conjures up images of bacon, burgers, and butter.
Some claim it can help you lose weight.
Improve cholesterol levels.
Improve blood pressure.
And help manage blood sugar levels.
Though there is little science to support these claims.
Combining Vegetarianism and Keto
But can you combine these two diets?
Is a low-carb vegetarian keto diet even feasible?
Vegetarian keto is doable.
It requires more brainpower and planning than the typical ketogenic diet.
We’re going to walk you through what you can eat.
And then outline some common pitfalls and what to watch out for.
What to Eat on a Vegetarian Keto Diet
This list of what to eat will get you started.
Think lots of veggies.
With proteins and some fruit mixed in.
Plant-Based Fats
Plant-based fats include avocado and its oil.
Coconut and its oil.
Steer clear of any sweetened coconut.
Olives and their oil.
Low-Carb Vegetarian Proteins
Low-carb vegetarian proteins include tofu, seitan, and tempeh.
Although tempeh is higher in carbs than tofu and seitan.
It’s also high in fiber.
So the net carbs make it keto-friendly.
Be cautious of faux-meat burgers and bacon.
Read their ingredient lists and nutrition labels.
As they may contain added sugar or be an unexpected source of carbs.
Low-Carb Veggies
Low-carb veggies are essential.
There’s cauliflower, zucchini, Swiss chard, mushrooms.
Asparagus, celery, spinach, bok choy.
Broccoli rabe (rapini), cabbage, broccoli, kale.
Brussels sprouts and lettuces.
Nuts and Seeds
Nuts are solid choices for vegetarian keto.
Some are higher in fat and lower in carbohydrates.
Such as pecans, macadamias, pili nuts, and hazelnuts.
Seeds are high in fat, low in carbs, and typically full of fiber.
Which can bring down the net carbs in your meal or snack.
Dairy and Eggs
Dairy includes full-fat plain yogurt and plain cottage cheese.
Avoid flavored high-sugar varieties.
Hard cheeses and butter.
Eggs are arguably the easiest, healthiest, and most complete way to get protein.
Eggs also give you a nice dose of fat and have practically no carbs whatsoever.
Berries
Berries like strawberries, raspberries, and blackberries are all lower-carb fruit choices.
Not because they’re low in carbohydrates.
But because they’re packed with fiber, so your net carbs are low.
You’ll probably want to skip blueberries.
A cup will eat up nearly all of your daily carb allotment.
Foods to Avoid
And, as important as it is to come up with a list of foods you can eat.
To be successful on a vegetarian ketogenic diet, you may also want a list of foods you can’t eat.
Those are beans and lentils.
Grains, most fruits, and all varieties of potatoes.
These foods are super nutritious.
But they are higher in carbs, which the keto diet strictly limits.
Challenges with Vegetarian Keto
The main reason a vegetarian keto diet is so challenging.
Many of the staples of a vegetarian diet are high in carbs.
Particularly foods like beans, lentils, and whole grains.
Vegetarians rely on these for protein.
But they are also higher in carbs than the keto diet allows.
Another speed bump is that vegetarians already need to be mindful of falling short on key nutrients.
Such as vitamins B12 and D, iron, zinc, calcium, omega-3s, and even protein.
Layering on another restrictive diet like keto will make meeting your nutritional needs much harder.
Cutting out breakfast cereal, legumes, and whole grains limits key sources of some of these nutrients.
Unpleasant Side Effects
As with any ketogenic diet, there may be unpleasant side effects.
Like constipation, bad breath, and keto flu.
What Does the Science Say?
Search a scientific research database for “vegetarian keto” and you won’t find much.
Most studies are limited to specific groups and conditions.
There are a couple of studies, though.
They look at low-carb diets and break out whether the protein and fat come predominantly from animal- or plant-based sources.
Both studies found eating low carb and getting most of your fat and protein from plant foods was healthier.
But while these diets were low in carbohydrates, they weren’t fully keto.
The Bottom Line
If you are on a vegetarian diet and curious
about keto.
The good news is that it’s possible to follow a keto diet that doesn’t include animal products.
But this is a way of eating that requires some up-front planning.
And due diligence along the way so you don’t become nutritionally deficient.
Ultimately, it’s best as a short-term diet.
Not one to stick to for the long haul.
FAQs
Q: Can I get enough protein on a vegetarian keto diet?
A: Yes, you can get enough protein through low-carb vegetarian proteins like tofu, seitan, and tempeh, along with eggs and dairy products like cheese and full-fat yogurt.
Q: Is it possible to maintain a balanced diet while on vegetarian keto?
A: It is possible, but it requires careful planning to ensure you get all the necessary nutrients, especially since some traditional sources of nutrients in a vegetarian diet are high in carbs and not keto-friendly.
Q: How can I avoid nutritional deficiencies on a vegetarian keto diet?
A: Focus on incorporating a variety of foods within the keto guidelines, such as different types of low-carb vegetables, nuts, seeds, and dairy products. Consider taking supplements for nutrients that may be lacking, like vitamins B12 and D, and omega-3 fatty acids.
Q: What are some common pitfalls of a vegetarian keto diet?
A: Common pitfalls include relying too heavily on processed low-carb vegetarian products that may contain hidden carbs or unhealthy additives, and not consuming a wide enough variety of foods to meet nutritional needs.
Q: How long is it safe to follow a vegetarian keto diet?
A: While individual tolerance varies, most health professionals recommend following a strict keto diet for a short-term period, typically no longer than a few months, due to the potential for nutritional deficiencies and other health risks associated with highly restrictive diets.