Looking to learn more about a vegan keto diet?
Before we get into planning a vegan keto diet with perfection let’s first understand what it actually means:
Vegan: Vegan refers to the food which is strictly made from only plant based ingredients and whose production process doesn’t involve any sort of animal cruelty.
Keto Diet: A metabolic state in which the body becomes highly efficient in burning fat for energy and turns fat into ketones which provide energy to the brain, is known as ketosis. During ketosis the body burns fat instead of glucose. A diet which encourages ketosis is called Ketogenic diet or Keto Diet.
Keto diet is very low on carbs and high on fat. Generally keto diet is associated with animal based food but one can follow a Vegan Keto Diet as well which is made of low carb and high fat plant based ingredients.
People who want to follow the veganised version of keto diet can eat fruits, nuts, seeds, coconut oil, groundnut oil, palm oil etc.
Some Potential Benefits of Vegan Keto Diet:
Following a high fat and low carb diet that excludes all animal products have a range of health benefits.
- It has been found that it can help lower the risk of high blood pressure significantly.
- While the keto diet in general is supposed to aid in weight loss, it is observed that the vegan version of the diet is more effective in supporting weight loss endeavours.
- It also positively impacts heart health, sugar regulation and cholesterol levels in the body.
Now let’s get to the planning part. In order to follow a vegan keto diet one has to give up all animal food products and eat only plant based high fat and low carb food items. Following is the list of foods that should not be a part of your diet:
- Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
- Beans and legumes: Black beans, chickpeas, kidney beans.
- Fruits: Limit consumption of all fruits since most of them contain lots of carbs
- Sugary Beverages: Sweet tea, soda, juice, smoothies, carbonated soft drinks, sports drinks
- Starchy Vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
- High-carb alcoholic beverages: Beer, sweetened cocktails, wine.
- Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.
- Sweeteners: Brown sugar, white sugar, agave, maple syrup.
Food that you can eat while following a keto diet that is vegan.
- Coconut Products: Full-fat coconut milk, coconut cream, unsweetened coconut.
- Oils: Olive oil, nut oil, coconut oil, groundnut oil, flaxseed oil, etc.
- Nuts and Seeds: Almonds, walnuts, cashew, peanut, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds, flax seeds etc
- Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
- Non-Starchy Vegetables: Leafy Greens, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
- Vegan Milk Products: Full-fat tofu, tempeh, vegan curd, coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
- Berries: Blueberries, blackberries, raspberries and strawberries in moderate quantities
- Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.
In case you’re following a vegan keto diet then you can prepare a lot of recipes using these ingredients. Some snacks to try could be sliced vegetables with vegan cheese, vegan smoothies, roasted pumpkin seeds, coconut fat bombs made with coconut butter, coconut oil and shredded coconut and much more. Just make sure that you use organically sourced ingredients for your recipes. Because following a diet so hard but eating food filled with chemicals, pesticides, etc. beats the purpose itself. So eat organic food to get the real benefits of the diet.
Try 24 Mantra Organic’s groundnut oil and savour the taste of organic goodness.