Have you heard of the vegan keto diet? Well, the keto, or ketogenic diet itself has rapidly increased in popularity in recent years, growing from around 3% of the population in 2018, to 6% in 2019 / 2020. A keto diet involves cutting carbohydrates out almost completely – consuming only 20 to 50g per day – and focusing on healthy fats and proteins instead.
Health benefits from a keto diet include weight loss, lowered risk for some cancers, increased cardiovascular health, a reduction in cholesterol, and several others. Lowering carbohydrates also lowers blood sugar and insulin levels, decreasing the risk of Type 2 diabetes. For those who eat a vegan diet, adopting a keto diet on top of this can be challenging, but it’s very possible to do this healthily. Want to know how? Then follow on for Vegan Keto Diet: 5 Keto-Friendly Switch-Outs for Vegans!
1. Pasta & Rice vs. Cauliflower Florets
This is an easy swap! Simply replace carb-filled pasta with cauliflower florets chopped up into tiny pieces, seasoning to your taste. Most supermarkets sell cauliflower rice or pasta now, so no need to make your own if you don’t want to!
2. Bread vs. Butternut Squash
You can replace your pizza dough with a butternut squash-based base, or use butternut squash bread in your vegan cheesy toasties. If you want an even lower amount of carbs, try aubergine discs instead of bread slices!
3. Fries vs. Courgettes
A great alternative to potatoes in the vegan diet is making fries out of courgettes, with your choice of seasoning. This is great to have on the side of your vegan-keto pizza, or to simply enjoy alone as a light snack!
If you’re a big fan of oat-bowls for breakfast, don’t worry, you can replace your oats with chia seeds, cashew nuts, or almonds. Add plenty of fruit, like avocado, which is loaded with healthy fats and proteins, and vegan yogurt, like Oatly or Alpro, from your local supermarket. This will give you a hearty, and fulfilling breakfast. If you wish, add a small teaspoon of oats to your bowl, a small amount is keto-friendly!
5. Sweets & Chocolate vs. Grapes & Blueberries
Want a sweet treat without the high carbs? Try putting grapes or blueberries into the freezer for a few hours, these are great post-workout snacks.
The key to a successful vegan keto diet is to cut the carbs and fill your plate with healthy proteins and fats, whilst ensuring you remember to get all the right vitamins and minerals in. With the correct planning, this is very possible.