A low-carb vegan diet combines the principles of veganism, which excludes all animal products, with a low-carbohydrate approach to eating. This dietary strategy can offer several potential health benefits, but it also presents some challenges that require careful planning and consideration.
Understanding the Basics
What is a Vegan Diet?
A vegan diet includes only plant foods-fruits, vegetables, beans, grains, nuts, and seeds. People who follow a vegan diet don't eat any animal foods, including dairy, eggs, and honey. About 3% of Americans follow a vegan diet. Their reasons for eating this way vary. Some vegans do it to improve their health, as research shows that a plant-based diet could lower the risk of certain diseases. Others stay away from meat because they don't want to harm animals or because they want to protect the environment.
Low-Carb Vegan Diet Defined
Plant foods are often higher in carbohydrates than animal foods. This makes it challenging to follow a vegan low-carb diet but not impossible. A low-carb vegan diet is healthy for most people as long as you include a variety of low-carb plant foods.
Veganism: More Than Just a Diet
For others, veganism is a way of life focused on protecting animals and the environment. Ethical vegans avoid harming animals by not eating any animal or animal-derived foods. They also avoid using materials that originate from animals, such as wool and leather, and they don't use products that have been tested on animals. Environmental welfare is also a concern to many vegans. Research shows that a vegan diet has much less impact on Earth's climate than one that includes animal products.
Potential Benefits of a Low-Carb Vegan Diet
Weight Loss
Both vegan and ketogenic diets have been linked to health benefits, including weight loss and a lower risk of heart disease and diabetes. The keto diet is well known for its effectiveness in weight loss, blood sugar control and reduced heart disease risk factors.
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Improved Blood Sugar Control
A diabetic diet is moderately low in carbohydrates, especially high-glycemic, refined carbs that quickly raise blood sugar. Whole grains, beans, and legumes are high in fiber, which can help control blood sugar. Protein from beans, legumes, nuts, seeds, tofu, tempeh and seitan, along with healthy fats from avocado, nuts, seeds, and coconut and olive oils, can also keep your blood sugar stable.
Reduced Risk of Chronic Diseases
Following a vegan diet has been shown to lower the risk of chronic health conditions, such as heart disease, diabetes and certain cancers. For example, studies have observed that vegans have a 75% lower risk of developing high blood pressure and up to a 78% risk reduction of type 2 diabetes.
Anti-Inflammatory Effects
Balanced vegan diets are naturally anti-inflammatory. Research shows that eating fewer animal foods can reduce inflammation linked to diseases like type 2 diabetes, heart disease, and cancer. To reap these benefits, you focus on fresh, whole foods and limit sugars and highly processed foods, which can increase inflammation.
Environmental Benefits
Research shows that a vegan diet has much less impact on Earth's climate than one that includes animal products.
Similar Health Benefits Compared to Vegetarian Diets
Jenkins and colleagues concluded that despite noninferiority not having been established, the low-carbohydrate vegan diet appeared to be suitable as a weight reduction diet in people with type 2 diabetes.
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Foods to Eat and Avoid on a Low-Carb Vegan Diet
Foods to Eat
Quite a few vegan foods are low in carbs, including:
- Nonstarchy vegetables, such as bell peppers, broccoli, zucchini, and leafy greens
- High-fat fruits, such as avocados and olives
- Low-sugar fruits, such as blueberries, raspberries, blackberries, watermelon, and cantaloupe
- Nuts and seeds
- Soy foods like tofu
- Olive, avocado, and coconut oils
When following a vegan keto diet, it’s important to focus on vegan, healthy foods that are high in fat and low in carbs.
Foods to eat on a vegan keto diet include:
- Coconut products: Full-fat coconut milk, coconut cream, unsweetened coconut.
- Oils: Olive oil, nut oil, coconut oil, MCT oil, avocado oil.
- Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
- 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 protein sources: Full-fat tofu, tempeh.
- Vegan full-fat “dairy”: Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
- Avocados: Whole avocados, guacamole.
- Berries: Blueberries, blackberries, raspberries and strawberries can be enjoyed in moderation.
- Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.
Foods to Avoid
When following a vegan keto diet, you must significantly reduce your carb intake and replace carbs with healthy fats and vegan sources of protein.
Here are examples of foods that should be completely avoided:
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- Meat and poultry: Beef, turkey, chicken, pork.
- Dairy: Milk, butter, yogurt.
- Eggs: Egg whites and egg yolks.
- Seafood: Fish, shrimp, clams, mussels.
- Animal-based ingredients: Whey protein, honey, egg white protein.
Here are examples of foods that should be significantly reduced:
- Grains and starches: Cereal, bread, baked goods, rice, pasta, grains.
- Sugary drinks: Sweet tea, soda, juice, smoothies, sports drinks, chocolate milk.
- Sweeteners: Brown sugar, white sugar, agave, maple syrup.
- Starchy vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
- Beans and legumes: Black beans, chickpeas, kidney beans.
- Fruits: All fruits should be limited. However, small portions of certain fruits like berries are allowed.
- High-carb alcoholic beverages: Beer, sweetened cocktails, wine.
- Low-fat diet foods: Low-fat foods tend to be high in added sugar.
- High-carb sauces and condiments: Barbecue sauce, sweetened salad dressings, marinades.
- Highly processed foods: Limit packaged foods and increase whole, unprocessed foods.
Potential Risks and Considerations
Nutrient Deficiencies
Avoiding animal foods can shortchange you on a few nutrients, like protein, calcium, omega-3 fatty acids, zinc, vitamin B12, and vitamin D.
Restrictive Nature
Like a raw vegan diet, a vegan keto diet is very restrictive and could lead to nutrient deficiencies. It may be safe in the short term, but in the long term, it could pose serious health risks.
"Keto Flu"
Transitioning to a ketogenic diet can be difficult. Often referred to as the keto flu, the transition period from a higher-carb diet to a keto diet can be challenging on your body.
Side effects of the vegan keto diet may include:
- Fatigue
- Nausea
- Irritability
- Constipation
- Poor concentration
- Diarrhea
- Weakness
- Headaches
- Muscle cramps
- Dizziness
- Difficulty sleeping
Not Suitable for Everyone
As the vegan keto diet restricts many foods, it’s not appropriate for everyone. The vegan keto diet may not be suitable for those with type 1 diabetes, women who are pregnant or breastfeeding, athletes or those with eating disorders or a history of disordered eating.
Importance of Supplements and Diet Quality
Because the vegan keto diet is more restrictive than normal vegan diets, it’s critical that those following it supplement with high-quality vitamins and minerals and plan their meals to ensure a nutritionally adequate diet.
Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fats, iron and calcium are examples of nutrients that some vegan diets lack.
How to Mitigate the Risks
Focus on Variety
The best way to get everything you need is to focus on variety. Include a little of everything in your daily diet-fruits and vegetables, whole grains, beans, nuts, seeds, and fortified plant-based dairy products.
Prioritize Nutrient-Dense Foods
Also, make sure you're eating plenty of foods high in the nutrients that vegans are more likely to be deficient in.
Consider Supplementation
Vegans can get all the nutrients they need from a balanced diet. But in certain situations, supplements may help.
Consult with Professionals
If you have a health condition, always talk to your doctor before changing your diet. There may be reasons why a vegan diet isn't the best diet for you. If you consider transitioning to a vegan keto diet, consult your doctor or a qualified health professional first to ensure the diet is safe to follow. Anyone considering a vegetarian or vegan diet should consult with a registered dietitian or health care provider to ensure that their diet is nutritionally adequate.
Sample Meal Plan
Following is a one-week sample menu for the vegan keto diet:
- Monday
- Breakfast: Keto porridge made with full-fat coconut milk, ground flaxseeds, chia seeds and unsweetened shredded coconut.
- Lunch: Vegan cream and low-carb vegetable soup.
- Dinner: Cauliflower rice stir-fry with tofu.
- Tuesday
- Breakfast: Tofu scramble with vegan cheese and avocado.
- Lunch: Zucchini noodles with walnut pesto and vegan cheese.
- Dinner: Vegan walnut chili with vegan cheese and sliced avocado.
- Wednesday
- Breakfast: Chia pudding made with full-fat coconut milk topped with sliced almonds.
- Lunch: Creamy coconut and cauliflower soup.
- Dinner: Shirataki noodles with mushrooms and vegan Alfredo sauce.
- Thursday
- Breakfast: Full-fat coconut yogurt topped with nuts, seeds and unsweetened shredded coconut.
- Lunch: Tofu, vegetable and coconut curry.
- Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.
- Friday
- Breakfast: Tofu scramble with vegan cheese, mushrooms and spinach.
- Lunch: Vegetable and tofu salad with avocado dressing.
- Dinner: Eggplant lasagna made with vegan cheese.
- Saturday
- Breakfast: Vegan keto smoothie with full-fat coconut milk, almond butter, cocoa powder and vegan protein powder.
- Lunch: Vegetable and tofu salad with avocado dressing.
- Dinner: Cauliflower fried rice.
- Sunday
- Breakfast: Coconut almond chia pudding.
- Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables and pumpkin seeds.
- Dinner: Vegan cauliflower mac and cheese.
Vegan keto snacks:
- Sliced cucumber topped with vegan cream cheese
- Coconut fat bombs (high-fat snacks made with coconut butter, coconut oil and shredded coconut)
- Nut and coconut bars
- Coconut milk and cocoa smoothie
- Trail mix with mixed nuts, seeds and unsweetened coconut
- Dried coconut flakes
- Roasted pumpkin seeds
- Celery sticks topped with almond butter
- Coconut milk yogurt topped with chopped almonds
- Olives stuffed with vegan cheese
- Guacamole and sliced bell pepper
- Cauliflower tater tots
- Coconut cream with berries