I’m not against the vegan diet. But there are some key tips to follow if you’re trying to do keto as a vegan.
A vegan diet can still be an unhealthy diet. It’s crucial to ensure you’re getting the nutrients you need no matter what diet you’re on.
Some of the top things to avoid if you’re vegan are:
• Textured vegetable protein
• Soy protein isolates
• Fake meat
• High-fructose corn syrup
• Gluten
Certain nutrients are easy to get on a vegan diet. But, it’s difficult to get vitamin B12, selenium, iron, zinc, vitamin A, and vitamin D if you eat a vegan diet. It’s also difficult to get omega-3 fatty acids and amino acids if you’re vegan.
If you’re going to do a vegan version of the ketogenic diet, you need to go beyond just lowering your carbs and consuming high amounts of fat and a moderate amount of protein. You also really need to focus on getting the nutrients you need.
If you’re going to consume grains, you want to consume grains that are gluten-free, including:
• Oats
• Quinoa
• Millet
• Teff
• Buckwheat
You can also consume products made with almond flour. But keep in mind that when you consume grains, nuts, or legumes, you need to germinate them first to get rid of anti-nutrients.
Top vegan, keto-friendly foods to include in your diet:
• Nutritional yeast (non-fortified)
• Sauerkraut (raw version)
• Raw wheatgrass juice powder
• Spirulina
• Seaweed or sea kelp
• Extra virgin olive oil, coconut oil, or red palm oil
• Carrots
• Squash
• Bell peppers
• Leafy greens
• Nuts
• Hummus
• Avocados
You may also want to take taurine, an important amino acid, as a supplement to help avoid issues ranging from anxiety to gallstones.