Lacto-ovo vegetarians (or simply “vegetarians”) eat dairy products and eggs, but vegans do not eat any animal foods. All of this means that you shouldn’t overdo it with these foods (especially if you have insulin resistance) and that you should make the foods on this list part of your daily diet. As the popularity of vegan and low-carb diets continues to grow, there may soon be more vegan LCHF options available in grocery stores and restaurants. However, it can be difficult for people following a vegan keto diet to meet their micronutrient needs from food alone.
The vegan keto diet is a low-carbohydrate, high-fat, moderate-protein diet that excludes all animal foods. People who follow a vegan diet eat only plant-based foods, such as vegetables, fruits, and grains, and avoid animal-based foods, such as meat, poultry, eggs, and dairy products. Well-planned vegan diets, based on nutritious whole foods, can provide adequate protein and most – but not all – of the vitamins and minerals needed for good health. When following a vegan keto diet, carbohydrate intake should be significantly reduced and replaced with healthy fats and vegan sources of protein.
Although research shows that both vegan and keto diets can be beneficial to health, studies on the effects of the vegan keto diet are needed to determine if this diet is effective and safe to follow over the long term. Vegans are at very high risk for vitamin B12 deficiency unless they take supplements or consume fortified foods. Because the vegan ketogenic diet is more restrictive than normal vegan diets, it is essential that vegans take high-quality vitamin and mineral supplements and plan their meals to ensure a nutritionally adequate diet. Animal products, as well as carbohydrate-rich foods such as grains, sugary drinks and starchy vegetables, should be restricted when following a vegan keto diet.
When following a vegan keto diet, it is important to focus on healthy vegan foods that are high in fat and low in carbohydrates.