A Guide to a Vegan Keto Diet
Vegan Keto Diet
You may wonder, can vegans go on a keto diet? Isn't the keto diet just a load of meat, fish, eggs and dairy products?
Due to vegans cutting out all animal products, this makes it more difficult to eat low-carb foods. Our Guide to a Vegan Keto Diet includes information on what the keto diet it, the benefits, what you can and can't eat on a vegan keto diet, easy vegan food swaps and irresistible vegan keto meal and drink ideas.
The Skinny Food Co have an entire range full of delicious, healthy and vegan Keto Products to introduce into your diet.
1. What is the Keto Diet?
To put it simply, the Keto Diet is a low carb, high fat diet.
'Keto' stands for 'Ketogenic' and the aim of the ketogenic diet is to send your body into a state of ketosis by consuming a very strict low-carb diet.
Normally our bodies use the glucose from carbohydrate foods for energy, but in the absence of glucose a process called ketosis starts.
During a state of ketosis, your body shifts from burning glucose (carbohydrates) into burning and breaking down fats known as ketones. Once your body begins to burn these fats as its primary energy source, it moves away from glucose (carbohydrates) therefore entering a state of ketosis.
2. What are the Benefits?
Although the keto diet isn't for everyone, there are well known health benefits such as reduction in blood sugar and insulin levels. The keto diet is mainly effective in short-term weight loss, type 2 diabetes and childhood epilepsy.
The keto diet is known to be good for short-term weight loss. Using fats as an energy source means you'll be burning a lot of stored fat. Additionally, consuming a high fat content meal, you'll supress your appetite therefore limiting your daily amount of calorie intake.
The keto diet is also good for some diseases including type 2 diabetes. Those who have type 2 diabetes have insulin sensitivity issues and high sugar content in the blood therefore the keto diet works in this case.
There's also scientific evidence that once the body is in a state of ketosis, it has been known to reduce or prevent seizures in children by 50%.
3. Foods to Eat on Vegan Keto
- Vegan “meats”: Tempeh, tofu, seitan, and other high-protein, low-carb vegan “meats”
- Mushrooms: Shiitake, king oyster, lion’s mane, etc.
- Leafy greens: Spinach, kale, etc.
- Above ground vegetables: Broccoli, cauliflower, zucchini, etc.
- High-fat dairy alternatives: Unsweetened coconut-based yogurt, coconut cream, vegan cheeses, etc.
- Nuts and seeds: Pistachios, almonds, sunflower seeds, pumpkin seeds, etc.
- Avocado
- Berries: Raspberries, blackberries and strawberries.
- Fermented foods: Natto, sauerkraut, kim chi, etc.
- Oils: Coconut, Avocado or Extra Virgin Olive Oil
- The Skinny Food Co Keto Range
4. Foods Not to Eat on Vegan Keto
- Bread
- Pasta
- Rice
- Grains
- Lentils, black beans, peas
- Agave or maple syrup
- Most baked goods
- Potatoes
- Root vegetables
- Fruits such as bananas, oranges and apples
5. Keto Swaps for a Vegan Keto Diet
The standard Keto Diet usually consists of a lot of eggs, a lot of dairy and a lot of meat - so how can vegans jump on the bandwagon?
There's lots of food swaps you can make in your vegan keto diet, such as:
- Milk: Drink almond or coconut milk on Keto, or use our Dairy free vanilla creamer.
- Dairy: Use vegan butter, vegan cheese, coconut cream and coconut yoghurt as alternatives.
- Eggs: Eggs can be replaced with scrambled tofu.
- Protein Sources: Use tofu, tempeh, nuts and seeds and 'vegan' meats (make sure you check the nutritional information).
6. Vegan Keto Meal and Drink Ideas
Breakfast
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Scrambled Tofu with Spinach, Mushrooms and Avocado
A deliciously simple keto breakfast idea!
Slice creamy avocado and pair with spinach leaves, chopped tomatoes, mushrooms, and swap egg with some scrambled tofu. Either add spring onion or chilli for an extra kick.
-
Breakfast Smoothie
Strawberries, raspberries, and blackberries are lower in carbs than other fruits, making them better choices for the keto diet!
Mix and match frozen berries to create a fruity and keto friendly breakfast smoothie - add almond milk, ice and blend all together. Simple and delicious!
Snacks
- Peanut butter and Veggies
A quick and easy snack! Mix and match some of your favourite raw vegetables such as peppers, celery or cucumber and pair with The Skinny Food Co Peanut Butter, available in Smooth, Crunchy, Salted Caramel and Cookie Dough flavours.
- KetoKeto Bar
With only 3g net carbs in every bar and formulated to reduce blood sugar impact, these bars are perfect for an on to go breakfast snack - they're high in fat and great for your keto diet.
The sugar alcohols used in KetoKeto have little impact on blood sugar and insulin. This is why our net impact carbs are so low and perfect for Keto!
They're delicious, satisfying, 100% vegan and available in 3 tasty flavours.
Lunch and Dinner
- Vegan Parmesan and Basil Zucchini Noodles
Giving up pasta is like giving up oxygen - we get it. But fear no more! Zucchini noodles are a great pasta alternative that are tasty and keto friendly.
Make the perfect vegan zucchini noodle dish with basil, chopped mushrooms, garlic, lemon and The Skinny Food Co Vegan Parmesan Shaker which is low in carbs and suitable for your keto diet.
- Low-Carb Tofu Fried Cauliflower Rice
Cauliflower rice is a great alternative to the real deal - normal rice is a big no for any keto diet and should be avoided.
You can buy packets of Cauliflower Rice or make your own by cutting a whole cauliflower into florets and either grating them into 'rice' or putting them in a food processer/blender.
Add your choice of keto-friendly veggies and tofu!
Pair with our keto friendly, sugar free and low calorie Smokey BBQ Sauce or Sriracha Sauce which can be found in our Keto Range.
-
Avocado and Tempeh Salad
A refreshing lunch which is high in protein, 100% keto friendly and vegan.
Combine tempeh with avocado, spinach leaves, lettuce, peppers, cucumbers and sprinkle with seeds to make a delicious keto and vegan salad.
Pair your salad with a Sugar Free, Keto Friendly and Vegan Sauce from The Skinny Food Co Keto Range to jazz up your salad - whether that's our French Dressing, Garlic and Herb Vinaigrette or Caesar Dressing, there's plenty of choice!
Drinks
- Iced Vanilla Frappe
Our Iced Vanilla Frappe concoction is 100% vegan and keto friendly! What more could you want?
Simply add our Vegan Vanilla Creamer to your coffee of choice and a splash of French Vanilla Barista Syrup. The Creamer and Syrup are rich in sweetness but without the sugar - making this recipe suitable for your keto diet.
- Peach Bellini
Enjoy a refreshing Peach Bellini whilst remaining true to your new keto lifestyle. Our Skinny Cocktail Mixes are sugar free, zero calorie, vegan and 100% keto friendly.
Add 3 parts of mix to 1 part vodka and blend with ice. For a virgin cocktail leave out the vodka.
Desserts
- Chocolate, Almond and Coconut Vegan Fat Bombs
For the days when you're feeling low in energy, need a tasty pick me up or fancy a low carb snack, this recipe is the one for you. A 100% keto friendly and vegan recipe perfect for the whole family.
Incorporating our low calorie keto friendly products, including The Skinny Food Co Peanut Butter and Sugar Free Coconut Flavour Drops.
- Keto Chocolate Mousse
Even if you're on a Keto diet, chocolate can still be incorporated! Recreate a delicious chocolate mousse, completely Keto friendly and can be made in only a couple of minutes at home.
Incorporating our beautifully crafted Sugar Free Chocolate Heaven Flavour Drops, just swap full fat cream to a non-dairy substitute!
Want more Keto?
We have lots of blog content on Keto related topics:
- Keto Drink Ideas
- Keto Breakfast Ideas
- A Beginners Guide to Keto
- Keto Meal and Snack Ideas
- The Keto Diet Explained and How To Get Started
- Keto Dessert Ideas
- What I Eat in a Day: Keto Diet with Carla
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