Vegan Keto Carbs Per Day! At Diet Doctors, we believe that everyone, regardless of their eating pattern, should have the opportunity and the information they need to lead the healthiest possible life on a low-carbohydrate diet.
If you’re a vegan, and you may have wondered if they can realistically maintain their lifestyle by eating low carb or a keto-friendly diet, we’re here to tell you it’s totally possible.
With the right approach, and by following reliable advice, you can follow a vegan diet! Which excludes all animal products, including dairy and eggs, while also eating low carb or keto!
For more information on how you can successfully combine veganism and low-carb or keto eating, and have a healthy and sustainable diet, read on.
Vegan Keto Carbs Per Day
What is a vegan diet?
Animal products are not included in a vegan diet. People who follow a vegan diet also avoid ingredients of animal origin, such as gelatin, which is made from bones and skins.
Is following a plant-based or vegetarian diet the same as being vegan? Not always.
Also, eating a vegan or vegetarian diet does not necessarily mean that you are eating a healthy diet. For example, white bread, cane sugar, refined flour cookies, and many desserts can also be vegetarian or vegan.
The definitions of diets based on plant-based products are different. Although they all focus on greens and other vegetables, some may include small amounts of animal foods.1
People may choose a plant-based diet for health, environmental, or ethical reasons. And for these same reasons, vegans do not use animal products, including clothing and other products derived from animals, such as wool, leather, or suede.
Vegan Keto Carbs Per Day, Why combine the vegan diet and the low carbohydrate diet?
At first, the idea of eating low carb and vegan at the same time might sound a bit strange. Vegan diets do not include animal products and can be relatively low in fat and high in carbohydrates. On the other hand, keto or low-carbohydrate diets usually include animal products, since they provide plenty of fat with very few carbohydrates.
But it is possible to follow a vegan diet and at the same time benefit from a low-carbohydrate diet. One of these benefits is feeling less hunger, which can lead to greater weight loss compared to other diets.2
Other benefits of low-carbohydrate diets are better control of diabetes and insulin resistance, lower blood pressure, and many more, which you can read about in our guide on the science of low-carbohydrate diets and keto.
Note: We do not believe that eating animal products is necessarily harmful to health. For more information on this, you can read our guides on red meat and dairy. We want to help everyone, regardless of whether they choose to eat animal products or not.
Studies on vegan low-carb diets
Well-planned vegan diets, based on healthy, natural foods, can provide adequate amounts of protein and most, but not all, of the vitamins and minerals necessary for good health.
It only takes a quick internet search to find inspiring cases of people who manage to follow a low-carb or keto lifestyle while being vegan, like spine surgeon Carrie Diulus, who has type 1 diabetes.
In the initial four-week phase of the study, 47 overweight people with high cholesterol levels were randomly assigned to either a low-carbohydrate vegan diet or a higher-carbohydrate vegetarian diet that included eggs and dairy.
Both groups were calorie-restricted, and although weight loss was similar, the group that followed the low-carbohydrate diet had a greater reduction in risk factors for heart disease. Another plus: People in the vegan low-carb group seemed happier with their diet.
During the second part of the study, people in each group could eat as much of the allowed foods as they wanted. After six months, those in the vegan low-carb group lost slightly more weight, their HDL cholesterol level increased (a likely beneficial step), and their LDL cholesterol and triglycerides dropped more than the vegetarian group, who followed the pattern higher in carbohydrates.
Like many other nutrition studies, this one was quite small and with a high dropout rate. Also, the low carb group did not eat that low carb, the average daily intake was about 100 and 140 grams of net carbs in the first and second stages respectively. But the results show that it is possible to follow a low-carb vegan diet and that it can help improve certain risk factors for heart disease.
Five Tips for Following a Low-Carb Vegan Diet
- Nutrient density
- B12 vitamin
If you feel like knowing what to eat on a vegan low carb diet, check out our full food list below. But don’t forget to return to this section before beginning a vegan, low-carb lifestyle.
The hardest part of following a vegan low-carb diet is meeting all of your essential nutritional needs.