A Ketogenic diet is a high fat, low carb diet that is intended to switch your body from relying on carbs for energy, to processing more fats instead. This diet is scientifically proven to have many health benefits. But how do you take advantage of these benefits when you are a strict vegan? Vegan ketogenic diet is the vegan version of the ketogenic diet. In this article, we will take an in-depth look at the vegan ketogenic diet food list, and answer some of the most commonly asked questions.

Why the Vegan Ketogenic Diet?

The scientific basis of the vegan ketogenic diet is that, by eating less of carbs and more of fats, your body burns ketones for fuel.

Whereas the vegan diet is a healthy and ethical diet that seeks to alleviate animal suffering, its health benefits are no different from other healthy non-vegan food. On the other hand, the vegan ketogenic diet promotes healthy brain functioning, suppresses inflammation, heightens your energy levels, and revamps your body composition.

The vegan ketogenic diet alleviates animal cruelty while assisting persons with epilepsy, Polycystic Ovary Syndrome, migraines, Alzheimer’s disease, chronic inflammation, type 2 diabetes, Parkinson’s disease, high blood sugar levels, type 1 diabetes, fatty liver disease, and obesity, in managing these conditions.

The vegan ketogenic diet is appropriate for vegans managing the above conditions or anyone who seeks a low carb diet without animal products.

The Vegan Ketogenic Diet Food checklist

Below is a guide I use when creating my vegan ketogenic diet food list. You can also apply the same principles to create a list that is appropriate for you too.

• There shouldn’t be traces of animal products in your food list.

These include meat and dairy products including gelatin and casein, poultry products including eggs, or fish products including fish oil supplements.

• Concentrate more on consuming vegetables.

Your choice of vegetables should rank low in the glycemic index. A low rank in the Glycemic index indicates lower carb content.

Most leafy greens and ground vegetables have a low glycemic index ranking.

• The calorie source of your diet should comprise 25% plant-based proteins, 70% plant-based fats and 5% from plant-based carbohydrates.
• Your total daily carbohydrates intake should not exceed 35 grams.

• Include supplements in your diet for the minerals lacking in the above food list to achieve a balanced diet.

The Vegan Ketogenic Diet Food List

Are you still not sure how to observe the above guideline? Below is a list of vegan food items to include and those to avoid or minimize in your vegan ketogenic diet.

Vegan “meats” & High Fat “dairy”

Include tofu, Seitan, Lupini beans, Tempeh, coconut cream, and unsweetened coconut-based yogurt. However, minimize your intake of Dairy-free cheese.

Nuts and Nut Butter

Brazil nuts, macadamia nuts, Hazelnuts, pecans, walnuts, almond butter, hazelnut butter, coconut butter, macadamia nut butter, peanut butter, and pecan butter are all excellent addition. However, you should limit your intake of almonds, pine nuts, and peanuts.

Seeds and Seed Butter

Chia, Sunflower, Pumpkin, Hemp, sunflower seed butter, and tahini walnut butter.

Fats and Oils

Almond oil, coconut oil, cocoa butter, avocado oil, hazelnut oil, flaxseed oil, olive oil, and macadamia nut oil.

Low-Carb Sweeteners

You probably use these sweeteners. Stevia, Monk fruit, and Erythritol are highly recommended.

Fruits

Include lemons and Limes, Avocados, Raspberries, Coconuts, Olives, Jackfruit (green, canned in brine), Watermelon, Strawberries, and Cranberries. But, eat less of blueberries.

Vegetables

Artichoke hearts, Dulse, Fennel, Dandelion greens, Celery, Arugula, Zucchini, Cauliflower, Asparagus, Cucumbers, Fiddleheads, Chard, Spinach, Kohlrabi, Mushrooms, Collards, Bell peppers, Eggplant, Garlic, Bok choy, Bladderwrack, Broccoli, Cabbage, Kelp, Endive, and Daikon radish. Limit kale, Beets, Celeriac, Tomatoes, Brussels sprout, Carrots, and jicama intake.

Condiment and Sauces

Use vinegar, Hot sauce, Vinegar, Tamari Sauce, Mustard, Salsa, and Chili sauce. Limit your Hummus intake.

Other Ingredients

Nutritional yeast, Nori sheets, Dark chocolate, Herbs and spices, Glucomannan powder, Baking powder, Roasted seaweed, Coconut flour, Psyllium Husk, Kelp flakes, Hearts of palm, Shirataki noodles, Baking soda, Edamame, Coconut milk, Vanilla extract, Kelp noodles, Baking soda, and Hearts of palm. Summer Squash, Radishes, Rhubarb, Zucchini, Onion, Spinach, Okra, Turnips, Swiss chard, Mushrooms, Shallots, and Mustard greens. Minimize Winter Squash and Rutabaga in your diet.

Others Vegan Food ingredients that work well with vegan ketogenic diet include Sauerkraut, Artichoke hearts, Micro-greens, Almond flour, All Sprouts, Pickles, and Apple cider vinegar.

The Foods to Avoid on a Vegan Ketogenic Diet

Avoid the following:

• All animal products
• High-carb nuts (cashews, pistachios, and chestnuts)
• All Sugars (corn syrup, maple syrup, agave, honey, refined sugar, and cane)
• Wheat, rice, corn, and pasta
• Lentils, black beans, and peas
• Trans-fats, gelatin, and any other refined vegetable oil
• Starchy tubers (potatoes and yams)
• High-carb fruits (oranges, bananas, and apples)

Alternative Way to the Vegan Ketogenic Diet Food List

If you are already on a non-vegan Ketogenic diet, you can make some simple substitutions for a vegan ketogenic diet food list to change it into a vegan ketogenic diet as follows:

The Vegan Ketogenic Diet Food List FAQs

Are there any side effects of being on a vegan ketogenic diet?

Because of the high concentration of plant oils and proteins, this diet may lack enough mineral nutrients. It is important, therefore, that you include mineral supplements in your diet.

How long does it take before I notice any weight decrease while on this diet?

You should notice a slight weight reduction within the first week of taking this diet. However, it is important to mention that the initial weight loss may be due to water loss and not fat burning.

Can I take alcohol while on this diet?

Yes. Only the low-carb alcohol (pure wine and spirits) is allowed.

Can I embark on the vegan ketogenic diet permanently

No. Prolonged used of the vegan ketogenic diet may subject you to medical complications related to some nutrient deficiencies.

Conclusion

Are you ready to switch to the vegan ketogenic diet? Use our vegan ketogenic food list to create a balanced Ketogenic meal plan. Switch from your usual diet gradually, to give your body enough time to adjust to the new lifestyle. Remember to exercise regularly too. The goal is to lose weight, boost your immunity, and fight illnesses the vegan way!

Vegan meatballs can be prepared from a variety of ingredients. The secret is to find ingredients that naturally bind together or use a binding agent. In this recipe, I will share with you how to make delicious eggplant white beans vegan meatballs with tomato sauce. You can enjoy these meatballs with rice, roti, or garlic bread.

For The Vegan Meatballs

The Ingredients

• 1 eggplant finely diced
• ½-cup white beans – you can pre-boil white beans or use canned beans
• 1 white onion finely diced
• ½-cup bell peppers finely diced – you can mix the red, yellow, and green bell peppers if you love colors.
• ½-cup applesauce
• 1-cup oatmeal
• 1-tablespoon garlic paste
• A pinch of 3 of your favorite spices – I use ground cumin and basil
• Salt and pepper to taste
• ½-cup seasoned bread crumbs

Procedure

Using a non-stick pan, heat about 2 tablespoons of vegetable oil and fry the onions. Add the garlic paste, diced eggplant, and the bell peppers. Add a little water and let them simmer until tender. You can choose to mash with a fork or puree using a food processor once done.

Now mix all the ingredients together except the breadcrumbs.

Scoop a tablespoon of the mixture and shape using your hands. If you feel the vegan meatballs are not sticking together, just add some more oats.

Roll the vegan meatballs in breadcrumbs and shallow fry until golden brown.

Remove them and dry the excess oil using paper towels. Set them aside as we now prepare the sauce.

That was easy, right?

Note

I add oats as the bidding agent instead of flour because I want the vegan meatballs to be healthy for kids too. However, if you don’t have oats, you can use gluten-free wheat flour.

Some people prefer adding breadcrumbs to the mixture. This also works fine. However, rolling the meatballs in breadcrumbs towards the end makes them crunchier.

Instead of shallow frying the meatballs, you can bake them in the oven at 375F for 20 minutes or until golden brown. Just remember to spray the baking tin with oil to prevent them from sticking.

For the Tomato Sauce

The Ingredients

• 5 ripe tomatoes – peeled and pureed
• 2-tablespoons of olive oil (or your favorite vegetable oil)
• 1-tablespoon ginger-garlic paste
• 1-teaspoon of chili flakes (optional)
• Spices of your choice – I find dried parsley and basil go well with this recipe (a teaspoon each)
• Salt and black pepper to taste

Procedure

In a large saucepan (enough to accommodate your meatballs), heat the oil.

Add the garlic-ginger paste and sauté until they release their aroma. Be careful not to burn them.

Add the tomato puree and all the spices. Season well with salt and cover the saucepan. Let it simmer under low heat for 30 minutes or until the tomato juice and oil start to separate. Now add the meatballs and cook them in the sauce for 10 minutes until they absorb the sauce flavors.

Serve your vegan meatballs on a bed of rice and sprinkle some chopped parsley leaves to garnish.

Enjoy!

Note

If your tomatoes are not ripe enough, the sauce tends to be acidic. To correct this, add some brown sugar or balsamic vinegar.

Similarly, if the tomato sauce is more than you would prefer, (depending on the portion of your meatballs) scope some into an airtight container and refrigerate. You can use this sauce in other meals, especially pasta.

Have you recently turned vegan? Chances are by now, you are already questioning that decision or that you are battling vegan depression. It is not comfortable sticking to a strictly vegan diet. I know the thought of all those delicious meals that you have to flee is stressful. However, that is the wrong way to look at it. Instead, think of the countless benefits that accrue being a vegan.

The Common Side Effects of Turning Vegan

The transition is hardest just after changing your diet. The following side effects are common:

Social issues

This is the leading cause of vegan depression. There is going to be a backlash, and other people will ridicule or openly mock you for being a vegan.

Of course, other debates like why you kill those insects you stepped on will always come up. Don’t let this get to you. You are not out to save the whole world.

Have satisfaction in knowing that whatever little contribution you are making is of significant impact in the end.

Cravings

Your body may have been accustomed to non-vegan foods, and changing diets will not go unnoticed. One way to deal with these needs is to change your diet gradually and not overnight. You can also pick your favorite vegan foods before your taste buds adjust to your new diet.

Energy and weight issues

A plant-based diet, naturally, has a lower calorie count compared to an animal-based diet. This automatically means that you have to consume more significant chunks of food to make up for the deficit.

Many people complain that they feel sluggish and this might tempt you to dismiss veganism. The trick is to eat more micronutrients and keep track of your food intake. See to it that you eat not less than 2000 calories.

Running out of new meals to prepare

You probably aren’t used to vegan-only meals. This might be a challenge having to eat the same lunch repeatedly. There are so many different types of squashes, apples, and potatoes alone. The vegetable family is so large that you can never run out of a new meal for each day. Research online or get a cooking 101 book to learn new cooking techniques. I also share easy to prepare vegan dishes in Solancha Lifestyle.

Health Issues

This is primarily a problem if your diet is not healthy. When taken in the right manner, a vegan diet has many benefits, but just like anything, this takes time. Don’t, therefore, be quick to dismiss this diet after only a short period of trying. Veganism is not a quick fix or a fad diet as many people think.

Digestive problems

Our digestive system is structured to readily accept the foods we consume on a regular basis. Bloating, constipation and diarrhea are the effects of switching your diet too much too fast. This is because a vegan diet is rich in fiber, which is rare in animal foods. Your gut will take time before it adapts to this fiber in your diet. However, not everyone experiences digestive problems. Only people with a rather sensitive tummy do.

Lower cholesterol levels

Studies show that vegans have a lower cholesterol count than those who consume dairy and meat.

How to Deal With Vegan Depression

How do you handle vegan depression? The frustrations that come with taking on a new diet may push you to be depressed. There is no medical cure for regional depression. In a world where there is a pill for every illness, this is still a grey area. The solution is mostly in the choice of foods you eat and how you respond to criticism.

Below are some effective ways to tackle vegan depression:

Do not change too much too quickly

A mistake most people make is changing their entire diet overnight. This has significant effects, especially on your gut system. To avoid health complications, change your foods gradually as your body picks up.

Start with your favorites

It is only reasonable to think that there is not a sufficient variety of veggies to pick from at the start. This mentality is what influences most people into giving up a vegan diet. Start by switching to your favorite vegetables as you explore new brands.

Eat healthily

Instead of eating processed greens, eat more whole vegan foods to gain more energy and nutrients. In addition, a vegan diet means that you have to eat more to satisfy the body’s nutritional requirement. Make sure your food contains whole grains, legumes, fruits, and vegetables.

Research

How many vegan recipes do you know? Find new recipes and cooking techniques that you can try at home to make each meal unique.

Social crisis

Some people may talk you into dropping the vegan diet or much worse make fun of it. Learn to ignore this and don’t take everything to heart.

Make prior arrangements

If for instance, you are eating over at a friend’s, let them know in advance your diet choices to save yourself the hustle and inconvenience.

Stick to your diet

Many people drop the vegan diet after just a few days of trying. A vegan has many options. Do not let the few downsides draw you away.

In Conclusion

A vegan lifestyle is more than just eating. We save the lives of several animals as we reduce the greenhouse effect. The health benefits accrued are also many. Research has shown that, compared to artists, vegans have a longer life expectancy. I agree that it can be difficult to switch to a vegan diet. Many people will also try to talk you out of it or mock you for it.

Reflect on why you chose to do it in the first place and focus on the goal. Remember that you can’t always be perfect. What matters is that you are making efforts and constant improvement. Vegan depression is only but a phase and everyone passes through it. It’s only that most people don’t even notice.