Is the Vegan Keto Diet Beneficial and Sustainable?

The ketogenic diet has gained widespread recognition for its ability to offer unique benefits not typically found in other ways of eating. From enhancing mental clarity to promoting weight loss and supporting metabolic health, the keto diet has attracted the attention of many seeking symptom relief and chronic illness management. However, for those following a plant-based lifestyle, the concept of merging vegan principles with the low-carb, high-fat nature of keto can seem challenging.

 

As the search for sustainable, health-promoting diets continues, more plant-based individuals are exploring the vegan keto diet as a potential solution. They are drawn to the promise of achieving similar benefits experienced by those on a traditional keto diet, but within the ethical and environmental frameworks they value. Yet, questions remain: Is the vegan keto diet truly beneficial? And more importantly, is it sustainable in the long term?

 

Let’s take a closer look into the nuances of the vegan keto diet, exploring whether this approach can effectively support health goals while maintaining plant-based principles.

 

What Is a Keto Diet?

 

 

The keto diet is a low-carbohydrate, high-fat eating plan designed to shift the body’s primary energy source from carbohydrates (carbs) to fats. Significantly reducing carb intake and increasing fat consumption allows the body to enter a metabolic state called ketosis, where it burns fat for fuel instead of glucose.

 

This process leads to the production of ketones, which are used as an alternative energy source. The keto diet focuses on whole, unprocessed foods and encourages a balance of healthy fats, moderate protein, and minimal carbs, offering a distinctive approach to fueling the body.

 

What Are the Benefits of the Keto Diet?

The keto diet has gained significant attention for its array of health benefits, many of which extend beyond the well-known advantages of weight loss and improved mental clarity. The diet’s unique ability to shift the body into a state of ketosis, where fat is burned for fuel instead of carbs, offers several profound health benefits.

 

Epilepsy and Neurological Disorders

The keto diet was originally developed in the 1920s as a treatment for epilepsy, particularly in children who were unresponsive to traditional medications. The diet helps stabilize brain function and reduce the frequency and severity of seizures. While epilepsy remains the most recognized neurological condition treated by the keto diet, research is expanding into its potential benefits for other neurological disorders, such as Alzheimer’s disease, Parkinson’s disease, and traumatic brain injuries. The diet’s ability to provide an alternative fuel source (ketones) for the brain is thought to play a crucial role in its neuroprotective effects.

 

Mental Health and Cognitive Function

 

 

Beyond epilepsy, the keto diet has been associated with improvements in mental health and cognitive function. Stabilizing blood sugar levels and reducing inflammation, the diet can alleviate symptoms of anxiety and depression. Additionally, many individuals report enhanced focus, concentration, and mental clarity while following a keto diet. This cognitive boost is likely due to the steady supply of energy from ketones, which are a more efficient and stable fuel source for the brain compared to glucose.

 

Weight Loss and Metabolic Health

One of the most well-known benefits of the keto diet is its effectiveness for weight loss. Reducing carb intake forces the body to burn fat for fuel, leading to a reduction in body fat. Additionally, the diet helps regulate hunger hormones, such as ghrelin and leptin, which can reduce appetite and prevent overeating. Beyond weight loss, the keto diet has been shown to improve metabolic health by lowering blood sugar levels, improving insulin sensitivity, and reducing the risk factors for type 2 diabetes.

 

Chronic Illness Support

The anti-inflammatory effects of the keto diet make it a promising approach for managing chronic illnesses. Conditions such as polycystic ovary syndrome (PCOS), non-alcoholic fatty liver disease (NAFLD), and even certain types of cancer have been studied in the context of the keto diet, with many individuals experiencing symptom relief and improved outcomes. The diet’s ability to reduce inflammation and regulate hormones plays a key role in its therapeutic potential for chronic illness management.

 

Cardiovascular Health

Contrary to the common misconception that a high-fat diet is detrimental to heart health, the keto diet can actually improve cardiovascular health. Studies have shown that the keto diet can increase levels of HDL (good) cholesterol while reducing levels of triglycerides and high blood pressure. These changes contribute to a lower risk of heart disease.

 

Skin Health

The anti-inflammatory effects of the keto diet extend to skin health, with many individuals reporting improvements in conditions such as acne and eczema. Reducing insulin levels and stabilizing blood sugar helps prevent the hormonal fluctuations that can trigger skin issues. Additionally, the emphasis on whole, unprocessed foods provides the body with essential nutrients that support healthy skin.

 

Cancer Research

 

 

Emerging research suggests that the keto diet may offer benefits in cancer treatment and prevention. Some studies indicate that cancer cells, which primarily rely on glucose for energy, may be starved of their fuel source when the body is in ketosis. While more research is needed, the keto diet’s potential role in cancer therapy is a promising area of study.

 

The keto diet offers a wide range of benefits that extend beyond the well-known effects of weight loss and improved mental clarity. From supporting neurological health and chronic illness management to enhancing physical endurance and skin health, the keto diet provides a unique approach to overall well-being. As research continues to explore the full potential of this diet, more individuals are discovering the diverse and profound ways it can positively impact their health.

 

What Is a Vegan Keto Diet?

 

 

A vegan keto diet combines the principles of both veganism and the keto diet, focusing on plant-based, low-carb, high-fat foods. This diet emphasizes healthy fats from sources such as avocados, nuts, seeds, and coconut oil while minimizing carb intake from grains and legumes.

 

The vegan keto diet offers unique benefits over a standard vegan diet by promoting ketosis.

 

What Are the Drawbacks of a Vegan Keto Diet?

 

 

The vegan keto diet comes with several challenges and limitations that may make it difficult to sustain in the long term. One of the primary drawbacks is the restrictive nature of the diet. Eliminating animal products leaves individuals with a limited pool of foods to choose from, which often leads to nutrient deficiencies. For instance, getting adequate protein, essential fatty acids, and certain vitamins and minerals, such as vitamin B12, iron, and omega-3 fatty acids, can be particularly challenging on a vegan keto diet.

 

Another significant limitation is the impact on gut health. The vegan keto diet relies heavily on plant-based foods, many of which are high in anti-nutrients and fiber and can be difficult to digest, especially for individuals with compromised gut health. If the gut is already inflamed or irritated, continuing to consume high-fiber plant foods without allowing time for healing can exacerbate gut issues. This can lead to further digestive discomfort, nutrient malabsorption, and a worsening of symptoms over time. In contrast, removing certain plant foods and incorporating bioavailable nutrients from nutrient-dense animal products can support gut healing and provide the essential nutrients needed for overall health. We’ll explain these concerns more in-depth later on.

 

Additionally, the long-term sustainability of a vegan keto diet is questionable. The diet’s restrictions can make it difficult to meet daily nutritional needs, leading to potential deficiencies that may have negative consequences for overall health. While short-term adherence to a vegan keto diet might provide some benefits, the lack of essential nutrients can result in diminished health outcomes if followed for an extended period. In particular, the absence of nutrient-dense animal products, which provide bioavailable forms of vitamins, minerals, and complete proteins, can lead to deficiencies that may not be easily corrected through plant-based sources alone.

 

While the vegan keto diet offers a novel approach to plant-based eating and ketosis, it is not without its drawbacks. The diet’s restrictive nature, potential for nutrient deficiencies, and challenges related to gut health and overall wellness make it a difficult option to maintain long-term.

 

My Plant-Based Keto Story

 

 

During my journey toward better health, I explored various diets, including a plant-based keto approach. At the time, I believed that focusing on plant-based foods while following the principles of a keto diet would help me heal and regain my strength. I included plant-based fats such as avocados, nuts, and seeds, hoping that these healthy fats would support my body’s healing process. Initially, I did experience some improvements, particularly in terms of stabilizing my blood sugar and reducing inflammation. However, I soon realized that while I was feeling a little better, I wasn’t truly healing.

 

The turning point came when I started incorporating nutrient-dense animal products into my diet. As I transitioned from a plant-based keto diet to an approach that included meat, I noticed significant changes in my health. The bioavailable nutrients in animal products, such as high-quality protein, vitamins, and minerals, provided the nourishment my body desperately needed. I found that my energy levels improved, my digestive issues started to resolve, and my mental clarity sharpened.

 

It wasn’t until I fully embraced the carnivore diet—eliminating all plant foods and focusing solely on animal products—that I experienced a profound transformation in my health. The carnivore diet allowed my body to heal in ways that the plant-based keto diet simply couldn’t. The nutrient density and bioavailability of the foods I was eating played a crucial role in this healing process, offering the support my body needed to recover from years of nutritional deficiencies, my eating disorder, and my mental health issues.

 

Looking back, while the plant-based keto diet offered some initial relief, it was incorporating meat and fully transitioning to a carnivore diet that truly moved the needle for me. It wasn’t just about feeling better; it was about healing on a root-cause level. This experience taught me the importance of nutrient-dense, bioavailable foods in the healing journey and initiated my belief in the power of a meat-based diet for long-term health.

 

Are There Better Plant-Based Keto Diets?

 

 

While the vegan keto diet is arguably more beneficial than a standard vegan diet, there are better plant-based keto diets available. A better option for those committed to a plant-based lifestyle while also seeking the benefits of a keto diet is the vegetarian keto diet. This variation allows for the inclusion of eggs and dairy, which can make a significant difference in meeting the body’s nutritional needs.

 

Eggs, in particular, are a powerhouse of nutrients, offering high-quality protein, essential fatty acids, and a wide range of vitamins and minerals, including vitamin B12, choline, and omega-3 fatty acids. These nutrients are vital for supporting brain health, hormone balance, and overall well-being, making eggs an invaluable addition to a plant-based keto diet. Dairy products can also provide essential nutrients such as calcium, vitamin D, and additional protein, further enhancing the nutritional profile of the diet.

 

Incorporating eggs and dairy into a plant-based keto diet allows individuals to achieve a more balanced and sustainable way of eating that still aligns with their diet.

 

Why Are Standard Keto and Carnivore Diets Prioritized Over Plant-Based Keto Variations?

 

 

Standard keto diets and carnivore diets are prioritized over plant-based keto variations due to several significant reasons related to nutrient quality, gut health, and the overall sustainability of ketosis. One of the main challenges with plant-based keto diets is the reliance on plant-based fats, many of which pose considerable health risks.

 

Refined oils, such as those from soy, corn, and canola, are commonly used in plant-based keto diets. These oils are highly processed, and often exposed to high heat, chemicals, and solvents during extraction, which can lead to rancidity even before they reach the consumer. Consuming rancid oils contributes to oxidative stress in the body, increasing the risk of inflammation and chronic disease. Moreover, the chemical exposure during processing can introduce harmful toxins into the body, further exacerbating health issues. With 82% of avocado oils on US shelves being adulterated, similar purity issues with olive oils, and processing issues among refined coconut oil, healthy fat intake on a plant-based keto diet is limited to whole foods.

 

For individuals with histamine intolerance or mast cell activation syndrome (MCAS), a plant-based keto diet presents additional difficulties. High-fat plant-based foods, such as avocados, nuts, seeds, and fermented foods, are often high in histamine or act as histamine liberators. This can trigger or worsen histamine-related symptoms, making it challenging for those individuals to maintain a balanced and symptom-free diet. The limited options for low-histamine, high-fat plant foods make it nearly impossible for individuals with histamine intolerance to follow a plant-based keto diet without significant diet restrictions.

 

 

Furthermore, the core principle of both keto and carnivore diets is the removal of carbs and the prioritization of protein and healthy fats. This metabolic shift is essential for achieving and maintaining ketosis, the state where the body burns fat for fuel instead of carbs. Plant-based keto diets often struggle to achieve this because many plant foods contain higher levels of carbs or fiber, which can hinder the body’s ability to enter ketosis. Moreover, plant proteins often lack the complete amino acid profiles found in animal proteins, which are crucial for maintaining muscle mass and overall health on a keto diet.

 

 

Another critical concern with plant-based diets is the presence of anti-nutrients, such as lectins, oxalates, and phytates, which can interfere with the absorption of essential minerals and nutrients. These anti-nutrients are naturally occurring in many plant foods, and while they serve a protective function for the plant, they can be problematic for human digestion and nutrient absorption. Additionally, pesticide exposure from chemicals such as glyphosate is a significant concern for those relying heavily on plant foods. Glyphosate, a widely used herbicide, has been linked to various health issues, including gut dysbiosis and endocrine disruption. Other toxins, such as aflatoxins found in nuts and grains, can also pose risks, particularly when consumed in large quantities on a plant-based diet.

 

 

Fiber can be problematic for a variety of reasons. Excessive fiber intake from plant-based foods can irritate the gut lining, lead to bloating, and contribute to gut inflammation. For many individuals, particularly those with digestive issues, removing or significantly reducing fiber is necessary for healing. This is where Carnivore and standard keto diets offer an advantage, as they eliminate many of the problematic plant components, focusing instead on nutrient-dense, bioavailable animal foods that are easier to digest and assimilate. You can read more about the issues with fiber here.

 

While plant-based keto diets may offer benefits over standard plant-based diets, the potential drawbacks related to nutrient quality, histamine intolerance, difficulty maintaining ketosis, and exposure to anti-nutrients and toxins make them less ideal for most individuals. Standard keto and carnivore diets prioritize high-quality animal fats and proteins, which are more aligned with the body’s metabolic needs and are better suited for long-term health and healing.

 

You can learn more about why plant-based foods are problematic here.

 

Is a Keto Diet or Carnivore Diet Better for Healing?

 

 

The keto diet and the carnivore diet share similarities in their focus on low-carb, high-fat eating, but they differ significantly in their approach and food selection. The keto diet allows for a variety of foods, including low-carb vegetables, nuts, seeds, and moderate amounts of protein, often from both animal and plant sources.

 

The primary goal is to achieve and maintain ketosis, where the body burns fat for fuel instead of carbs. In contrast, the carnivore diet is more restrictive, eliminating all plant-based foods and focusing exclusively on animal products such as meat, fish, eggs, and animal fats. This difference in diet has profound implications for healing and health optimization.

 

The carnivore diet is considered superior to the keto diet in terms of healing potential because it eliminates many of the potential irritants and inflammatory compounds found in plant foods. Removing all plant-based foods, including those that might be keto-friendly, reduces exposure to anti-nutrients, pesticides, and other toxins that can impede healing.

 

This diet provides the body with highly bioavailable nutrients that are easier to digest and absorb, supporting the body’s natural healing processes. The simplicity of the carnivore diet, with its focus on nutrient-dense animal products, offers exclusive benefits such as improved gut health, reduced inflammation, and more efficient healing from chronic conditions and autoimmunity.

 

For many individuals, the goal is to follow the carnivore diet during the healing phase, allowing the body to reset and repair itself without the potential complications introduced by plant-based foods. Once healing is achieved, some people may choose to reintroduce certain foods and transition to a more flexible keto diet that includes low-carb vegetables and other keto-friendly options.

 

However, many find that continuing to prioritize a meat-based diet, even with the inclusion of some keto foods, best supports their long-term health and well-being. The carnivore diet’s ability to offer deep, foundational healing makes it an ideal starting point, while its principles can continue to guide diet choices even after transitioning to a broader keto lifestyle.

 

Closing Thoughts on Vegan Keto Diets Compared to Keto and Carnivore Diets

In conclusion, while vegan keto diets may be more beneficial compared to standard vegan diets, they come with significant challenges and limitations. These diets often struggle to provide the essential nutrients needed for optimal health, particularly for those with gut issues or chronic conditions. Although a vegetarian keto diet that includes eggs and dairy can offer a more balanced alternative for those committed to a plant-based lifestyle, it still falls short in comparison to the therapeutic and healing potential of standard keto or carnivore diets.

 

The carnivore diet stands out as the most powerful option for those seeking root-cause healing and long-term health optimization. It eliminates many of the problematic components of plant-based foods, allowing the body to heal and thrive. For those exploring diet options to support chronic conditions, a standard keto diet is a better option than a vegan keto diet, but the carnivore diet often provides the most comprehensive support for deep healing.

 

We encourage you to consider your health goals and the nuances discussed here when choosing the best diet for you. Root-cause healing requires a thoughtful, personalized approach, and standard keto or carnivore diets may offer the best path to achieving lasting well-being.

 

Work With Our Trusted Carnivore Diet Functional Nutritional Therapy Practitioners

The Nutrition with Judy practice is honored to be a trusted carnivore diet practitioner support serving clients from around the globe. We’re passionate about helping our clients achieve root-cause healing in order to lead the best quality of life possible that’s nearly symptom-free. Our team is dedicated to debunking mistruths and providing nuanced nutritional education. We welcome you to explore our free resources and are always available to support you through personalized protocols. Our Symptom Burden Assessment (SBA) is the perfect starting point for discovering your root cause and is required to work with our team— you can learn more in-depth about this powerful tool here.