The ketogenic diet may be very famous around the world but the question still remains on how many people can actually practice them considering a large number of people in the world who are vegetarians. As Keto advice the consumption of high amounts of fats from meat and dairy products like eggs, it becomes difficult for some people to decide whether vegetarians can try out this diet too. The answer to this problem is that, yes, Keto can be practiced by vegetarians. The only difference is that their intake of proteins and fats must come from other foods that are vegetarian. A lot of vegetarian foods are high in fats but unfortunately, they may contain carbs as well. Therefore they have to be more careful while selecting the food they want to consume while on Keto. Therefore let us take a look at some of the foods vegetarians can choose to make their Keto diets a success.
Carbohydrates:
Vegetarians are more prone to consume carbs in the form of vegetables and grains. Hence they should ensure that these are not consumed excessively. Refined sugar, bread, cereal, flour etc are completely off limits while on Keto. Rice, fruit juices, starchy vegetables are also to be avoided. You can, however, consume low carb fruits, full-fat yogurt, and low carb veggies.
Low carb vegetable is the best option available to vegetarians who attempt a Keto diet. These have higher fat content and provide you with enough fiber. Some examples of such vegetables are spinach, kale, lettuce, asparagus, broccoli, cucumber, cabbage, onions, bell pepper, etc. If you find raw salads are difficult to consume try cooking them with coconut oil or butter to add some flavor. Though it is best to avoid fruits, you can consume some low sugar containing berries like strawberries, raspberries, blackberries as a light snack.
Protein:
Protein is an important part of any diet and is very necessary for your muscles and bones. The options vegetarians can choose for their protein source are dairy products like milk, nuts, and seeds. Spinach and mushroom are also a great source of protein. In addition, you can also consume protein shakes and drinks that are available in the market as a supplement. Remember however that you should go for fresh food items and not always opt for packed or processed diet commodities.
Fats:
This is the most important part of the keto diet. Ironically, this is also the one that vegetarians fins hard to find as most fatty vegetarian food comes with carbs. So let us see what are the foods that can be consumed.
Nuts and seeds are your first and best option. Find ones that have low carb content like Pecans, walnuts, Brazil nuts, Macadamia nuts, almonds, coconuts, pine nuts etc. You can also occasionally consume nuts like peanuts, pistachios, cashews, and chestnuts as these are higher carb containing ones. Flax seeds are however the best options for you.
Healthy oils are another vegetarian-friendly as well as keto friendly food item. You can use these to either cook your food in or prepare a wonderful dressing for your salads. Some options for you are olive oil, coconut oil, and avocado oil. Consuming olives and avocados as such are also great sources of these healthy fats.
Dairy is another great alternative fat source for vegetarians. You can opt for heavy whipping cream, cream cheese, cottage cheese, mayonnaise, full-fat yogurt, and butter.
Now that you know that vegetarians can try Keto too, all you have to do is start.