Ketogenic Diet Food List For Vegetarian
Ketogenic Diet Food List For Vegetarian
Many who knows about ketogenic diet is excited with the food they can take (because we can take more types of food than other diet). But when we mentioned about vegetarian keto diet, their eyes wonder…
We don’t blame them. Most of the fats and protein in keto diet comes from meat source such as lards, fish and seafood. How and what vegetables can replace the nutrients of meat products then?
To get our body into ketosis, we require to bring down the carbohydrate level in our body. Which means, we can only into ingredient that are low in carbs. Many people may only know carbs exist in wheat products like rice, bread, cakes, pasta etc. There are also carbs exist in vegetables, fruits, spices and drinks.
Our focus in food list is to have food that are low in carb while high in protein and fats. Simpler now?
Before we continue to announce the food list a vege-keto diet can consume, you will be surprise by how many vegetarian keto food out there we can use it to prepare out meal.
To make more simpler, we have categories the food list into 3 types – low carbs with protein, low carbs with fat and low carbs veggies:
Low carbs food with high protein
The food that can give us good amount of protein can never be better than the following ingredients.
- Eggs
- Dairy
- Tempeh
- Natto
- Miso
- Nuts and seeds
- Cheese
- Greek Yogurts
- Avocado
- Tofu
With no doubt, they are the best replacement for meat products in term of protein.
Low carb food with high fat
Fats are one of essential nutrients our body require. The fats we consume not only serves as energy, it keep us warm, regulate our body from inflammation, prevent blood clot and for brain development.
But when we say fats, we don’t mean all types of fats. Good fats are what we need and they are commonly found in following food lists:
- Pecans
- Brazil nuts
- Macadamia nuts
- Walnuts
- Coconut (unsweetened)
- Hazelnuts
- Pine nuts
- Almonds
- Chia seeds
- Flaxseeds
- Olive oil
- Coconut oil
- Avocado oil
- MCT oil
- Macadamia oil
- Flaxseed oil
- Cocoa butter
- Coconut cream
- Heavy whipping cream
- Cream cheese
- Cottage cheese
- Hard cheeses like parmesan, swiss, feta, and cheddar (full-fat)
- Soft cheese like brie, Monterrey jack, mozzarella, and bleu cheese (full-fat)
- Butter (grass-fed)
Low carbs vegetables
And there are also vegetables that are high in carbs which we should refrain when we’re in ketosis. What we can take that are low in carb are:
- Spinach
- Kale
- Collard greens
- Swiss chard
- Lettuce
- Asparagus
- Green beans
- Broccoli
- Cucumber
- Summer and winter squash
- Red and white cabbage
- Cauliflower
- Bell peppers
- Onions
- Mushrooms
- Tomatoes
- Eggplants
- Garlic
Imagine what we have listed here are not all yet, but is enough to make countless of delicious daily meals.
So who says vegetarian ketogenic diet is boring?
Not anymore here at Veketorian cause we will be exploring more recipe, Asia fusion recipe to bring your meal plan to the next level!
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