Battle of the diets: Keto vs Vegan diet

With the dawn of the 21^st century, our awareness of healthy foods and healthy diet plans have exponentially increased. Dieticians across the globe have found themselves on the crossroads to determine which diet is better when it comes to weight loss or overall health: Keto vs vegan? One focuses on more carbohydrate-rich regimen while the other on plant-based foods. In this article, we will try to understand which diet is better for you and why. But first let us understand what each of these diets: keto vs vegan, have to offer.

Origins and Definition: Keto vs Vegan diet plans

Keto Diet:

The origins of the keto diet go back to 2000 years in ancient Greece. This diet primarily focuses on reducing carbohydrate intake and increase fat consumption. This puts your body in a state called “ketosis”, meaning generating energy from body fat.

Vegan Diet:

The origins of the vegan diet go back to 3300 BC in ancient India. This diet option primarily focuses on plant-based foods and completely gets rid of any animal-based foods like eggs, milk, meat, etc. Unlike keto, vegan food does not focus on your daily carbs/fat intake.

Also Read: Things you didn’t know about Keto Diet: Pros and Cons

Famous for: Keto vs Vegan diet plans

As mentioned above, keto has been a key practice 2000 years ago in ancient Greece. It was primarily used for treating epilepsy. As per a study by the National Institute of Health, the symptoms of neurological conditions such as Alzheimer’s and Parkinson’s substantially reduced after the patients were introduced to the Keto diet. It is known to be a low carb diet and is known for its short-term weight loss capability.

A vegan diet, on the other hand, does not specify the amount of intake of carbs or fats. It falls within the accepted ranges for protein, carbs, fat and other nutrients grown adults need. Vegan diets primarily consist of monounsaturated fats. Which are typically rich in vitamins, polyphenols and polyunsaturated fats: known to be heart healthy.

Diet Rankings: Keto vs vegan diet

As per the US News Best Diets Ranking, 35 diets were evaluated by the health experts. Keto diet is ranked #34 in the Best diets overall. While that rank is not as promising, it was ranked #3 in the Best Fast Weight-loss Diets. Keto diet rated well on the Short-Term Weight loss indicator: 3.8/5. While it was rated in overall health with a score of 1.8/5.

Vegan diet graduated with flying colors on the same Best diets’ rankings. It was ranked #17 in the Best Diets Overall. While this ranking is better than Keto diet’s, Vegan was ranked at #10 in the Best Fast Weight Loss Diets and #2 on Best Weight-loss Diets. The vegan diet was rated well on the Short-Term weight-loss indicator: 3.6/5. Its ratings dropped on Ease to follow indicator: 1.6/5.

Inner workings: keto vs vegan diet plans

To put it in few words, the Keto diet is a “Carb Deficit diet”. The diet plan primarily contains 60-75% of calories from fat, 20-30% of calories from protein and the rest 5-10% of calories from carbohydrates. Some diet plans even have lesser than 5% carbohydrates. This puts the body in a state called “Ketosis”. The body starts to generate energy by burning fat. In the first few days of this diet plan people often have sugar cravings, but it gets better by the second week. On the side note, keto diets have proven to be a great remedy for seizure disorders.

Vegan diet enforces plant-based foods only. Plant-based foods contain high amounts of dietary fiber that helps bring down the body fat levels and sugar levels. They also contain polyunsaturated fats which are known to boost cholesterol and bring down the bad cholesterol levels. As part of this diet, individuals are refrained to consume any animal-based food including eggs, milk or meat.

What to eat: keto vs vegan

The basic rule of the keto diet is simple: No or Low carb diet. Foods containing fats and protein are very much encouraged as part of this diet plan. Processed and fried foods and starch are strongly discouraged. Foods as part of the keto diet can include:

• Curry or Grilled meats high on fats (Beef, Chicken, Lamb, Fish etc.)
• Dairy products (Milk, Yogurt, Cheese, Butter, etc.)
• Green leafy veggies (Spinach, Cabbage, Broccoli, Fenugreek leaves, etc.)
• Vegetables high on water content (Tomatoes, Cauliflower, Eggplants(brinjal), Cucumbers, etc.)

The rule for the vegan diet can get even simpler: no animal-based foods, period! The basic belief of a vegan diet is animal fat is evil and plant-based fat is good. Foods that are frowned upon in keto diet do make it here. Foods such as Animal-based oils, milk, eggs, meat and even honey should be avoided as part of this diet! Vegans foods can include:

• All kinds of fruits and vegetables.
• Nuts, seeds and legumes
• Vegetable Oils (Sunflower, almond, coconut, etc.)
• Milk alternatives (Oat Milk, Soy, Coconut, etc.)

Heart health: keto vs vegan

Heart health is where the battle of keto vs vegan gets interesting. Both diets have been known to be good at heart, but when you stick to the health plan in each of these diets (i.e. reducing sugars/fats/carbs) is where it makes the difference.

Keto diet, on one hand, does help burn fat and encourages low consumption of carbs. A study done in 2017 proved that strict adherence to the keto diet has helped reducing sugar levels in the blood. This has led to high levels of good cholesterol and lowering bad cholesterol. This is good for the heart and brings down the body weight to normal levels as well.

A study done on 198 people suffering from heart diseases were asked to be part of the strict vegan diet lifestyle for 6 months. Almost 90% of the people in the study reported a reduction in symptoms while 22% of people had a complete reversal of heart blockages. A vegan diet low on fats and processed content has proven to be good for the heart in the long run as compared to a strict keto diet.

Also Read: The Ultimate List of 10 Snacks for Heart Patients

Cost: keto vs vegan

Sticking to a strict keto diet usually means better food ingredients and no fried or processed foods. When it comes to protein and fat, people on keto tend to go for grass-fed and/or organic meats with a combination of fresh organic veggies, egg and milk. This can be comparatively pricey and out of budget for many folks out there. Going for lean meat can be a great alternative bringing the price within the budget.

People sticking to a healthy vegan diet go for better food ingredients, but a vegan diet often does not usually specify the amount of sugars or processed food one can have. Since animal-based foods are a strict “NO-NO” as part of the vegan lifestyle, it can overall be moderately pricey and less expensive as compared to the keto diet.

Weight loss: keto vs vegan diets

So now the question arises which diet is better keto vs vegan when it comes to losing weight.

Keto diet is some of the studies have shown some promises that it can help in losing weight in the short term. The conclusion on this is still too early to call. Since this diet focuses on increased protein intake studies have suggested that this could help in weight loss. Note that when we follow a strict keto diet the body converts fat and protein into carbs for energy. This process may burn many additional calories each day also helping weight loss.

With a vegan diet, one can also easily lose weight, but it depends on the number of calories consumed. A broad analysis of over 80 studies found that people on vegan diets had significantly lower body mass index, LDL or bad cholesterol and glucose levels as compared to their keto counterparts. Some of the studies have also shown vegan diets can significantly lower rates of ischemic heart disease and cancer. People can lose up to 5-10% of their body weight just on the vegan diet.

Workouts: keto vs vegan

Workouts usually are not part of a diet plan; they are more part of a lifestyle instead. They follow the basic principle of input being equal to output. Meaning the number of calories being consumed should be equal to the number of calories being burnt to stay healthy.

A ketogenic diet requires you to consume more fat and protein. The calories produced from them need to be burned off to equalize it. Hence keto diet requires people to be physically active and mobile. The protein intake can help in building back the muscles during weightlifting and cardio workouts. Keto diet has proven to increase stamina/endurance in professional athletes. Though it is recommended to keep workouts a little lighter in the first few weeks of starting a keto diet since the body will be undergoing withdrawal symptoms such as nausea and headaches.

A vegan diet does not specify workouts of any kind. To keep your heart healthy on a check and lower blood sugar levels, it is recommended to be physically active. It is recommended not to go overboard when it comes to a vegan lifestyle as short exercise routines complement a vegan-based diet lifestyle because of the body’s new specialized nutrient needs. Make sure you have consumed enough calories to compliment the workouts you are doing.

Cons of Keto vs Vegan diet

Keto diet

• A Keto diet can cause hair loss.
• It could lead to kidney stones in children as well as adults.
• Keto diet can cause mineral and vitamin deficiencies in some cases.
• It can stress the liver as well as kidneys. It can build up fat in the liver.
• Anorexic individuals and pregnant mothers should avoid the keto diet.

Vegan diet

• Vegan diets lack some vital nutrients including protein.
• It limits the choice of foods one can have.
• Going vegan can reduce your chances of eating at a restaurant or an event.
• People suffering from weakness and osteoporosis should avoid a vegan diet.
• Newborn babies and pregnant women should also be exempted from this diet plan.

Conclusion: Keto vs vegan which one is better?

Keto and vegan diets come with their own sets of benefits and side effects. Their effect can vary from one person to another. Vegan comparatively is promising as compared to keto diet, but it can lack essential nutrients and is not recommended for children and adolescents since it can affect their brain development.

Keto diet, on the other hand, is good for losing weight on a shorter-term but has proven to be unfavorable on the longer run.

Keto and Vegan are good diet plans in their own way, but it depends on what your end goal is. Choose wisely and consult your physician if you are allergic to any of the diet ingredients.