Vegan Versus Keto: Benefits and Risks

    

      Greetings!  As we continue this first quarter of 2021, many of us are still interested in feeling our best and shifting into an optimal eating plan. So in this post we will be looking at the pros and cons of two of the most popular diets; keto versus vegan. The keto diet is our first contender with very low carbs and high fat and animal products. The second contender will be the vegan diet, which excludes all animal products and tends to be higher carb and high fiber. While keto is heavy on the animal products, it does include some plant foods, so keto and vegan are not complete opposites. A better direct comparison would be carnivore to vegan. That being said keto is slightly more well known so that is what we will focus on.

                                              KETO

     Many of us know the "keto diet" as a nutrition buzzword, but it has been around for almost a hundred years. It was originally designed to treat children with epilepsy. The keto or ketogenic diet is a low-carb, high-fat diet, which utilizes our body's ability to manufacture and break down ketones (or fat) for energy instead of glucose. It does this as a survival instinct in absence of carbohydrates. Ketoacidosis can have some benefits short term, like dramatic weight loss, but is not recommended as a long term eating plan. Ketones can build up and eventually cause toxicity. As a nutritionist, I would recommend to use the keto diet ONLY for weight loss and only when there are 20 or more pounds to lose. Ideally, you would only do keto for about 3 months, then re-asses, and get blood work done. Keto can not only cause ketone build up, but it can also increase liver enzymes and cause high cholesterol if you aren't careful to get enough plants and fiber.

     A year long study of 609 overweight adults on low-fat or low-carb diets, showed that both groups lost similar amounts of weight. Take that as you will. Limited, short term research has shown some improvement in blood sugar levels for type 2 diabetics, but it does not seem to improve insulin sensitivity. It was also mentioned earlier that a keto diet is useful in treating children with epilepsy, though it is not currently known why or how it works.

      As additional risks, according to the University of Chicago Medicine “ The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid, or gallbladder.” This diet is very high in meat, poultry, seafood, dairy and eggs. That amount of cholesterol and saturated fat could lead to heart problems. People could also experience flu-like symptoms within the first two weeks of starting the diet. This is usually because of a mineral imbalance, a simple solution is sprinkling some salt in your water, and taking a magnesium supplement.

                                               

                                    VEGAN

    Although vegan is a relatively new term (coined by a British woodworker in November of 1944), vegetarian or plant based diets have reportedly been around since 700 B.C. When the term vegan is used it means a total abstinence from animal products in all areas of life, not just food. That would include leather, shellac, some beauty products, and any brands or companies that test on animals. So we are really talking about the diet portion of a vegan lifestyle.

    A vegan diet excludes all animal products including (but not limited to) meat, poultry, seafood, dairy, eggs, rennet, gelatin, and honey. Vegan is not necessarily always healthier, although it tends to be. Sour patch kids and oreos are vegan, but are very processed, sugary, and generally unhealthy. There is, however, a version of a vegan diet called whole food plant based (WFPB), and this is what I like to recommend to my clients. WFPB limits oils, refined sugar, white flours, animal products and very processed plant foods (The Engine 2 Diet is very similar). Instead it focuses on whole grains, legumes, pulses, nuts, seeds, fruits, vegetables, and food safe funguses like mushrooms.

   A 2017 systematic review and meta-analysis found evidence to suggest that plant based diets can help lower LDL cholesterol (the bad type). It also increases good cholesterol. A 2019 review cites evidence suggesting that plant based diets offer cardio-vascular benefits for endurance athletes. You can also find plenty of weight loss testimonials on a plant based diet, including Krocks In The Kitchen on youtube. 

Although the benefits of a plant based diet are many, there are cautions to be mindful about. Certain nutrients such as iron, vitamin B12, vitamin D, zinc, and calcium are found in plant foods in low to moderate amounts. The concern lies in bioavailability, which could potentially be a challenge for some people. Plant based sources of iron are non-heme iron which is not as easily absorbed. This is more of a concern for women who have a cycle. In a standard American diet calcium would be obtained from dairy, but for vegans the best source would be cruciferous vegetables (kale, cabbage, bok choy, broccoli, cauliflower, etc.). The low levels of oxalates in cruciferous make the calcium more bioavailable. DHA and EPA omega 3’s are not found in very many plant foods, but are synthesized by our bodies from ALA’s (found in foods like walnuts and flaxseeds). The problem is that our body's conversion rates are inefficient, so the amount we would get is really not enough for optimal brain function. If on a vegan diet it is strongly recommended to supplement vitamin B12 and D3, along with an algae or flax sourced omega 3.

    Something to remember is that Vegan meat substitutes are often very processed and high in salt and refined fat. So keep indulgences to a minimum. WFPB replacements include jackfruit, tofu, tempeh, and soya curls.

    For the last potential side effect of a vegan diet, there is typically an increased consumption of anti nutrients (oxalates), which if not monitored could lead to gut problems. Most oxalates are diminished as a grain, bean or root vegetable is soaked or cooked. Cooking can also unlock beneficial nutrients and help with digestion.

     There are potential benefits to both ways of eating, depending on what your goals are. The most potential benefit of WFPB diet way of eating is not for weight loss, although it does tend to naturally cut caloric intake in about half, which can cause 15-20 pound weight loss in 3 months. The most significant benefit would be how the plant based diet supports optimal gut health. Your gut needs fiber, probiotics, prebiotics, carbohydrates and natural sugars to be healthy. A carnivorous or ketogenic diet tends to be short on these elements, and can easily put you at risk for gut dysbiosis.

When deciding how to eat long term, just remember that it's not all or nothing. You can eat a plant based diet and still occasionally enjoy a small grass fed beef steak or a serving of chicken or eggs. Above all else, keep variety and moderation in your eating plan and enjoy the journey. It takes time to find a way of eating that works best for you and helps you feel energetic and healthy. If you need help navigating this area of your life please reach out to me on facebook and let me know.