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Nutrition

Keto vs Vegan: Which dietary plan to follow?

The word “obesity” has worried almost everyone around the world for rightly so the reason. A number of illnesses which can prove to be utterly dangerous are linked with obesity. Those include but are not limited to cardiovascular disease, diabetes etc. As a result, making it even more important to look for ways to overcome this problem. One way to do is to make amendments in the daily dietary plan.

Keto and Vegan are the two hotly contested diet plans which nutritionists would recommend to people. Both of them can be of significant advantage for the body if consumed in the right amount. While the benefits that can be yielded are the same for both diets, there are certain notable differences. It is important to note that Keto and Vegan Diet are not the same thing. They vary in the food composition as well as the purpose for which they are ingested.

This article will contrast the two important dietary plans we have available today: Keto and Vegan. We will first consider the Keto diet and its main characteristics points.

Keto Diet

The Keto Diet in recent times has gained immense importance. Nutritionists would now commonly recommend this plan to weight conscious people. It is one meaningful and effective way to get rid of excess body fat. It is also known to be a strong counter against the complications caused by type 2 diabetes.

Key Elements

There are certain characteristics or key elements of the Keto Diet. The basic principle for someone who plans on going keto is to maintain minimal carbohydrate with a normal level of proteins. It is also sometimes known as the low-carb diet. Nutritionists would recommend cutting down on carbs to bring it to a level which is lower than 50 grams daily. Fluctuations can be, however, made depending upon how effective the initial results have been.

One other important aspect of this diet is the higher levels of unsaturated fats. The fats act as a substitute to the carbohydrate which is essentially cut down. Protein will make up about a quarter of the daily energy requirements. This substitution and addition process are in fact carried out to induce ketosis in the body. Ketones, the small molecules contained in fat, are broken down to release energy. As a result, supporting weight loss. People who feed themselves on keto diet are able to avoid excessive munchies by being able to satiate themselves throughout the day.

What to include in a Keto Diet?

People often find it rather difficult to follow some basic principles of the keto diet. The rules might appear too exhausting and demanding at the same time. On the fortunate side, you can still go keto by including certain everyday items in your daily diet. Nutritionists would also advise on “going slow” with the entire process to yield meaningful results.

The rule of thumb is to cut down on high amounts of carbohydrates and use protein and fat as alternatives. The total amount of carbohydrate can range from 20 to 50 grams per day. By following the dietary plan properly, you will be able to keep yourself healthy.

The following table highlights some of the DO’s and DON’Ts to keep in mind when going keto.

Foods to Eat

Foods to Avoid

Poultry, anything ranging from chicken to fish can be consumed.Pasta and noodles. Both are known for very high carbohydrate content.
Dairy products. It is important to consume full-fat dairy products as compared to others available.Beverages. Beverages comprise of soft and hard drinks which you need to avoid altogether.
Eggs. Try having whole organic eggs.Baked items. While baked items appear appealing to some people, nutritionists suggest otherwise.
Avocados. Avocados can nearly be eaten with any successive dish. Avocado is known for being loaded with healthy nutrients.High-starchy vegetables. Including potatoes, pumpkin and corn are loaded with carbs.
Green Vegetables. Caution needs to be taken that they are non-starchy. Mushrooms and tomatoes can also be eaten.Sugary foods. Sugary foods of any type like candies, chocolates should be avoided at all cost.

 

Vegan Diet

As is the case with Keto, Vegan Diet has also gained popularity in recent times. People now resort to this dietary plan for a variety of reasons including ethical, health purposes etc. Medical scientific research studies have revealed that it can help in weight loss and regulate blood pressure.

Key Elements

There are certain characteristics that define a vegan diet. The primary principle is the exclusion of all sorts of animal meat and sometimes dairy products like an egg. The diet can be further classified into three main types comprised of as follows.

  1. Raw Vegan Diet: A Raw Vegan Diet is a focus on eating fruits and vegetables in raw form as opposed to cooked. The philosophy behind it runs as: raw foods are able to yield higher nutritional benefits than when they are cooked.
  2. Whole Food Veganism: This is probably the most comprehensive plan to follow if one plans on becoming a vegan. Whole Food Veganism will consider a list of naturally occurring items like nuts, seeds, legumes, fruits and vegetables. By doing so, all types of essential nutrients can be obtained in satisfactory amounts.
  3. Junk Food Vegan Dietary Plan: This dietary plan is followed by people who find it difficult to forego animal meats initially. As a result, mock meat products that are available at grocery stores are consumed. For example, a vegetable sausage instead of a beef one. The disadvantage of such a vegan diet is the number of processing steps the food has to go through. This loads the item with unhealthy substances that can substantially be harmful to the body.

Why Vegan Diet?

Medical Scientists put forward several health reasons as to why one should go vegan.

Inducing Weight Loss

Primary health benefit of a vegan diet is in its ability to help a person lose weight. By eliminating substances which contain high levels of cholesterol one is able to keep a check on excessive weight gain. Numerous studies have also found fruits and vegetables to be particularly beneficial for people with diabetes. Endocrinologists all over the US now recommend a vegan diet to control the symptoms. In addition, if you are a vegan you are far less likely to develop diabetes in the first place.

Promoting a Healthier Heart

People with cardiovascular diseases should consider moving to a vegan diet to prevent complications. Studies have established a positive relationship between veganism and the promotion of a healthier heart. There are two ways through which vegan diet is able to yield its function Firstly, it lowers the blood sugar level bringing it to normal level. Second, it can regulate the blood pressure level and significantly reduce the chances of a heart attack.

 

Reference:

https://www.sciencedirect.com/science/article/pii/S1051227613000563

Samuel Mayer

Samuel has been part of Top Health Journal for quite a while now. He has immense interest in medicine and thoroughly enjoys writing about this theme. His philosophy is: write simple and short, always assuming your reader to be a layman who knows nothing about the topic. Twitter- @SamuelM54534849

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