The Keto Vegan

Welcome to The Keto Vegan!

In this episode, I'm tackling one of the most asked questions in the keto vegan world: "Is it keto?" Today, I’m diving into whether popular vegan foods like houmous, peanut butter, coconut flour, almond milk, tofu, and even fruits can fit into a low-carb, keto-friendly vegan diet. Get ready to find out which foods can keep you in ketosis and which ones to avoid or enjoy in moderation.

Topics Covered in This Episode:

• Is Houmous Keto? – The carb content of houmous and when it fits into a keto vegan diet.


• Peanut Butter – Is it keto-friendly, and which brand is best?


• Coconut Flour and Other Keto Flours – Learn about the carb content and keto compatibility of coconut and almond flour.


• Fruits on a Keto Diet – Which fruits are low-carb enough for a keto vegan diet?


• Other Popular Vegan Foods – Soy sauce, quinoa, seitan, oat milk, and dark chocolate—are they in or out?

Why This Episode?

The keto vegan lifestyle is full of delicious plant-based foods, but it can be hard to tell which ones will fit into your macros. This episode will give you clear carb counts and practical insights to help you make the best choices for your diet. So, if you’re wondering, “Is houmous keto?” or “Can I eat tomatoes on keto?” this episode will give you the answers!

Key Takeaways:

Carb content per 100 grams::

1. Houmous - Leon Velvety: 7.4g, Sabra extra 9g, Romana’s 10.3


2. Peanut butter - Hubbard’s 8g, Sainsbury’s crunchy 12.8, Sainsbury’s smooth 13.7


3. Coconut flour - 31.1g


4. Fruit (average)

• Berries - raspberries 4.4, blackberries 4.9, strawberries 5.8, blueberries 8.7g


• Banana - 23g

Soy sauce - 5.6g 11.8g 3.2g, 14g, 31g
Almond milk (unsweetened) - 0.3g less than 0.5g
Chickpeas - dried 6.4g, 12g, 16.5g
Tofu - 1.9g, 1.8g, 1.4g, 1g, Hoisin 6.6g,
Quinoa - 21g, dried 14.9g,
Oat milk - 7g (unsweetened) to 15g (sweetened), 5.8g, 6.5g, 7.9g
Avocado - 1.8g 2.9g
Seitan - Seitan pepperoni The Tofoo Co 9.2g, 10.4g, Seitan Original The toffee Co 2.7g
Tomato - 3.9g, 2.9g 3.4g, chopped 3.8g,
Heinz Tomato ketchup 50% less sugar 12g
Stevia - 0g (pure; add with no carbs, but blends might have trace carbs)
Erythritol - 0g (absorbed but not metabolized)
Vegan protein powder - 5g (varies by brand, many have no carbs)
Dark chocolate (85%+) - 18-19g (for very dark chocolate), Green & Blacks 85% dark 24g, Lindt 90% dark 14g
Flaxseeds – 4.5g
Chia seeds – 3.5g but great on every macro – 25g fat, 21.8g protein, 33.7g fibre

I hope you enjoy the episode! Don’t forget to subscribe for more keto vegan tips and share with friends who are exploring this lifestyle. And if there are any foods you want covered in future episodes, leave me a comment or send a message. Thanks for listening!

Valuable Resources

For the FREE extensive list of foods with their carb, fat and protein count, go here: https://docs.google.com/spreadsheets/d/1YvPrfttfKEM0_02eSlECgdFnlkvAf7sgcXBHNhwcUwU/edit?usp=sharing

Here’s the video to show you how to manipulate the Keto Vegan Google Sheet: https://drive.google.com/file/d/1WWch-7UkqIL3iiHpIJGLkYwkjbi_C8RI/view?usp=sharing

For a keto-vegan start-up menu and shopping list go here: https://www.rachelgtherapy.co.uk/1-what-why-and-how

Host Bio

Rachel, a once morbidly obese individual, experienced a remarkable body transformation through the keto diet. Later, she embraced veganism and now shares her extensive knowledge and obsession with carbs in vegan proteins on The Keto Vegan podcast. Her goal is to demonstrate the simplicity of combining the keto diet with a vegan lifestyle.

Resources: https://www.rachelgtherapy.co.uk/the-keto-vegan

Watch here: https://www.youtube.com/@TheKetoVegan/podcasts

Facebook group: https://www.facebook.com/groups/821471059206067

Email: [email protected]

https://theketovegan.podbean.com/

#KetoVegan #IsItKeto #KetoHoumous #LowCarbVegan #KetoFriendlyFoods #VeganKetoDiet, #VeganProtein #KetoSnacks #PlantBasedKeto.