What are the differences between Keto and Vegan?

There are several diets to select from nowadays. All these diets are either based on common sense or science. Modern generations are becoming increasingly aware of the health benefits of eating well as a lifestyle. Keto and vegan happen to be among the most common diets today.

The following are some differences between keto and vegan:


This is basically a diet that is plant-based. The foods that are permitted include Vegan Sugar & Sweeteners, Alcohol, Plant Based Fats, Lentils, Grains, Legumes, Beans, Nuts & Seeds, Dairy Substitutes, Vegan Meat, Yeasts, Fungi, Mushrooms, Natural Seasonings, Herbs, Spices, Raw Sugar Cane, Vegetables and Fruits.

The forbidden fruits in this diet are honey, eggs, dairy, seafood/fish, meat, lard, gelatin, poultry as well as other animal products.

Nutritional goals of this diet may include the following:


This constitutes a large portion of a vegan diet, this is in form of lentils, rice, grains, beans and even vegetables. The carbs in vegetables are in form of fiber while in fruits it is in form of natural sugar/carbs. This means that vegans actually consume more carbs compared to other diets.


This is found in natural plant foods like nuts, coconuts, olives and avocados. Vegan diets have fats in form of natural plant fat. These do not affect heart health and cholesterol levels.


It is available in numerous plant sources, particularly grains, nuts as well as some vegetables. However, there are vegans who supplement their daily diets with high quality protein powders. These are made from rice, peas or soy.


The following are the advantages of the diet:

  1. It is very easy to find vegan replacements as well as their items in local groceries.
  2. Science continues to provide evidence that proteins and fats that are plant based are much healthier.
  3. It provides a more balanced diet with an array of acceptable foods and choices.


The limitations of this diet are as follows:

  1. Food options are quite limited especially when eating out.
  2. It is difficult to avoid carbs or to consume low carb diets.


This is a low carb/high fat diet. It is designed to activate ketosis so that the body burns fat. The foods that are allowed in Keto are Low Sugar Vegetables, Alcohol Sugars, Natural Sweeteners, Nut Flowers, Nuts and Seeds, Shellfish, Fish, Seafoods, Poultry and Red Meat, Natural plant fats and Animal fats.

There are various foods that people on keto should avoid eating, these are vegetables that are high in sugar, most fruits except low glycemic fruits, legumes, beans, lentils, tubers and starchy vegetables, rice, wheat, cereals and grains and sugar.

Nutritional goals of keto diet are as follows:


A high amount should be consumed, between 20-25% of one’s daily calorie intake. This allows the body to maintain muscle.


It should provide the body with fat i.e. 60-75% of calories. This gives the body adequate energy to properly metabolize and remain in fat burning zone.


This should be completely removed or restricted to 5-10% of daily calorie intake. This blocks the production of glucose in the body thus preventing metabolization of fat as well as signals insulin production.


The benefits are:

  1. It is a good way detox especially from sugar because of the carb restriction.
  2. It decreases the levels of insulin inside the body due to lack of glucose/carbs.
  3. It is very easy to follow.


The disadvantages include the following:

  1. Removal of whole grains as a result of lower fiber intake thus affecting gut health as well as regularity.
  2. There is a higher risk of carcinogen exposure.
  3. Most people fail to consume the complete spectrum of foods that are keto approved.
  4. Keto flu is a challenge especially when the body is undergoing withdrawals due to no carbs.

The differences between keto and vegan above are not exhaustive as there are many more.


The above insightful information clearly shows the main differences between a vegan diet and a keto diet. However, the actual choice is a preference of the consumer.