“The original keto diet is extremely high in fatty meats, which is not good for our cardiovascular system,” says Melissa Bailey, RD, creator of the Nourished Fork. “The vegetarian version eliminates these meats and allows for more plant-based options, such as avocado and nuts and seeds. In general, the population is going towards a more plant-based, whole-foods diet, which is why the ketotarian diet is emerging.”
You thought since you were dieting that you were already doing this, but nope. Far too often I have seen people make all their dinners and foods assuming that they need a plate full of sides of vegetables and colors and things like that. I don’t really think this is a great use of your calories or nutrients. While it is important to have a varied diet, you can survive without having asparagus as a side for your meal, only using pink Himalayan sea salt, or without squeezing fresh lime juice onto your fajitas. These small things add a pretty large amount to your shopping bill over the long term. Would it be ideal to have a highly diverse diet? Of course! If you have the means, go for it, but just be aware of your shopping expenses and how they might be adding up.
So I was inspired to make this Vegan Keto Walnut Chili from a Marilyn Denis segment I did for heart health. Walnuts are such a heart healthy ingredient, since they have about twice as many antioxidants as other nuts, and they pack both monounsaturated fats and omega 3s. I was brainstorming yummy easy ways to incorporate them in a recipe that was more than just a sprinkle on top and this recipe came to me. When crushed really fine, walnuts actually have a similar texture as ground beef but without the saturated fat. It also makes this recipe for Vegan Keto Walnut Chili totally safe for my plant-based friends, yet CRAZY satiating across the board.
Important disclaimer: Throughout this article, I have linked to various products and ingredients that I have tried or used. Purchases made through some of these links provide me a small kickback which is used to produce more awesome articles like this one….and to fuel my stevia & meat substitute addictions. That said, all endorsements are truly my own and are what I personally recommend. Thanks for your support!
The benefits of a low-carb keto diet are also hard to pass up. It's one of, if not the strongest weight loss diet through ketosis. Keto may also improve acne, brain health, and seizure frequency, improve heart health, and combat type 2 diabetes, as well as assist with a host of other conditions. Others that adhere to the keto diet also self-report other benefits:
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When you are following a vegetarian keto meal plan, though, Palmer recommends focusing mostly on whole foods. Not only will those help you hit your nutrient checkboxes, but they're also rich in slow-digesting carbs and help maintain energy levels longer. And as with any healthy diet, you should avoid processed foods and refined carbs and sugars, which are stripped of important nutrients that prevent sugar from being absorbed into the bloodstream too quickly. (Not sure which drinks are keto-approved? Check out this list.)
Be wary of packaged vegan and vegetarian meat substitutes: While these might be good substitutes for meat in terms of fat and protein, they might also contain a high amount of carbs. Be sure to check the carb content per serving, and consider the ingredients. Is it full or preservatives and fillers? Better meat substitutes would be any of the proteins mentioned above as well as portobello mushrooms or eggplant.