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Benefits, Risks, Food Lists, and More

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Benefits, Risks, Food Lists, and More

Vegetarian and ketogenic diets have been studied extensively for their health benefits (1, 2).

The ketogenic, or keto, diet is a high-fat, low-carb diet that has become especially popular in recent years. Although it usually contains animal products like meat, fish, and poultry, it’s possible to adapt it to fit a vegetarian diet.

This article tells you everything you need to know about the vegetarian keto diet.

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The vegetarian keto diet is an eating plan that combines aspects of vegetarianism and keto dieting.

Most vegetarians eat animal products like eggs and dairy but avoid meat and fish.

Meanwhile, the ketogenic diet is a high-fat diet that limits carb intake to 20–50 grams per day. This ultra-low-carb intake prompts ketosis, a metabolic state in which your body starts burning fat for fuel instead of glucose (1, 3).

On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy (4).

However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.

summary

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and fish.

Although no studies examine the specific benefits of the vegetarian keto diet, plenty of research exists on the two parent diets.

Promotes weight loss

Both vegetarian and ketogenic diets are associated with weight loss.

One large review of 12 studies showed that those following a vegetarian diet lost an average of 4.5 pounds (2 kg) more than non-vegetarians over 18 weeks (5).

Also, in a 6-month study in 74 people with type 2 diabetes, vegetarian diets promoted both fat and weight loss more effectively than traditional low-calorie diets (6).

Similarly, a 6-month study in 83 people with obesity found that a keto diet resulted in significant reductions in weight and body mass index (BMI), with an average weight loss of 31 pounds (14 kg) (7).

This diet’s high amount of healthy fats may also keep you feeling fuller for longer to reduce hunger and appetite (8).

Protects against chronic diseases

Vegetarian diets have been linked to a reduced risk of several chronic conditions.

In fact, studies tie them to a lower risk of cancer and improved levels of several heart disease risk factors, including BMI, cholesterol, and blood pressure (9, 10).

The keto diet has also been studied for its effects on disease prevention.

In a 56-week study in 66 people, the keto diet led to significant reductions in body weight, total cholesterol, LDL (bad) cholesterol, triglycerides, and blood sugar, all of which are risk factors for heart disease (11).

Other studies suggest that this diet may safeguard brain health and help treat Parkinson’s and Alzheimer’s diseases (12, 13).

Animal and test-tube studies likewise note that the keto diet may reduce the growth of cancerous tumors. However, more research is needed (14, 15, 16).

Supports blood sugar control

Vegetarian and keto diets each support blood sugar control.

A review of six studies linked vegetarian diets to a significant reduction in levels of HbA1c, a marker of long-term blood sugar control (17).

What’s more, a 5-year study in 2,918 people determined that switching to a vegetarian diet reduced diabetes risk by 53% (18).

Meanwhile, the keto diet may improve your body’s blood sugar regulation and increase its sensitivity to insulin, a hormone involved in blood sugar control (19).

In a 4-month study in 21 people, following a keto diet lowered levels of HbA1c by 16%. Impressively, 81% of participants were able to reduce or discontinue their diabetes medications by the end of the study (20).

summary

Both vegetarian and keto diets have been shown to increase weight loss, support blood sugar control, and protect against several chronic illnesses. Keep in mind that no studies examine the vegetarian keto diet specifically.

The vegetarian keto diet has a few drawbacks to consider as well.

May increase your risk of nutritional deficiencies

Vegetarian diets require proper planning to ensure that you’re meeting your nutritional needs.

Studies show that these eating patterns tend to be low in important nutrients, including vitamin B12, iron, calcium, and protein (21).

The vegetarian keto diet is even more restrictive because it limits several nutrient-dense food groups, such as fruits, legumes, and whole grains — further increasing your risk of nutritional deficiencies.

Monitoring nutrient intake carefully and eating a variety of healthy, whole foods can help ensure that you’re getting the vitamins and minerals your body needs.

Taking supplements may also help — especially for nutrients often lacking in a vegetarian diet, such as vitamin B12.

Can cause flu-like symptoms

Transitioning into ketosis can cause numerous side effects, sometimes referred to as the keto flu (22).

Some of the most common symptoms include (23):

constipation

headaches

fatigue

difficulty sleeping

muscle cramps

mood changes

nausea

dizziness

Notably, these side effects typically clear up within a few days. Getting plenty of rest, staying hydrated, and exercising regularly can help ease your symptoms.

Not suitable for certain populations

Because the vegetarian keto diet is highly restrictive, it may not be a good option for everyone.

In particular, children and women who are pregnant or breastfeeding should avoid it, as it can limit several nutrients vital for proper growth and development.

It may also not be appropriate for athletes, those with a history of eating disorders, or people with type 1 diabetes.

If you have any underlying health conditions or are taking any medications, talk to your healthcare practitioner before starting this diet.

summary

The vegetarian keto diet may cause short-term side effects, lack important nutrients, and be unsuitable for kids and pregnant or breastfeeding women.

A healthy vegetarian keto diet should include a variety of non-starchy vegetables, healthy fats, and protein sources, such as:

Non-starchy vegetables: spinach, broccoli, mushrooms, kale, cauliflower, zucchini, and bell peppers

Healthy fats: olive oil, coconut oil, avocados, MCT oil, and avocado oil

Nuts: almonds, walnuts, cashews, macadamia nuts, pistachios, and Brazil nuts

Seeds: chia, hemp, flax, and pumpkin seeds

Nut butters: almond, peanut, pecan, and hazelnut butter

Full-fat dairy products: milk, yogurt, and cheese

Protein: eggs, tofu, tempeh, spirulina, natto, and nutritional yeast

Low-carb fruits (in moderation): berries, lemons, and limes

Herbs and seasonings: basil, paprika, pepper, turmeric, salt, oregano, rosemary, and thyme

summary

A vegetarian keto diet should include plenty of healthy fats, non-starchy vegetables, and plant protein.

On a vegetarian keto diet, you should avoid all meat and seafood.

High-carb foods like grains, legumes, fruits, and starchy vegetables are permitted only in small amounts, as long as they fit into your daily carb allotment.

You should eliminate the following foods:

Meat: beef, pork, lamb, goat, and veal

Poultry: chicken, turkey, duck, and goose

Fish and shellfish: salmon, tuna, sardines, anchovies, and lobster

Here are some foods that you should limit:

Starchy vegetables: potatoes, yams, beets, parsnips, carrots, and sweet potatoes

Sugar-sweetened beverages: soda, sweet tea, sports drinks, juice, and energy drinks

Grains: bread, rice, quinoa, oats, millet, rye, barley, buckwheat, and pasta

Legumes: beans, peas, lentils, and chickpeas

Fruits: apples, bananas, oranges, berries, melon, apricots, plums, and peaches

Condiments: barbecue sauce, honey mustard, ketchup, marinades, and sweetened salad dressings

Processed foods: breakfast cereals, granola, chips, cookies, crackers, and baked goods

Sweeteners: brown sugar, white sugar, honey, maple syrup, and agave nectar

Alcoholic beverages: beer, wine, and sweetened cocktails

summary

A vegetarian keto diet eliminates all meat while limiting high-carb foods like starchy vegetables, sugary drinks, grains, and fruits.

This five-day sample meal plan can help kickstart a vegetarian keto diet.

Monday

Breakfast: smoothie with full-fat milk, spinach, peanut butter, MCT oil, and chocolate whey protein powder

Lunch: zucchini noodles with tempeh meatballs and creamy avocado sauce

Dinner: coconut curry made with olive oil, mixed veggies, and tofu

Tuesday

Breakfast: omelet made with coconut oil, cheese, tomatoes, garlic, and onions

Lunch: cauliflower-crust pizza with cheese, mushrooms, diced tomatoes, olive oil, and spinach

Dinner: salad with mixed greens, tofu, avocados, tomatoes, and bell peppers

Wednesday

Breakfast: tofu scramble with olive oil, mixed veggies, and cheese

Lunch: cauliflower mac and cheese with avocado oil, broccoli, and tempeh bacon

Dinner: frittata with coconut oil, spinach, asparagus, tomatoes, and feta

Thursday

Breakfast: Greek yogurt topped with walnuts and chia seeds

Lunch: taco lettuce wraps with walnut-mushroom meat, avocados, tomatoes, cilantro, sour cream, and cheese

Dinner: zucchini pizza boats with olive oil, marinara, cheese, spinach, and garlic

Friday

Breakfast: keto oatmeal with hemp seeds, flax seeds, heavy cream, cinnamon, and peanut butter

Lunch: baked egg-avocado boats topped with chives, coconut bacon, and paprika

Dinner: cauliflower fried rice made with coconut oil, veggies, and tofu

Vegetarian keto snacks

Here are a few simple snacks that you can enjoy between meals:

zucchini chips

celery with peanut butter

roasted pumpkin seeds

flax crackers with sliced cheese

mixed nuts

chia seed pudding topped with unsweetened coconut

carrots with guacamole

whipped cream with blackberries

full-fat cottage cheese with black pepper

full-fat Greek yogurt with walnuts

summary

The sample menu above provides several ideas for simple meals and snacks that you can enjoy on the vegetarian keto diet.

The vegetarian keto diet is a high-fat, low-carb eating pattern that eliminates meat and seafood.

Independently, vegetarian and keto diets may promote blood sugar control, weight loss, and several other benefits.

Nonetheless, this diet may increase your risk of nutritional deficiencies and hasn’t been studied on its own.

Still, if you are vegetarian and interested in trying keto — or already following keto and curious about going meat-free — it’s definitely possible to combine both.

Source link Keto Diet Dinner Ideas

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djossem · 6 years ago

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25 Best Family Packaged Products ( Part_1 )

1.Happy Family Organics

One of the best go to brands for baby and toddler snacks. Their oats are fortified with essentials nutrients and their puffs and snacks are light on the sugar and additives. This is a great food product you can feel good about feeding your babies.

2.Annie’s Organic Food Products These products are safe for your growing kids and made responsibly. The company is sustainable, ecofriendly and known for high quality organic ingredients ranging from Mac and Cheese, Crackers, Fruit Gummies, Puffs, Popcorn, Cookies and more.

3.Stonyfield Yogurt They have a great line of yogurts for babies and use whole milk. They also have a selection of yogurt pouches that incorporate veggies. Perfect for a great afternoon snack for toddlers on the go.

4.Horizons Cheese From string cheese to fun animal shaped cheeses, Horizons Cheese encourages kids to snack on healthy foods. Cheese is a great source of calcium and makes for perfect snacks, and this is one of the best options.

5.Siggi’s Yogurt

One of the best Icelandic yogurt options available as its sugar content is one of the lowest. It’s one of the least sugary yogurt options on the shelves and its thick creamy texture makes it taste delicious. Siggi’s also has yogurt tubes created just for kids to have for snacks. 6.Once Upon a Farm One of the only baby food pouches that stands out as it has a great mix of fresh pressed fruits, veggies, and grains. Lighter on the sugar than most on the market and high on nutrients. The perfect occasional snack or treat for your growing babies and toddlers.

7.Bon Petit

This is my new innovative line of organic freeze dried baby food perfect for parents on the go. The line includes a starter set for babies beginning to eat solids to a selection of toddler meals. All meals are hand batched by me, Chef Kathy Fang and are great for travel as they are light weight and TSA compliant. They are a real time saver for busy parents who don’t have time to prepare healthy purees for their babies on a daily basis. These single use packets are simply hydrated with your choice of water, milk or broth for an instant, warm and nutritious meal for your baby 8.Colugo

This is the best compact travel stroller. It’s easily foldable with one hand and once collapsed, it has a strap that allows for you to carry over your shoulder for easy transport. It’s easy to use, comes in unique colors and is a great addition to you baby gear. It’s also one of the more affordable brands of strollers out there which is a major plus 9.Ezpz

These silicon placemats are the best travel eating set to bring on outings for meals or long trips. It’s easy to clean, doesn’t harbor bacteria as it’s not porous, and it naturally suctions to any table surface from hard surfaces to a table with tablecloth. It’s a great dinner set for toddlers and kids and they come in a range of fun colors and shapes. 10.Tegue These fun magnetic toys are great educational toys for toddlers as they learn to play and build based on colors and shapes. You will get a lot of use of this one. 25 Best Family Packaged Products ( Part_1 ) Best Family, Best Family Packaged Products, Packaged, Packaged Products, Part_1, Products via Best Fooz http://bit.ly/2ODjLQm

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tortuga-aak · 7 years ago

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Here are the weirdest food inventions from the decade you were born

Mike Mozart/Flickr

You might not realize that plenty of foods you can't function without came into existence at some point in your lifetime.

Children of the '50s and '60s didn't have access to Lunchables and Pringles.

Here are some of the best and weirdest food items to hit the shelves the decade you were born.

Can’t imagine a world without sliced bread? Neither can we. But in fact, bread wasn’t sold sliced until 1928. And believe it or not, plenty of other food items you can’t function without came to life within your lifetime; TV dinners and cheese in a can are only the beginning. Take a look at our line-up of some of the best food to hit the shelves in the last few decades. So take a look at our line-up and start getting excited for the food inventions that must be waiting for us just around the corner. Hopefully, we won’t have to add them to our list of the 75 unhealthiest foods on the planet.

The '40s

Microwave Popcorn

Rosana Prada / Flickr

As if you didn’t already love popcorn enough, you can thank it for the invention of the microwave. When an employee from the Raytheon Corporation was experimenting with a magnetron, he found that kernels popped when heated. But even though the microwave was invented shortly after this discovery, consumers would have to wait until the 1980s before mass-marketed bags of popcorn were sold in stores. Probably because the 1947 patent featured an entire ear of corn inside the bag instead of individual kernels. Now that the method has been perfected, you can check out our list of 30 microwaveable buttered popcorns — ranked!.

Cheetos

James Lee / Flickr

Although puffed cheese snacks were invented in the ‘30s as a byproduct of animal feed, Cheetos actually kicked off their brand in 1948 with Crunchy Cheetos. It wasn’t until 23 years later that Cheetos released their “Puffies.” While orange-stained fingertips were a given from the very beginning, Chester, the brand’s famous cheetah mascot, didn’t make an appearance until the ‘80s. Before him, it was the Cheetos Mouse.

The '50s

TV Dinners

1950sUnlimited / Flickr

Talk about learning from your mistakes. When C.A. Swanson and Sons overestimated how much Americans would eat on Thanksgiving, they turned 260 tons of leftover turkey into 98-cent microwaveable meals complete with peas and potatoes. Frozen food had been sold on airplanes before this, but Swanson was the first to market and sell a meal that could be heated up and enjoyed in front of the television. We’re not sure whether to thank them or curse them.

Instant Noodles

watchara panyajun/Shutterstock

The ‘50s were all about quick and easy meals. Five years after the release of the TV dinner, Momofuku Ando created instant noodles. With boiling water, they’d be ready to eat in just two minutes time. Cup Noodles were launched 13 years later, making the process even easier.

The '60s

Fruit Leather

Amazon

You might think Fruit Roll-Ups were the first on the fruit leather scene in 1983, but an apricot flavor from Joray Fruit Rolls was sold 23 years earlier. No tongue tattoos or perforated punch-outs on these, though.

Pop-Tarts

Amazon / Kellogg

It’s hard to imagine eating breakfast as a kid without thinking of Pop-Tarts, but they weren’t invented until 1964 — and they weren’t frosted until three years later. Whether you prefer them frosted or unfrosted, room temp or piping hot, there are now over 25 flavors to choose from… all made with high fructose corn syrup. Yikes.

Squeeze Cheese

JeepersMedia/Flickr

Before 1965, the words aerosol and cheese just didn’t go together. But that all changed when Nabisco released Snack Mate. It was cheese in a can that you could spray onto onion soup, scrambled eggs, burgers, or Ritz crackers, according to their original ad. But if you’ve never sprayed some straight into your mouth like whipped cream, we don’t believe you.

Instant Oatmeal

Flickr/rpavich

Quaker made breakfast, the most important meal of the day, the easiest meal of the day with the invention of instant oatmeal in 1966. With a little water and a little microwaving, a packet of oats became a filling morning meal. Over 30 flavors are sold now with variations that are high in fiber, protein, and antioxidants.

Pringles

Shannon Stapleton/Reuters

Whether you know them as Pringles Newfangled Potato Chips or simply Pringles, odds are you’ve crunched your way through a tube before. This grocery store staple was originally created as a chip that wouldn’t break or crumble as much as others, thanks to its hyperbolic paraboloid shape and packaging. They’ve since broken away from their original flavors and branched out with options such as Cheeseburger, Screamin’ Dill Pickle, and Loaded Baked Potato.

The '70s

Blow Pops

Charms Blow Pops/Facebook

Tootsie Pops first made an appearance in the ‘30s, but it wasn’t until 1973 that lollipops and bubblegum found their way to each other. The Blow Pop was Charms’ best-selling product of all time, and although we don’t know the specifics of filling suckers with gum, we’re glad they figured it out.

String Cheese

Faith Lohr/Shutterstock

Looks like aerosol cheese isn’t the only kind of cylindrical cheese recently hitting shelves. Although it’s unclear when the heated debate began about whether string cheese should be peeled or just bitten into, it is known that this concept was developed by Frank Baker and Jed Cubbs in 1976. They wanted to produce smaller units of cheese for individual consumption but first sold them as twisted ropes of mozzarella before the cylinder shape took hold.

The '80s

Veggie Burger

Melissa / Flickr

A backyard BBQ was a sad place for a vegetarian until 1982. That was when Gregory Sams coined the term “VegeBurger” and created a meatless patty of wheat protein, sesame, oats, soy protein, and dehydrated vegetables. While similar fare may have been sold in restaurants before this, Sams was the first to commercially market and sell veggie burgers to the public. Unlike the versions found in stores today, these mixes had to be rehydrated, formed into a patty, and cooked.

Lunchables

Lunchables / Facebook

It’s hard to imagine what a school cafeteria would have looked like before Lunchables came on the scene in 1985. Designed like a TV dinner and catered to working moms, these packaged meals were first created so Oscar Mayer could sell more bologna. The original meat, cheese, and cracker combo was eventually expanded to include a drink and a side — a.k.a. Capri Sun and a chocolate bar. It has since been joined by fan favorites like pizza and nachos.

Red Bull

Amazon

Technically, the first energy drink invented was Lipvitan-D in 1960, but you’ve probably never heard of it because it was missing two vital energy drink staples — caffeine and sugar. Red Bull changed that when they released their caffeinated drink 27 years later and changed the energy drink game, paving the way for companies like Monster and Rockstar. Each Red Bull has 27 grams of sugar and you’ve definitely heard of it; the company has sold over 62 billion cans in 171 countries.

The '90s

Stuffed Crust Pizza

Business Insider

Although there has been controversy over who first stuffed a pizza crust with cheese, the credit has been given to food scientist Patty Scheibmeir. She was the mastermind behind Pizza Hut’s 1995 release. The trend she started has held over the years with new additions to the cheese stuffing like applewood-smoked bacon and hot dog bites.

GoGurt

GoGurt/Facebook

It used to be the end of the world when your mom didn’t pack a spoon for your yogurt — until the 1999 release of GoGurt. No spoon? No problem! These yogurt tubes, which are still in lunch boxes everywhere, no longer contain high-fructose corn syrup and now have high protein options.

The 2000s

Pumpkin Spice Latte

starbucks/Instagram

Inspired by the success of their Peppermint Mocha and Eggnog Latte flavors, Starbucks created the Pumpkin Spice Latte in 2003. Now, PSL-lovers can’t picture fall without their go-to order; it’s the company’s most popular seasonal flavor. And despite only being available from September to December, Starbucks has still managed to sell more than 2 million of these lattes. If you’ve got a soft spot for it, work it off right with a look at your custom PSL order translated into treadmill minutes.

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