Are you following a Ketotarian diet? Are you in a bit of a tizzy about what you are allowed to eat? Well, here is a fantastic guide of Ketotarian approved food, including a food list, so that you don’t have to guess or Google every time you read a recipe or make your shopping list.
The Ketotarian diet is a Kind variation of the trendy Keto eating plan, so there are a few things you should know before you get started.
We choose Ketotarian food for our health and wellbeing and for the love of our planet. It’s not a decision to be made lightly – there is a lot to consider. However, once you start experiencing the guilt-free benefits of your Kind and Keto diet you will find that it’s definitely worth it!
In this article we are going to find out about all the wholesome foods that we are allowed to eat on a Ketotarian diet and we’ll include a comprehensive list for easy referencing. We’ll also take a quick look at the difference between Keto and Ketotarian, and a normal plant-based diet like Vegetarian or Vegan versus Ketotarian.
What is a Ketotarian Diet?
The Ketotarian diet is a high-fat, moderate protein, and very low-carb eating plan which eliminates meat and dairy and focuses on plant-based sources of healthy fats. It also allows some animal sources of protein and fats, including eggs, ghee, and fish, but these aren’t essential. If you’re a vegan, you don’t eat them on this plan; if you’re a vegetarian, you can.
Here’s a quick summary of what the Ketotarian diet entails:
• Limit carbs
• Eliminate animal products
• Eat lots of low-carb veggies
• Enjoy healthy plant-based fats
• Eat plant-based proteins
• Supplement nutrients if needed
How Does the Ketotarian Diet Differ from a Regular Plant-Based Diet?
According to Dr. Will Cole, the creator of the Ketotarian diet, many people who follow plant-based eating-plans become “carbatarians”; folks who exist on bread, pasta, and other grains. This type of diet can lead to nutrient deficiencies and inflammation. The ketotarian diet, on the other hand, limits these high-carb foods and focuses on fewer processed and more whole foods.
How Does the Ketotarian Diet Differ from the Ketogenic Diet?
The Ketogenic Diet is a high-fat diet that limits carb intake. This ultra-low-carb intake prompts ketosis. On a traditional ketogenic diet, most of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy. The Ketotarian diet takes the traditional ketogenic diet and substitutes a plant-based twist by allowing those who prefer to eat purely plant-based foods to take advantage of the benefits of ketosis.
Is the Ketotarian Diet Healthy?
A Ketotarian diet is quite restrictive, but it is great for your health and reduces the consumption of animal-based foods which reduces animal suffering.
The Ketotarian diet is fairly new, so there aren’t a lot of medical studies to back up the health benefits, but if we consider the benefits of the eating plans that have been combined to create the ketotarian diet, we can assume that it offers many benefits which include healthy weight loss, heart health, brain health, lowered risk of chronic illness, and overall improved wellbeing.
Ketotarian Approved Food List
Here is a comprehensive list of the foods you can enjoy or should avoid if you are following a Ketotarian diet. The foods are divided into their food groups and, where possible, appear in alphabetical order for quick referencing.
Foods you can eat on a Ketotarian Diet
Dark leafy greens
Tomatoes (we know they’re actually a fruit, but it feels weird listing them there)
(All Berries in moderation)
Nut Milk (unsweetened) Vegan yogurt
(Depending on whether you are Vegetarian or Vegan)
Foods you should avoid on a Ketotarian Diet
This one is such a big no-no it has its own heading. Sugar is not good in any way – it raises insulin and blood sugar levels, causes inflammation, and it will kick you out of ketosis. If you need additional sweetness in your food use a Keto recommended sweetener.
Although meat is a ‘staple’ food for those on a ketogenic diet, for Ketotarians who choose to be kind while striving to be healthy, meat doesn’t feature.
Ditto, plus all the allergies caused by dairy products make this another food group to be avoided.
High- Fructose Fruit
Or any fruit that is not on our approved foods list
This excerpt from Healthline.com sums it up for us: “The ketotarian diet is a highly anti-inflammatory diet that may support weight loss, blood sugar control, heart health, and brain and nervous system function. It is a low carb, high fat ketogenic diet that is mostly vegetarian, with the exception of eggs and fish (unless you are Vegan). Overall, the ketotarian diet is an excellent way to experience the benefits of both keto and a primarily plant-based diet.”