Episode 270: Adina Mullen | Plant-Based Keto & Sugar-Free Eating: Is It Possible?

Can you eat plant-based and still avoid sugar, carbs, and ultra-processed foods? In this episode of Food Junkies, Dr. Vera Tarman is joined by Adina Mullen, plant-based chef, author of Vegan Flavors of the World, and founder of Adina's Delicacies, to explore whether vegetarian or vegan eating can truly support food addiction recovery, low-sugar living, and even plant-based keto—without deprivation or rebound eating.

Adina brings a deeply grounded, real-world approach to plant-based cooking rooted in whole foods, cultural traditions, flavor, and satisfaction. This conversation goes beyond diet rules to focus on nourishment, satiety, and sustainability, especially for people healing their relationship with food.

🌱 What You'll Learn in This Episode

✔️ Is plant-based keto actually possible? ✔️ Why many people fail on plant-based diets (and how to avoid rebound eating) ✔️ The difference between vegetarian, vegan, and whole-food plant-based ✔️ How to feel satisfied without sugar or ultra-processed foods ✔️ Best plant-based protein sources, including options for people on GLP-1s ✔️ Why preparation and texture matter more than restriction ✔️ How culture, memory, and comfort foods support long-term recovery ✔️ Common mistakes that leave people hungry, depleted, or triggered

🧠 Key Topics Covered

🥑 Plant-Based Keto & Low-Sugar Eating

Adina explains how low-carb, low-sugar plant-based eating can work using whole foods like vegetables, avocados, olive oil, coconut oil, tofu, and seeds—while also naming why keto isn't sustainable for everyone.

🥦 Why "Vegan" Doesn't Always Mean Healthy

Removing animal products and replacing them with ultra-processed vegan foods often leads to hunger, instability, and relapse. Whole foods, structure, and adequate fat and protein matter—especially in food addiction recovery.

🍲 Flavor, Texture & Satisfaction

Roasting vs boiling, crispy textures, homemade dressings, sauces, and slow cooking are key to making vegetables feel grounding and satisfying—not like deprivation food.

🌍 Culture, Memory & Healing

Food isn't just fuel. Adina shares how honoring cultural and traditional meals—without animal products—helps people feel emotionally nourished and connected.

💪 Protein for Plant-Based & GLP-1 Users

Includes discussion of:

• TVP (textured vegetable protein)
• Tofu & tempeh
• Nuts and seeds (chia, flax, hemp, pumpkin)
• Smart prep for digestion and satiety

📘 About the Guest: Adina Mullen

Adina Mullen is a plant-based private chef and founder of Adina's Delicacies, specializing in gourmet vegan cuisine inspired by global flavors, heritage, and memory. She is the author of Vegan Flavors of the World, featuring plant-based adaptations of traditional dishes from 12 countries, with a second volume coming soon.

✨ Key Takeaways

• Healing doesn't come from fighting food—it comes from letting food support you
• Steadiness matters more than perfection
• Satisfaction, fat, protein, and flavor are not optional in recovery
• You don't need more rules—you need nourishment, warmth, and trust

🔔 Subscribe for More Conversations Like This

If you're navigating food addiction recovery, low-sugar living, plant-based nutrition, or metabolic health, subscribe to Food Junkies for evidence-based, compassionate conversations that go deeper than diet culture.

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The content of our show is educational only. It does not supplement or supersede your healthcare provider's professional relationship and direction. Always seek the advice of your physician or other qualified mental health providers with any questions you may have regarding a medical condition, substance use disorder, or mental health concern.