Best Protein Sources for Vegan Keto

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Vegan Keto | Plant Based Keto Dieting | How to Get Protein | How to Get Fats:
https://www.youtube.com/watch?v=I7vj0DCuEcA&t=4s

Vegan Lifestyle | Top 3 Vegan Deficiencies | Vegan Tips: https://www.youtube.com/watch?v=1Imci3bumD0&t=26s

Day 1 of Plant Based Keto Challenge – How to Start: https://www.youtube.com/watch?v=zS2MwYo59KA

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https://www.youtube.com/watch?v=eVzLr4tCJxo&t=31s

Best Protein Sources for Vegan Keto – Thomas DeLauer

So you’re hot on doing the keto thing, but you’re plant-based and you don’t know how you’re going to get your protein without kicking you out of ketosis. It’s a very viable concern and it’s quite frankly, probably the reason why most vegans don’t try a ketogenic protocol. They feel like a ketogenic protocol is all protein and the only way that you can get your protein is either by eating a bunch of soy or by combining a bunch of starches.

Well, the good news is there are some ways around that, and quite honestly, they’re tasty ways and they’re ways that might end up enriching your life. I’ll break down how to get protein on a plant-based keto diet and how to do it properly, and also share the truth with you, so that you don’t fall victim to having to eat a bunch of things you don’t need to be eating.

First off, we have the soy equation. I’m not the biggest fan of soy, but I do think in small amounts it’s okay. You’re going to get all of your nine essential amino acids from soy. That’s the benefit. However, you probably are aware of the negatives. Obviously the estrogen mimicking components; soy mimics estrogen, so it triggers sort of a vicious cycle of estrogen kind of piling up and then your body not being able to process it and you get all this toxicity and what’s called 16 hydroxy estrogen. It’s all these different things that are not good. But the other side of the equation is you’ve got what are called anti-nutrients in it. Anti-nutrients are phytates and things that prevent minerals from actually absorbing.

Secondly, you can have hemp. Hemp is going to have all nine of your essentials. I recommend leaning on hemp whenever can, whether you have hempeh, which is like a fermented hemp that’s made into a patty or whatever, or you just have straight up hemp hearts. High fat, so super good when it comes down to keto. You just don’t want to be skewing too high down the omega-6 road. That’s the other issue that vegans face, is omega-3 to omega-6 balance. I’m going to talk about that in a second.

Nutritional yeast. This is a great way to get an abundance of amino acids. Let’s say you’re having some hemp hearts and you’re having a flax egg that you’ve made like a nice flax cake with and then you’re just looking for something else just to sprinkle on to get some extra amino acids, make a cheese out of nutritional yeast or something like that with a little bit of water. There you go. You’ve got your essential amino acids coming in.

Another thing that I recommend is sacha inchi. This is like a seed and a lot of times it’s made into a powder or you can straight up eat the seed that’s been roasted or anything like that. A nice complete amino acid profile with the essentials and very low carb.

But one of the things that I really have to address here, and this is something that non-plant-based dieters don’t always understand, but a lot of plant-based dieters do, is that pea protein is probably one of the most powerful proteins that you can consume.

There’s a study that was published in the Journal of the International Society of Sports Nutrition that took a look at test subjects and had them consume either pea protein, whey protein or a placebo.

161 males, aged 18 to 35 years underwent 12 weeks of resistance training on upper limb muscles:

Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group

All had to take 25 g of the proteins or placebo twice a day during the 12-week training period

Increases in thickness were significantly greater in the Pea group as compared to Placebo whereas there was no difference between Whey and Pea

Performing a sensitivity study on the weakest participants (with regards to strength at inclusion), thickness increases were significantly different between groups (+20.2%, +15.6% and +8.6% for Pea, Whey and Placebo, respectively)

Increase in the maximum concentric torque between D0 and D84 was +8.8 N.m for the Placebo group, +10.9 N.m for Whey group and +10.7 N.m for Pea group

https://jissn.biomedcentral.com/articles/10.1186/s12970-014-0064-5

As always, make sure you’re keeping it locked in here on my channel. And don’t forget to check out Sun Warrior down below in the description, and I will see you in the next video.

Vegan Keto | Plant Based Keto Dieting | How to Get Protein | How to Get Fats- Thomas DeLauer

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Vegan Keto | Plant Based Keto Dieting | How to Get Protein | How to Get Fats- Thomas DeLauer…

The conversion of ALA to EPA and DHA tends to be inefficient - it’s commonly estimated that 5% to 10% of ALA is converted to EPA, but less than 2% to 5% of it is converted to DHA. Although conversion is slow and incomplete, it appears to be sufficient to meet the needs of most healthy people if ALA intake is sufficient. For vegans (or vegetarians) who consume few, if any, direct sources of EPA and DHA, a ratio of omega-6 to omega-3 fatty acids ranging from 2:1 to 4:1 has been suggested as being optimal to ensure maximum conversion of ALA to EPA and DHA. However, recent research suggests that optimal conversion is achieved with a ratio of 1:1, although this is significantly more difficult to achieve

bHB & Leucine Oxidation:
A study published in The Journal of Clinical Investigation found that bHB caused leucine oxidation to decrease by 18-41% (mean was 30%), and incorporation of leucine into skeletal muscle protein increased 5-17% (mean was 10%). Meaning that decreases leucine oxidation and promotes protein synthesis in human.

https://www.ncbi.nlm.nih.gov/pubmed/3392207

An additional study, published in the journal Lancet, administered bHB to obese subjects (more than 150% ideal body-weight) who were either receiving a 600 kcal diet containing 34 g protein on one day with a total fast (water and vitamins only) on the next day, for 21 days, or were undergoing therapeutic starvation for 14 days. Both intravenous and oral hydroxybutyrate significantly reduced net body protein loss as measured by total urinary nitrogen and it did not significantly affect the rate of weight-loss but seemed to increase the fat/lean ratio of the tissue loss.

https://www.ncbi.nlm.nih.gov/pubmed/6129367

Pea Protein (Sunwarrior):
Unlike many other protein powders, pea protein is not derived from 1 of the 8 most common allergenic foods (milk, eggs, peanuts, tree nuts, soy, fish, shellfish, and wheat), allowing another option for those following restricted diets. Pea protein is derived from ground yellow split peas and often from a mechanical rather than the chemical separation of soy and whey proteins - this allows the pea protein to also retain soluble fiber. Many people also appreciate that producing pea protein uses fewer resources (water and fertilizers namely) and seems to be less environmentally impactful than other proteins

Polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolemic and anticarcinogenic activity, and galactose oligosaccharides (byproduct of pea protein production) which may exert beneficial prebiotic effects in the large intestine*

Study - Journal of the International Society of Sports Nutrition:
The study aimed at comparing the impact of an oral supplementation with Pea protein vs. Whey protein and Placebo on biceps muscle thickness and strength after a 12-week resistance training program. 161 males, aged 18 to 35 years, underwent 12 weeks of resistance training on upper limb muscles - they were included in the Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group. All had to take 25 g of the proteins or placebo twice a day during the 12-week training period. Results showed a significant time effect for biceps brachii muscle thickness - thickness increased from 24.9 ± 3.8 mm to 26.9 ± 4.1 mm and 27.3 ± 4.4 mm at day 0, day 42 and day 84, respectively. Performing a sensitivity study on the weakest participants (with regards to strength at inclusion), thickness increases were significantly different between groups (+20.2, +15.6 and +8.6 for Pea, Whey and Placebo, respectively). It was concluded that since there was no difference obtained between the two protein groups, pea protein could be used as an alternative to Whey-based dietary products.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307635/

References:
1) http://ihpmagazine.com/wp-content/uploads/2014/11/072-080-CE-gillingham1.pdf
2) H, G. (n.d.). Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/9637947
3) Essential Fatty Acids. (2018, September 10). Retrieved from https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
4) Vegetarian’s Challenge — Optimizing Essential Fatty Acid Status. (n.d.). Retrieved from https://www.todaysdietitian.com/newarchives/020810p22.shtml
5) Administrator. (n.d.). Conversion Efficiency of ALA to DHA in Humans | Overview. Retrieved from http://www.dhaomega3.org/Overview/Conversion-Efficiency-of-ALA-to-DHA-in-Humans
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Comments

Optimize with Science says:

Instead of bashing on other diets than his own, Thomas excepts that there are other ways of eating and tries to help everyone!

Reply
Daniela Barra says:

I use Probase Pea Protein and their Pumpkin Seed Proteins – The best! Unflavored and unsweetened. Probase Nutrition vegan proteins beat most in the market based on flavor, ingredients and how clean their proteins are. I bought mine at http://www.probasenutrition.net

Reply
Dee Gorgeous says:

Me : Vegan keto cool
Thomas: stare at this cow cuts plaque for the whole video

Reply
Connie Sison says:

I'm flexitarian (eat small amount of regular meat). I eat more veggies especially on green ones . But not bunch of carbs . It's quite close to Keto actually but when I used to do straight Keto I can't control my acid.

Reply
Patrick Scheeren says:

Love the sunwarrior collagen chocolate mixed with hemp pouder

Reply
Athan93 says:

Talk about cane sardines. B12, leucine, plenty of Omega 3 and because they are caned you eat the whole thing. Maybe no need of bone broth while you're eating all the bones. (Is a good money/partnership with the bone broth guy but…) If we stay stuck on money over the cheapest more accessible and efficient way I don't know if is worth it. Better a whole health active smart population that make great stuff that slow process. And maybe caned sardines are not as great or better the bone broth but I think they really are.
Thanks again for your help

Reply
Shun Williams says:

This video was so helpful thank you so much Thomas appreciate it road map was amazing 😻

Reply
Milena Seymour says:

Thank u as a Vegan I really appreciate this !

Reply
Zlata GERGELOVA says:

Algol oil
Fava bean
Sacha inchi
Nutritional yeast
Pea protein
Hemp
Soy beans ideally tempeh

Reply
emilee _ says:

wow super 🙂 I eat eggs and fish, but i dont want so often, and cheese make things not good for me on keto….. that is great way ! Thanx 😀

Reply
Louise Baker Life and Wellness Coach says:

So, can you just eat algae for the omega 3s/protein synthesis?

Reply
What Willis Was Talking About says:

“You can eat a little tempeh, you can eat a little hempeh…”
That part was ill

Reply

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