Best Protein Sources for Vegan Keto
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- Опубликовано: 2 авг 2024
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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
jissn.biomedcentral.com/artic...
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.
Instead of bashing on other diets than his own, Thomas excepts that there are other ways of eating and tries to help everyone!
Thanks! I’m happy knowing the information helps all walks of life.
@@ThomasDeLauerOfficial I love your videos. But, me and my wife was wanting to try this diet mainly due to her being vegan when we met. But, after reading this
www.purefoodcompany.com/sunwarrior-protein-review/
And doing a little research we have concerns about using sun warriors protein mix. Is there a way to use organic supplement pills instead?
@@ThomasDeLauerOfficial But doesnt omega 3 have a hard time converting either if your vegan or not? I mean there are foods for vegans that are good omegas 3.
@@GuidetteExpert plant sources of “omega-3” are ALA, aka the PRECURSOR of O3. The conversion rate is 5% AT BEST
accepts*
I want to thank you for being a fair and non-judgemental person. It's a beautiful thing. As a vegan of over 35 years I've weathered judgement, condescension, and snarky comments for decades. I really appreciate you for being open-minded and welcoming, rather than close-minded and self-righteous. Keep going! (Please. :)
How I hate these scare from life vegan lsers. They don't live long cause they scare from everything and spend they life in kitchen and to sort out stuffs in shops. Plus eat all vegetables from animals! Bunch of lsers nothing more)
Algol oil
Fava bean
Sacha inchi
Nutritional yeast
Pea protein
Hemp
Soy beans ideally tempeh
Thank you SO much
Would love it if you could do a 'complete' vegan keto meal for those following IF/OMAD. A lot of the vegan keto videos are very much snack-based but I only eat one large meal a day so want to ensure it's sufficient in nutrition so that it can fuel my body for building muscle but also doesn't bore me to death.
Same here
agree
Yes, please!!
I'm also vegan doing omad, struggling with low carb!
Would be interested as well
After being Vegan for 9 years I realized it’s not meat vs no meat it’s Whole Foods vs Processed Foods
omgsh this video could not have come at a better time in my life!!! I've been researching the last few days for plant based keto meal plans! Thank you! :)
Perfect timing... You’re welcome! Thank you for watching!
I've been a vegan for 3 years and a keto-vegan for over a year and it has helped my overall health tremendously. I really appreciate you breaking down the science on the backend!
How is that going for you? I am having the hardest time getting the macros correct.
It’s going great. My macros are 70%, 20%, 10% - which pretty much means I keep my carb intake under 35 grams. That may sound like a high number, but beans are a huge part of my diet for protein. I do eat some of the vegan processed meats like Beyond Meat and Field Roast for protein but try to limit that as much as possible. It’s all a numbers game - make it work for you.
Is that net carbs under 35g?
R Cherry yes, net carbs under 35. I use Carb Manager to help me track my macros. It really helps.
Do you have a meal plan you can share
I’ve been doing vegan keto for over a year. It worked very well. Vegan omega 3 supplement and b 12 in addition to other sources like nutritional yeast. Coconut oil cream and milk are essential. Avocado. Leafy green veg. Nuts. And the occasion non vegan feta when avocados are poor quality. Top quality hard tofu and konyaku as also key parts. I’m based in Tokyo so food choices are different. Organic sesame oil in cans. Weight down blood data very good.
Is lentil tofu keto friendly??? ;-;
No @@Panndiita
Thank you thank thank you Thomas! I am vegan and I have tried Keto but always stopped because I could not find any good info - until now, so thank you! I am starting up!
You’re welcome you’re welcome you’re welcome! Thank you for watching!
Can you please post a vegan keto meal plan example?
I second this.
Yes, that would be so great!
I found a bunch on here and on Pinterest.
yes please
Thank you, Thomas. I am wanting to transition from a high carbohydrate Vegan diet to Vegan Keto to help with chronic autoimmune issues. Factory farming practices have just kept me from wanting to introduce animal products, but this information is absolutely great. Thank you!
Thank you SO much for this. This is SO crucial for Vegans with diabetes! Thank u thank u thank u!! muah xoxoxo
Thank you so much for the clarity. I'ce been doing keto for 7 months now as a lacto-vegetarian and this cleares up the connection between omega 3's and protien for me. Thanks Thomas!
I'm not keto vegan, but am following a keto vegetarian fasting protocol, so I'm excited to see what wisdom and goodness I can pull from this video to incorporate into my lifestyle. Thanks as always, Thomas!
Awesome, excited for you. You’re welcome!
I'm not Vegan yet the information here helps me understand protein in a more rounded way. This video I think everyone can learn from no matter your eating protocol.
@@ThomasDeLauerOfficial Hello, thank you very much for info about vegan KETO. Could you be so kind to address saitan as protein KETO source? It looks like pretty nice idea to use gluten as protein source, but i don't know if it's healthy (of course for people without celiac desiese).
Awesome advice, I have a questions regarding the vegan keto what do you think of Green Vibrance a plant base superfood ? and how I can incorporate it in my diet ?
Thanks
❤
I was vegetarian for 40 years. This was useful even though I eat fish and eggs now. For maintenance and muscle building I want to increase my protein. This helped me figure it out. I ordered both pea and hemp protein.
Could you make a Thrive box for vegans doing keto, please?
Thank you for covering this topic, not being judgemental, and giving reasonable solutions. I'm not vegan but still would like to know alternatives if I want to take a break from meat. Sometimes I rely too much on meat protein and it has been showing up in my blood work.
Thanks for dispelling the myth that a complete protein must be consumed at the same time and in the same meal. The body is amazing and storing and using nutrients as needed. We need to give Mother Nature more credit.
I've been a fan of this channel for years and only today, searching for low-fat protein alternatives for my vegetarian keto diet, do I come across this 4-year-old video with its goldmine of information. Thank you, thank you, Thomas DeLauer!! Maybe now I can get a handle on my LDL count.
Thank you for this video!! I have been doing vegan keto since January. Lost 62 lbs. Not a lot of info on vegan keto so I appreciate the tips and help!! I have just recently stated supplementing with vegan omegas. Love the SUNWARRIOR products too! I have been using the Vegan Collagen Mix. Definitely want to try this one as well!
Yayy! Thank you so much for mentioning Sacha Inchi. I've been meaning to ask about its protein content for a while. What are your thoughts on its Omega 6-3 profile? Do you think the conversion rate of omega 3 may be better than Chia and Flax?
Great video. Just found out I’ve got an allergy to egg whites, dairy and chicken. I was feeling a-little lost doing keto and this helped immensely!
This was AWESOME!!!!Another great video Thomas, thank you thank you for addressing this topic!!!👍😁💕
Hey Thomas! Thank you for making more vegan content! I'm sure plenty of people like myself would appreciate a basic meal plan using protein powder as the protein source and all the micronutrients 🤞🤞🤞
Also, I read that hemp seeds have a naturally balanced omega 3:6 ratio?
Yaaaaayyy! Thanks for the video, I really appreciate it 💞💞💞
The only thing that popped out that this WarriorMade mix has 2 different types of gums in it. What's your take on it? Should we be concerned about guar gum and Co.?
So impressed with all the information you provide about protein especially around 4:00 mins, that is so helpful. Thank you!
Super informative and just what I needed to hear! Thanks so much for the encouragement that keto is possible if you follow a vegan diet. I appreciate that you made this video because as a vegan wanting to embrace keto, there is just so little information available.
OMG second amazing video of yours that I've seen today!!! I am a wannabe vegan because of my love for animals, so I thoroughly appreciate the information here. I can at least cut back on the animal protein I eat. Thanks so much
Jane Srygley I’m vegan keto and love it. Do it for the animals 💜💚❤️
Great video! I was looking for vegan keto options. Thank you!
Thank you! Yes I noticed this information had lots of demand, you’re welcome.
This is the exact information I was looking for. Thank you!
Super spooky, I was just thinking before I turned on RUclips I wish Thomas would show us how to do Keto and be plant based or at least veggie, I have had enough of meat but still want to do Keto! Yey!
Thanks Thomas for this video and your explanation. I'll have to watch and listen to this again to absorb it all!! I consider myself Mediterranean/keto/Paleo mixture, so this really helps me in trying to get healthier. Thanks for your teachings. And great, fantabulous explanation. BTW, I notice you never "read" from a script. Do you know all of these things by memory and knowledge?! That's even more impressive on your account. Do you take gingko biloba, acetyl-l-carnitine, PSerine, gota kola, DHA fish oil to help memory retention, or does it really come al natural to you?! Jyst curious. May God continue to bless you for helping us to get healthy, and for sharing the reasons and the why behind every thing you say. You document and stand behind what you tell us. Very impressive and appreciated. Thanks for talking jyst a bit slower too. It does help us to understand and comprehend alot better. Jean.
Great video thanks! Omega 3 is also in greens like kale which tastes great in a keto smoothie!
Thomas, we have followed you since May, we have one guy that works with us thats trying to gain weight and muscle. He see's how you transformed your body. He wanted me to ask, is Kanga Milk (Staunch) good ?
Thank You for all your videos on Keto, we all are doing AMAZINGLY, in our Lifestyle change!!!
Absolutely love this video! With all the concern about the sustainability of meat it’s nice to know if you vegan or just trying to reduce your meat consumption you can still live a keto lifestyle
That silver backsplash is gorgeous.
Also look into the Keto tarian book by Cole (I found it on amazon.) So much info, including all that Tom just addressed. Many foods to keep us in keto that skip meats and dairy altogether. Some recipes have fish, but not necessary for a vegan keto diet.
hi tom - i LOVE LOVE LOVE your videos! they have been the thing that finally allowed me to change my radically unhealthy diet. something i haven't come across yet that would be awesome from you is a vegetarian intermittent fasting video. there's lots of vegan stuff but since i allow dairy that might open up a few more options, which is already extra limited because i'm a lifelong picky eater. please consider & thanks for all the information you share!
I’m glad you enjoy the videos. You’re welcome!
I needed this video. Thank you
You’re welcome!
Dear Thomas, I am a big fan of 24 h intermit fasting. How often it is the most beneficial to do that? I do it once a week. Thank You for the answer and for all Your amzing and usefull content.
I would love to know your opinion on Seitan - wheat gluten protein. It has a low carb to protein ratio (looking at the box from the brand I have it's 4 grams carb to 30 grams protein) so from that ratio it seems good, but I would love to know what positive/negative effects it has.
Have you heard what Dr Gabrielle Lyon says about our protein need? Would love to hear your thoughts on what she say about eating at least 30g protein per meal.
I am not vegan but, I am Eastern Orthodox which means that when fasting (strict fast) is basically vegan food without olive oil or wine too.
Im EO too and have come back to this video just in time for the Nativity Fast
Me too! What do you do for Lent that is oil-free and not full of carbs?
You are doing a vegan keto vid with the breakdown of the meat cuts of a cow in the shot.......lmao
Lel
It's to give a reference of the thing you're replacing
Thomas, thanks for Vegan Keto content! I've been waiting for this.
Quick question - Isn't occasionally restoring estrogen & progestron necessary and even good for women, considering their menstrual cycles...?
These hormones are important for women, no?
Hi 👋🏻 I’m obviously not Thomas, but I have heard that in order for the estrogen-like component in soy to negatively affect our bodies, we would have to eat an insanely large amount of it. I’ve also heard that the fear around the hormones that are in soy was created by the dairy industry to distract from the fear of hormones that are found in all dairy products. Of course, do your own research and buy organic soy no matter what! Good luck 🍀 ♥️
Really amazing! I tried Keto in the past, but now have become plant based. A plant based keto, as you describe seems to be the best of both worlds. Do you have more info example meal plans for a plant based metro diet.
Yaay,,,THANK YOU!!!! Just what I needed!
You’re welcome, thank you for watching! Happy to know this information is helpful.
Hi Thomas, Thank you for making these knowledge videos! does sprouting reduced the amount of carbs in legumes and beans ? Can you please make a video on that topic ?
My concern for someone like me who falls in the category often labeled as “hard gainer” would be to get enough calories on a daily basis
P.S may daily diet is plant based
Mahalos I've started a 90/10 vegan keto eggs being the 10% I'll be switching to sun warrior keto! I'm a endurance 200 miler with polycystic kidneys and recent study shows BHB reducing Polycystic kidneys/ ovaries in mice! Main reason is reducing glucose intake !
Thanks Thomas, i needed a video like this. I am a vegeterian however omega3 is still an issue for plant base diet, even though i try to consume flax seeds i don’t think it is enough. Also complete proteins are another issue. Please talk about clean meat substitues like Quorn or other brands out there.
can you make some meal plans for vegan, low carb/keto? I've been tryna do it lately so it would rly help!! there is not much vegan keto stuff out there
I would live to see more vegan keto videos...super helpful! I'm not a vegan but feel better eating more plant based fats rather than animal.
Hey Thomas, I know you're in Cali man, are you safe from the fire? Hope you and the family are safe!!
He died in the fire.
Thanks Tom I'll be sure to share these specifics with Mama.
Awesome advice, I have a question
regarding the vegan keto what do you think of Green Vibrance a plant base superfood?
and how I can incorporate it in my diet? Thanks
This is very informative and positive!!! I’ve often wondered if people could do plant based keto... 😀
Hey Thomas, love your videos! So, I know you talked about the cons of soy and how tempeh goes around some of it. But, how about tofu?
I've recentlly learned a quick fun recipe of home made tofu and been longing to incorporate on my vegan keto diet.
Could you care to elaborate on that?
Thanks and love
Hi 👋🏻 I’m obviously not Thomas, but I have heard that the fear around the estrogen-like components in soy is exaggerated, b/c you would have to eat an insanely large amount for it to affect you negatively. I’ve also heard that the dairy industry started this fear so that people wouldn’t be focused on the hormones that naturally occur in all dairy products. Of course, do your own research, but organic tofu is always best! ❤️ good luck 🍀
Fast-breaking smoothie (hemp/pea protein powder, spinach, coconut milk, raw cacao powder). Bananas and dates are probably a no go but what about berries? Can you do blueberries? It's high in antioxidants.
From Thomas' regular keto vids the only safe fruits on keto are blackberry, raspberry and strawberry
This video was so helpful thank you so much Thomas appreciate it road map was amazing 😻
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.
I really appreciate you not dumping all over the vegan diet. Social media seem to be a funnel of vegan hatred these days. I'm probably not going to do keto but the information in this video was still very useful for regular veganism. Thanks Thomas!
Thank you so much for all these great informations 👍❤️🙏🌹
Thank you, Thomas.
I lost 12 kgs by doing keto and fasting but want to lose those last 2 kgs but don't succeed in it anymore. Also constipation remains, thats why I consider doing a raw vegan for 2/3 again.
Love the sunwarrior collagen chocolate mixed with hemp pouder
Hey Thomas, can you share a list of vegan foods that can be consumed on vegan keto diet?
That would be awesome! I have a little playlist on my vegan keto meals you may find helpful for now :) ruclips.net/p/PLp-raoJMr1IOeXseOlz_by6wYw52T-dpd
HMFYOGA thank uuu
Thomas...what pea protein powders from Sunwarrior for keto vegan?? Clean Keto or Warrior blend?? both?
THANK YOU!! love your content :)
I would love you to do more vegan keto videos. I have been on keto since March and would love more information on vegan keto. I was vegan before starting the keto diet. But I do not know how to combine them successfully!
Would love your help please!!!!
Great job Thomas. Always providing interesting & Fun facts. Top Man 💪🏾💙🤙🏾🌟🌟🌟🔥🔥🔥
@ThomasDeLauer I am not particularly into meat, don't dread the thought of not eating it and have been trying to focus on plant-based options for ethical reasons, but what do you think about Beyond Meat? From what I can tell it's main source of protein is pea protein and the net protein of one burger pattie is 2 grams, I believe. I am also trying to minimize soy as much as possible. Is the Beyond Meat line a good option to switch things up? Also, you don't seem to mention chia or flax seeds, and I am under the impression that they are excellent sources of protein and omega 3s with pretty negligible carb count. Chia seed pudding with nut milk is one of my favorite ways to fill up and satisfy my sweet tooth.
Hi, how much tofu do you recommend daily? Thank you.
Please i want to know if the keto product in your videos can they be shipped to Morocco ?
I go with non GMO soy, that way there's less bad stuff in it compared to the cheaper lower quality one.
I would greatly appreciate if you would do an evaluation of Entomophagy.
What do you recommend for protein intake for vegan keto?
So let's say you were intermittent fasting while doing keto....will that sunwarrior protien throw me out of my fast. I use the regular sun warrior in the past & would using keto sun warrior be more beneficial
Yes eggs are not veg.
but I would starve to death without them and
Way better than soy.
Love hemp best protein
Eggs r one of the few foods wiv decent amounts of co-enzyme q10
@@kimwarburton8490 my friend has free range
And he delivers every week
@@garybrown9719 nice 1
Gary Brown your friend sounds like a chicken
thank you for doing this one :)
what about the carbs in fava beans?...looks like they are high in fiber and carbs....20 nets carbs per cup?? And thanks for all the great videos and info...doin the research I am too lazy to do.... Take care n stay safe!
Highly recommend if u use a board and list out the food like some of your other videos. Bc too much info I get lost.
I know this may be a crazy question but I have a collagen protien powder. With 14g of protein per serving is this protien good enough
Longtime vegan, new to keto. Thanks!
Thanks Thomas 🙏🏼🤗
I didn't think it was possible. I'm not vegan but I'm intrigued by such things.
How much Omega 3 do we need for proper protein synthesis?
Thank you for this informative video. However I believe it has been shown in studies that’s soy does not boost estrogen levels in the body. Do you know what does? Dairy.
I'm trying to do a vegetarian keto diet and tbh I find dropping carbs easy enough the thing I struggle with is protein intake.
I've heard too much protein can throw you out of ketosis I eat a lot of soy specifically quorn products which have high protein content and I just can't seem to keep the protein down without starving myself.
Any advice about this would be great!
How am I meant to keep my protein to 25% of my daily calories?
Friggin' AWESOME video. Thank you! Sooooooooooooooo informative!
This is so perfect ! Thank You 🙏
How does apple cider vinegar (with or without honey) fit into an intermittent fasting routine?
What about beans like lentils or chickpeas, are you allowed to eat them?
Me : Vegan keto cool
Thomas: stare at this cow cuts plaque for the whole video
What's the protein of the placebo in the study you cited?
Yes, I would love to reduce my Lentil and chick pea consumption consumption. I do No Cow bars which are Keto and I I do use sun warrior products. I simply need to lower my legume consumption. I feel it is too much.
Would you be able to make any comments on the new documentary 'Game Changers'? I would be interested what you think in terms of glycogen fuel vs fat fuel and also animal protein vs plant protein for athletic performance. Thanks.
Considering vegan keto after three years Dr. Berg keto. Thanks for the words. Food for thought! No calories!
Hi there, just asking, is hemp seed oil ok for keto?
Does Soy protein isolate and Textured soy protein (TSP) also contains phytates or industrial process remove antinutrient?