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what-the-floofin · 2 years
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Today we succeeded something very important and Brom needs a goddamn nap
 Aboleths are the worst creatures in existence
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gotgifsandmusings · 7 years
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1 5 Gender issues are different in "actively" gendered languages, though. (=where everything must be gendered grammatically) E.g. in German it's a concern of the local feminist movement to get people to use "gender-fair language" (not sure abt translation). Say "Professor". Professor is inherently male but also inherently the standard. There is also the word 'Professorin' for female profs which is linguistically obvious to use for any female prof. But the male version is the standard; the
female version is a kind of aberration. So in the past even if there were a few prof'innen in any given uni, you would say ‘Professoren’, using the male. Nowadays, people use 'Professor*innen’ (we call it gender-star) or 'Professor_innen’ (gender-underscore) or 'ProfessorInnen’ (inside-I, but that’s getting out of fashion bc it’s not trans-sensitive – star and underscore are there to underline that apart from male and female, profs of all genders are spoken to, as they are a kind of blank space for all). That is to a. Make language  more inclusive of women, b. Make it clear that yes, there ARE female professors, and therefore shift the popular image one gets when one thinks of a professor ( =white balding man in a tweed jacket with elbow patches) towards including female profs too, and c. Act as a kind of visual/verbal stumbling block. It’s still not standard to say Professor*innen and every use of it reminds people that hey, yeah, there ARE female profs out there.
Now the conservative/right absolutely HATE these attempts. They loathe gender-fair language and all attempts to make it the standard. 'Dont mar our beautiful language’ and shit like that. They get extremely pissed. And they take it more serious than most feminists! It’s a minor issue for us, but they will go out of their way to attack it and try to ridicule it. And idk about you, but I get a lot of satisfaction out of knowing a ruined a  conservative’s mood.
Another part of gender-fair language is finding gender-neutral words (e.g. students, which is gender-neutral in English, has been standard male in German for long: Studenten. Now I  could say Student*innen but the new word is actually Studierende, i.e. 'people who are studying’.) and I like that better, but sometimes it just doesn’t work grammatically; and I would take my Techniker*innen (male and female technician and all other genders) over Techniker any day.
Yeah, I mean in my view, gender-neutral words are a sort of “why not” kind of case, but the way people just get raging mad about it is really telling. It reminds me of saying “happy holidays” an how you get some frothing asshole screaming about the sanctity of Christmas. What is the argument against inclusivity, exactly?
Also thank you for sharing this, because I have a specific interest in German these days. Well, Yiddish too (I’m considering learning it, but German is more pragmatic of course, and how my mom was able to understand her grandmother, who only spoke Yiddish), and when I want Twitch streams to block out noise at work, German ones are my go-to. I’ll try to look out for this sort of thing.
I think my favorite thing about any words that try to make people feel like less like shit is that the counter argument is something like, “that’s not a WORD. It’s made up!” Same goes for people who refuse to use them/they as singular pronouns, because it’s not how it used to be! But like…if, as a society, there is a meaning that becomes widely understood, that’s sort of how words get formed. It’s just reallllly not a good look.
Anyway, @theculturalvacuum and @theonewithpurplehair are the cunning linguists around here, so they have a lot stronger reaction to gendering and how those conventions change than I do. I just want to purge my ears of ever having heard Batfinger say “Wardeness”.
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homepictures · 5 years
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Learn All About House Design In And Out From This Politician | house design in and out
Some of them are insane. Abounding are never sober. Continued ago, they fabricated Corktown their home. And a lot of bodies actuality ambition they would aloof go away.
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Here they were, the neighborhood’s abandoned people, aggregate already afresh at Manna Association Meals, a soup kitchen in the basement of St. Peter’s Episcopal Abbey in Corktown, bistro chargeless soup and sandwiches. Some lingered continued afterwards their meal was eaten, continuing in clusters, authoritative baby allocution with anniversary added afore branch out to aberrate the streets alone.
7 abbreviate belief about Corktown
“They don’t accept a lot of bodies they can allocution to during the day, so this is a amusing abode for them, breadth they can affix with added bodies and feel comfortable,” said Marianne Arbogast, 62. For about four decades she’s run this soup kitchen, which is accessible bristles mornings anniversary week. “They’re abandoned or pushed abroad wherever they go. There are aloof so few places breadth they feel like they’re welcome, and I anticipate that’s commodity that we can do. It’s a absolutely important affair for anybody to feel like they accord somewhere.”
Next to her, sitting serenely on a stool adjoin the wall, was Ancestor Tom Lumpkin  watching over them all. This is his flock. And in added means than aloof his title, he is their father.
“He’s the best man. I adulation him to death,” said Darryl Dudley, 57, who’s homeless. “He walks like Jesus walks. He helps the association added than anyone else.”
Father Tom’s the one who feeds them and gives them money aback they allegation it, the one who defends them aback bodies accuse how acid their attendance is, the one who listens to them aback cipher abroad will. The one who treats them like people. And because of that, the abandoned are angrily loyal to him.
“One time a guy agape Ancestor Tom down, and Ancestor Tom had to get up off the attic and bandy himself on top of this guy to accumulate bodies from stomping the lights out of this guy,” said Dave Odom, 63, a once-homeless adept who now comes to the soup kitchen to advice out. “Everybody out actuality knows him, and everybody would booty a ammo for him.”
You’d never assumption by the small, thin, 79-year-old priest’s calm address that aloof moments afore he’d stepped in to breach up a action that began aback a mentally ill woman who has a addiction of speaking audibly to herself began shouting too agilely for one man’s liking, and that man shouted back, and she reacted by acrimonious up a metal folding armchair and aggravating to accident him with it. Ancestor Tom approached her, she calmed bottomward in acknowledgment to a few quiet words from him, and he assertive her to leave peacefully.
“I would say calmly bisected the bodies actuality accept cogent brainy bloom issues,” he said. “Some of them, it’s added accessible than others. And it’s apparently additionally a agency that, alike if they accept family, they apparently can’t angle to accept them in the house.”
A lot of bodies can’t angle to accept them in the neighborhood, either.
Now that Ford Motor Co. is affective in, bringing up to 5,000 advisers and potentially a ripple aftereffect of accessory bread-and-butter development, some bodies actuality anticipate the abandoned and their casework are bigger off about abroad in the city. Who needs bums dabbling alfresco the contemporary restaurants and confined forth Michigan Avenue, alarming off customers? Why should association accept to abide crazy bodies adrift the blocks abreast their houses?
Father Tom saw this abhorrence before, about a decade ago, aback an beforehand beachcomber of new association approved to get the soup kitchen closed. The anti-homeless affect climaxed with a citizen assault a abandoned man with a baseball bat.
But the priest thinks that poor and abandoned people, forth with the organizations that serve them, accept as abundant appropriate to be in this adjacency as the hipsters and the Ford bodies and anyone else. Afterwards all, they were actuality first.
“The bodies that we apperceive as abandoned are not as brief as homelessness may seem,” Ancestor Tom said. “They do not accept a allowance or a architecture to break in, but a lot of the guys that are abandoned that we see are accustomed with this neighborhood. This is breadth they’re homeless, and it would be displacing them to go to addition abode in the city. I anticipate that’s significant. This is their home in a way, alike admitting they’re homeless.”
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* * *
“I’m activity to acquaint you added than you apparently appetite to know,” the priest said to the four young, well-dressed acceptance from a bounded Catholic aerial school. They were at the soup kitchen that morning, allowance augment the abandoned as allotment of their school’s account requirement. At the end of anniversary morning, Ancestor Tom gathers volunteers like them and distills his life’s assignment into a abbreviate speech.
He told them how the soup kitchen began at this atom in 1976 because hobos from about the country would block rides on trains into town, jump off at the Michigan Central Base and go to the churches in the breadth allurement for help. The churches responded by aperture a soup kitchen abreast the alternation station.
He told them that abounding poor bodies are bagged because their actuality is afflicted and they appetite to aloof themselves. “When somebody gets abundant into drugs or booze it’s because for one acumen or addition they don’t like their accustomed life, and they’re accomplishing this as a way of aggravating to escape from it. If you accept that, it’s not hasty that a lot of poor bodies get addicted.”
He told the volunteers one above affair separates them from the bodies they aloof served. “The aberration amid them and you is that best of the guys who appear actuality don’t anticipate they accept any future, admitting you do.
And this, he told them, fuels their hopelessness.
“At this point in life, activity has gotten narrowed bottomward to one choice: I could get clean, I could get sober, and if I did I apparently could get a job that would pay abundant to accept a bargain accommodation in a asperous breadth of the burghal … and faced with that a lot of guys say, ‘What the hell, it isn’t account it. I’m aloof gonna break high. I got annihilation to alive for.’ ‘”
Father Tom wasn’t consistently this accustomed with poor people. He grew up in a nice adjacency in northwest Detroit, chose to become a priest and spent four years in France and Belgium as allotment of his studies. Postwar Europe was still in ruins, and he saw abjection he hadn’t encountered in his stable, accepted world.
“Without alike acumen it, I had lived a actual cloistral life,” he said. “It absolutely sensitized me to bodies not accepting much, to the point that in my aftermost year of studies I was barometer my aliment out, I was so sensitized to bodies not accepting abundant to eat.”
Someone alien him to the accelerating Catholic Worker Movement, founded in 1933 in New York Burghal as absolute irenic communities committed to agriculture and accouterment the poor. It became his airy home and anchored his constant affiliation to those active in poverty.
“He’s affectionate of affable and slender, but he’s absolutely one of the giants in the city,” said Ancestor Norm Thomas, 87, the pastor of Sacred Heart Abbey in Eastern Market, who’s accepted Ancestor Tom for decades. “He’s a very, actual airy person, but bottomward to earth. And whenever there’s commodity to do with poor bodies or those advised on the margins of society, Tom shows up. He’s there. And sometimes aloof his attendance — sometimes he doesn’t accept to say anything, ‘cause his attendance says it all. He’s affectionate of the absolute thing.”
When Ancestor Tom alternate to Michigan, he was assigned to one burghal abbey afterwards another, disposed to flush parishioners. “I was actual happy, but for whatever acumen I aloof acquainted like I was in crisis of acceptable too comfortable,” he said.
He kept allurement the Archdiocese of Detroit to accredit him to churches in the rougher genitalia of the city. “I approved to accomplish it as acceptable as possible. I said, ‘You don’t accept to pay me any salary. I won’t booty any bloom insurance. I’m activity to alive as a poor person. Let’s aloof try it out for a year.’ ”
For bisected a aeon since, he’s tended to poor bodies by alive at the soup kitchen, administering a abandoned apartment for women, adulatory Mass every Sunday at the Wayne County Jail, captivation casework for the above aggregation of a bankrupt east-side church, and active not aloof amid the poor, but like them, too — in a baby bedchamber at a abandoned shelter, which he outfitted like a monk’s corpuscle with alone a few religious articles, some books, a baby bed and a brace photos of his asleep parents.
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“The abandoned guys, they advise me patience, they do,” he said. “I’m afraid sometimes at their attitudes. I will be in the soup kitchen some mornings … guys appear walking by me to get the soup. You know, ‘Well, how’s it going?’ And a guy, you know, who has nothing, who is homeless, will say, ‘Oh, I’m blessed. I woke up this morning. I’m blessed.’ And ‘I fed some birds,’ ‘I helped calm bottomward a guy who was irritated,’ ‘I’m actuality to eat.’ And the little they accept — I get affecting about it — I’m afflicted by that.”
“Some of the guys, it’s aloof amazing — they accept what you and I accede to be nothing, and they’re ‘blessed.’ They feel blessed. But you don’t see that if all you aloof anticipate of is, here’s a abandoned actuality you see walking bottomward the street. You don’t see some of their personalities. You accept to get to apperceive them a little bit.”
* * *
Now actuality comes Ford to the neighborhood, whose affairs dwarf the area’s developments of the accomplished decade or so. And if there’s a admonition in the awakening of added genitalia of the city, such as Midtown and downtown, life’s about to get tougher for abandoned bodies in Corktown.
“I’m still processing what aftereffect the move of Ford to the alternation base will accept on the bodies I accord with,” Ancestor Tom said. “After cerebration about it, I do accept a affair that … poorer bodies will be displaced.”
He was sitting on a daybed at Day House, the apartment for abandoned women founded in 1978 in an old bifold he and a few others bought for $2,400. Already there were four bodies from the Catholic Worker Movement allowance run this place, but over the years they confused on, abrogation him alone in allegation of a abode abounding of nine women. Some were there artifice calm violence, others were exhausted activity on the streets.
Back about 2010, continued afore Ford’s announcement, he said, there were efforts to accomplish the abandoned in this adjacency go elsewhere.
There was the time a citizen removed all the benches from Dean Savage Park so they couldn’t beddy-bye there at night anymore.
There was the North Corktown citizen who exhausted a abandoned man with a baseball bat as he slept in the aperture of a bounded church, and was accused of aggravating to braiding him to the aback of his auto to annoyance him off afore neighbors bent him. Admitting actuality answerable with attempted murder, he was bedevilled to bald probation.
And there were the new restaurateurs forth Michigan Avenue who were fed up with the homeless in the breadth and brainstormed means to get the shelters and the soup kitchen closed. They branded themselves “The Conquistadors” of all things. “Like affective into the built-in acreage actuality and we’re activity to acculturate it,” Lumpkin said of the name. “They were authoritative a fuss.”
Now there are signs of such action again. Afterwards Ford’s announcement, the benches that had been in Roosevelt Park — the blooming breadth in advanced of the alternation base — vanished one day. Maybe it’s a coincidence, but those are the benches breadth some of the abandoned bodies accept continued slept at night.
“People don’t appetite poor bodies in their neighborhood,” Arbogast said. “And our catechism is, you’re advancing into their adjacency — it’s abounding of people, and some accept homes and some don’t. And is there a way for bodies to move into an breadth afterwards displacing the bodies who are already there?”
Yet not anybody in Corktown is adverse to abandoned people, Ancestor Tom insisted. Afterwards the benches were taken from Dean Savage Park, a accumulation of association rebuilt some of them. Aback that abandoned man was attacked with the bat, several arresting abstracts from the adjacency wrote a letter to newspapers reaffirming their abutment for the abandoned in the area. And afterwards the attack by “The Conquistadors” came to light, neighbors captivated a affair with them.
“They accomplished that … all the neighbors didn’t apperception accepting the abandoned guys be there,” the priest said. “And, I mean, it aloof evaporated. The action evaporated. They anticipation that the residents, their neighbors, the adjacency that they were aloof affective into would additionally not like the abandoned guys. But they didn’t. So I absolutely adore the Corktown residents.”
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Father Tom knows cipher wants abandoned bodies adrift their neighborhood. And if addition invests money to accessible a restaurant in a asleep allotment of boondocks and abandoned bodies use their acreage as a toilet or basset their barter for money, it can be frustrating. “I don’t apperceive if I’d like it if bodies were defecating in my alley,” the priest admitted.
But how abounding times, he asks, can abandoned bodies be shuttled from one allotment of the burghal to another? Why not set the example, he suggests, and booty affliction of them appropriate actuality in Corktown? If added bodies lived alongside them, he believes, they ability be added absorbed to advice them instead of blank them or block them away. But he knows he’s advocating an ideal that few others would embrace.
“I anticipate this apparently comes out of acceptance added than reason, but I anticipate that a alloyed association is a account to everyone,” he said. “There absolutely are irritations, but I anticipate it enlarges your vision. You see they’re not as alarming as you anticipation they were, you know? You see them, maybe if you alive with them for a while, you get to apperceive them as animal beings, not aloof as affectionate of objects, abandoned bodies as a category, not a person. And you get a added faculty of your accepted humanity.”
Outside the window abaft him, arresting through thin, delicate curtains, was Trumbull Avenue. A abandoned man absolved accomplished on the sidewalk. Moments after came a barbate hipster walking a little dog on a leash. A woman blockage at Day Abode stood at the bus stop beyond the street, cat-and-mouse for a ride to her new job at a drugstore. A few doors down, abutment workers smoked cigarettes alfresco Teamsters Bounded No. 337. For a continued time, North Corktown has been one of the best diverse, chip places in the city. And admitting the big changes coming, Ancestor Tom hopes it can still be a home to all kinds of people. Alike those afterwards a home.
“I would prefer, the best solution, the ideal band-aid would be that bodies who’ve been active actuality for a acceptable allocation of their activity not be displaced, alike as ‘better,’ added flush people, added flush bodies are affective in,” he said. “People shouldn’t be displaced if they’re accustomed and comfortable. If this is what they alarm home, why forcibly move them out?”
Read added abbreviate belief from ‘Corktown’
On a mission
No man’s land
Alone in a crowd
The breakfast club
All in the family
Tomorrow never knows
This commodity originally appeared on Detroit Chargeless Press: Out of abode and home
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edmondmoller · 6 years
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Can a Vegan Go Keto?
New Post has been published on https://menshealthwithus.com/can-a-vegan-go-keto
Can a Vegan Go Keto?
Absolutely! Anyone can go keto, including vegans. They might not be able to stay vegan, but they can certainly go keto. Nothing stopping them. The more the merrier.
Jokes aside. Can someone go keto while remaining vegan?
That’s a tougher problem. Not intractable. But real tough.
Why is it so hard?
  For one, the most protein-rich vegan foods also happen to be relatively high in carbohydrates—the very macronutrient you need to limit on keto. You could load up on a complex blend of legumes and rice to obtain adequate protein containing all the essential amino acids, but you’d end up overdoing it on carbohydrates and knocking yourself out of ketosis. Protein is extremely important and hard to obtain on a normal vegan diet. It’s even harder on a keto vegan diet.
Two, the easiest vegan sources of fat and protein—nuts and seeds—aren’t meant to be staple foods. No one should base their diet on nuts for a few reasons.
Excessive omega-6. Most nuts are very high in linoleic acid, the omega-6 fat that most modern people consume too much of already. This will throw your omega-3:omega-6 ratio out of whack. Excessive calories. Nuts can just disappear down your gullet. The ability to consume entire sackfuls of nuts in a single sitting without having to remove the shells is a modern aberration, one we’re not really prepared as an organism to regulate. Carbs. When you start getting into the “several handful” range, the carb content of nuts adds up. It’s not enough carbs to disrupt a normal eater, but it can ruin ketosis. Anti-nutrients. Nuts and seeds can’t run from predators, so they employ biological warfare to dissuade animals from eating them, manufacturing anti-nutrient compounds that impair nutrient absorption. This isn’t a deal breaker. We’ve adapted to many of these compounds, and I even think it’s likely that some of these anti-nutrients, like phytate, offer hormetic benefits in smaller doses. But if you’re eating enough almonds to satisfy your protein requirements, you’re overdoing it.
(And yes, in certain parts of the year, the Hadza of East Africa consume the bulk of their calories from the mongongo nut, but you’re not Hadza. It’s a different genetic situation, a different lifestyle, a different microbiome. The Hadza also eat thousands of calories of wild honey each day when it’s available. You lining up to do that, too?)
Successfully implementing a vegan keto diet requires the resolution of those two main problems. You need complete protein without all the carbs that beans entail, and you need a reliable source of fat without all the omega-6 fatty acids nuts and seeds entail.
For the protein, you have a few options.
Consider some concessions. Compare the spirit of your commitment to the “letter of the law” approach. The following will make your journey far more enjoyable, nutrient-dense, and sustainable.
1. Consider eating eggs from a trusted source (even yourself).
You can usually go on Craigslist and find a local source of pastured chicken eggs. Simply introduce yourself and ask to see their operation. I mean, it’s not like the hobby farmer who considers her hen’s members of the family is going to give those birds a bad life. Go see for yourself, then eat the eggs.
Heck, why not take the plunge and raise your own chickens? If you have space, do it. You know yourself. You know you’ll do it without cruelty. You’ll give them a good, happy life. You won’t “cull” the non-producers.
A regular intake of pastured eggs will give you most of the nutrients you’re missing out on as a keto vegan—like choline, omega-3s, iron, and zinc, not to mention high-quality animal protein.
If you’re worried about the whole eggs/heart disease myth, know that it’s exactly that—a myth. The most recent evidence suggests that any relationship between egg consumption and health issues stems from “a dietary pattern often accompanying high egg intake and/or the cluster of other risk factors in people with high egg consumption,” not the eggs themselves.
2. Still not willing to eat eggs? Consider eating bivalves.
Most evidence suggests that bivalves—oysters and mussels—have no central nervous system capable of registering pain and are not mobile and that the farming practices used to grow them are environmentally friendly.
They’re incredibly nutrient-dense with many of the nutrients vegans miss out on. Oysters in particular will give you all the zinc and iron you need, plus a good amount of omega-3. Mussels are loaded with protein, omega-3s, and micronutrients.
3. If bivalves are out, you’ll need some protein powders.
Low-carb plant foods dense with protein just don’t really exist. And no, broccoli doesn’t actually have more protein than steak. Protein powders that extract the protein from plant sources and leave behind most of the fat and carbohydrates, however, do exist.
The obvious animal-based choices like whey or egg are out. The best bet seems to be a mix of rice, pea, and hemp protein powders.
Rice protein powder is almost complete with all the essential amino acids (those we can’t manufacture in our bodies and must get from outside sources), but it’s low in lysine. Rice protein powder did perform admirably compared to whey protein in one study among weight lifting adults, but they weren’t on vegan diets, and the rest of their diets probably contained plenty of animal protein to make up for any missing amino acids. Here’s one to try.
Pea protein powder has plenty of lysine to make up for what’s missing in rice protein. Here’s a good one.
Hemp protein is complete and usually comes with a nice dose of micronutrients, including magnesium, prebiotic fiber, and omega-3s, but it’s lower in protein than rice and pea protein powder, so I wouldn’t rely exclusively on it. Try this one.
For the fat, you have many options that aren’t excessively high in omega-6 fats.
Eat lots of avocado and avocado oil. These are mostly monounsaturated fat. I hear there’s a pretty great vegan ranch dressing made with avocado oil on the market.
Eat coconut. An excellent source of healthy saturated fat, coconut and its constituents like coconut oil and coconut butter are essentials for the vegan-keto pantry. A spoonful of coconut butter is one of my go-to snacks, and it’s totally keto-friendly.
Eat olives and olive oil. This is mostly monounsaturated fat. Just make sure you’re buying actual olive oil.
Eat macadamia nuts. Again, mostly monounsaturated. Great for snacks.
Eat hemp seeds. Fairly high in omega-6, but it’s balanced with a large dose of omega-3 and some of the omega-6 is anti-inflammatory GLA. The complete protein, prebiotic fiber, and loads of magnesium don’t hurt either.
Eat red palm oil. Palm oil gets a bad rap, as most Southeast Asian palm production impedes on dwindling orangutan habitats. The majority of red palm oil—the unrefined version higher in micronutrients—comes from sustainable palm farms that don’t impact orangutan populations. Mostly saturated fat.
I’m not saying you shouldn’t eat almonds, cashews, pecans, walnuts, and all the other ones higher in omega-6. Eat nuts (and seeds) of all kinds, just not to the exclusion of everything else. There is such a thing as too many nuts, as I explained earlier.
No matter what you eat, you’ll need to take supplements.
Choline: The higher your fat intake, the more choline your liver needs to process it all. Choline is most abundant in animal foods that you aren’t eating, like liver and egg yolks. A good vegan source of choline is sunflower lecithin.
Creatine: Creatine monohydrate is cheap, safe, and effective. You should take it, because you’re not getting it from your food; the best sources of creatine are red meat and fish. Far more than a “weight lifting supplement,” creatine has been shown to improve both muscular and cognitive function in vegetarians.
Carnosine: Not many know about carnosine. It’s another meat-based nutrient that improves mood, enhances endurance, and serves as a brain antioxidant. Though we can make it in our bodies, studies show that vegans and vegetarians have fairly low levels and supplementation can help.
Taurine: Taurine is similar to carnosine—though it’s not essential (we make it, just probably not enough), it appears only in animal foods and plays a major yet under-appreciated role in preventing death and disease. Easy supplement.
B12: You just need B12. There’s no way around it, unless you don’t mind your central nervous system going haywire.
Don’t assume you’re replete in B12 unless you’ve taken the latest assays, which are more sensitive than normal serum B12 tests. According to normal serum tests, 52% of vegans and 7% of vegetarians are deficient. According to the newer, more sensitive tests, 92% of vegans and 77% of vegetarians have low levels of the active form of vitamin B12. Don’t take a chance with this stuff; it’s critical. Here’s a good one.
Algal oil: Since you can’t take fish oil, and you don’t want to rely on the inefficient elongation of ALA into the more effective omega-3s DHA and EPA, you should take algal oil. Algae is where most marine life gets its DHA and EPA. It’s totally vegan-friendly, and studies show it improves blood lipids and increases blood levels of EPA. Here’s one.
Those are the big things to worry about. Once you’ve them all squared away, the rest is easy: just eat delicious whole plant foods.
You’d better like avocados and coconut.
You’d better eat tons of non-starchy vegetables: leafy greens, cruciferous vegetables, and other above-ground vegetables.
Eat mushrooms. They aren’t vegetables, but you can treat them like it.
You can even eat fruit, so long as you choose the lower-sugar ones and moderate your intake. Berries are perfect. Watermelon and cantaloupe are surprisingly low in sugar.
Incorporate seaweed into your life. Kelp in your soups, nori sheets as snacks. Great source of minerals like iodine.
Oh, and grab a copy of Accidental Paleo, a paleo vegetarian cookbook with a good number of vegan recipes.
Can you be a perfectly healthy whole-foods vegan keto dieter? Probably not. There are just too many limitations. But if you make a few concessions, include a few supplements, and accept that vegan purity is neither necessary nor desirable (particularly for keto eating), you can get very good results.
If you have any questions about any of this, don’t hesitate to ask down below in the comment section. I’ll do my best to address them in a later post.
Thanks for reading, everyone!
The post Can a Vegan Go Keto? appeared first on Mark’s Daily Apple.
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cristinajourdanqp · 6 years
Text
Can a Vegan Go Keto?
Absolutely! Anyone can go keto, including vegans. They might not be able to stay vegan, but they can certainly go keto. Nothing stopping them. The more the merrier.
Jokes aside. Can someone go keto while remaining vegan?
That’s a tougher problem. Not intractable. But real tough.
Why is it so hard?
For one, the most protein-rich vegan foods also happen to be relatively high in carbohydrates—the very macronutrient you need to limit on keto. You could load up on a complex blend of legumes and rice to obtain adequate protein containing all the essential amino acids, but you’d end up overdoing it on carbohydrates and knocking yourself out of ketosis. Protein is extremely important and hard to obtain on a normal vegan diet. It’s even harder on a keto vegan diet.
Two, the easiest vegan sources of fat and protein—nuts and seeds—aren’t meant to be staple foods. No one should base their diet on nuts for a few reasons.
Excessive omega-6. Most nuts are very high in linoleic acid, the omega-6 fat that most modern people consume too much of already. This will throw your omega-3:omega-6 ratio out of whack.
Excessive calories. Nuts can just disappear down your gullet. The ability to consume entire sackfuls of nuts in a single sitting without having to remove the shells is a modern aberration, one we’re not really prepared as an organism to regulate.
Carbs. When you start getting into the “several handful” range, the carb content of nuts adds up. It’s not enough carbs to disrupt a normal eater, but it can ruin ketosis.
Anti-nutrients. Nuts and seeds can’t run from predators, so they employ biological warfare to dissuade animals from eating them, manufacturing anti-nutrient compounds that impair nutrient absorption. This isn’t a deal breaker. We’ve adapted to many of these compounds, and I even think it’s likely that some of these anti-nutrients, like phytate, offer hormetic benefits in smaller doses. But if you’re eating enough almonds to satisfy your protein requirements, you’re overdoing it.
(And yes, in certain parts of the year, the Hadza of East Africa consume the bulk of their calories from the mongongo nut, but you’re not Hadza. It’s a different genetic situation, a different lifestyle, a different microbiome. The Hadza also eat thousands of calories of wild honey each day when it’s available. You lining up to do that, too?)
Successfully implementing a vegan keto diet requires the resolution of those two main problems. You need complete protein without all the carbs that beans entail, and you need a reliable source of fat without all the omega-6 fatty acids nuts and seeds entail.
For the protein, you have a few options.
Consider some concessions. Compare the spirit of your commitment to the “letter of the law” approach. The following will make your journey far more enjoyable, nutrient-dense, and sustainable.
1.Consider eating eggs from a trusted source (even yourself).
You can usually go on Craigslist and find a local source of pastured chicken eggs. Simply introduce yourself and ask to see their operation. I mean, it’s not like the hobby farmer who considers her hens members of the family is going to give those birds a bad life. Go see for yourself, then eat the eggs.
Heck, why not take the plunge and raise your own chickens? If you have the space, do it. You know yourself. You know you’ll do it without cruelty. You’ll give them a good, happy life. You won’t “cull” the non-producers.
A regular intake of pastured eggs will give you most of the nutrients you’re missing out on as a keto vegan—like choline, omega-3s, iron, and zinc, not to mention high quality animal protein.
If you’re worried about the whole eggs/heart disease myth, know that it’s exactly that—a myth. The most recent evidence suggests that any relationship between egg consumption and health issues stems from “a dietary pattern often accompanying high egg intake and/or the cluster of other risk factors in people with high egg consumption,” not the eggs themselves.
2. Still not willing to eat eggs? Consider eating bivalves.
Most evidence suggests that bivalves—oysters and mussels—have no central nervous system capable of registering pain and are not mobile, and  that the farming practices used to grow them are environmentally friendly.
They’re incredibly nutrient-dense with many of the nutrients vegans miss out on. Oysters in particular will give you all the zinc and iron you need, plus a good amount of omega-3. Mussels are loaded with protein, omega-3s, and micronutrients.
3. If bivalves are out, you’ll need some protein powders.
Low-carb plant foods dense with protein just don’t really exist. And no, broccoli doesn’t actually have more protein than steak. Protein powders that extract the protein from plant sources and leave behind most of the fat and carbohydrates, however, do exist.
The obvious animal-based choices like whey or egg are out. The best bet seems to be a mix of rice, pea, and hemp protein powders.
Rice protein powder is almost complete with all the essential amino acids (those we can’t manufacture in our bodies and must get from outside sources), but it’s low in lysine. Rice protein powder did perform admirably compared to whey protein in one study among weight lifting adults, but they weren’t on vegan diets, and the rest of their diets probably contained plenty of animal protein to make up for any missing amino acids. Here’s one to try.
Pea protein powder has plenty of lysine to make up for what’s missing in rice protein. Here’s a good one.
Hemp protein is complete and usually comes with a nice dose of micronutrients, including magnesium, prebiotic fiber, and omega-3s, but it’s lower in protein than rice and pea protein powder, so I wouldn’t rely exclusively on it. Try this one.
For the fat, you have many options that aren’t excessively high in omega-6 fats.
Eat lots of avocado and avocado oil. These are mostly monounsaturated fat. I hear there’s a pretty great vegan ranch dressing made with avocado oil on the market.
Eat coconut. An excellent source of healthy saturated fat, coconut and its constituents like coconut oil and coconut butter are essentials for the vegan-keto pantry. A spoonful of coconut butter is one of my go-to snacks, and it’s totally keto-friendly.
Eat olives and olive oil. This is mostly monounsaturated fat. Just make sure you’re buying actual olive oil.
Eat macadamia nuts. Again, mostly monounsaturated. Great for snacks.
Eat hemp seeds. Fairly high in omega-6, but it’s balanced with a large dose of omega-3 and some of the omega-6 is anti-inflammatory GLA. The complete protein, prebiotic fiber, and loads of magnesium don’t hurt either.
Eat red palm oil. Palm oil gets a bad rap, as most Southeast Asian palm production impedes on dwindling orangutan habitats. The majority of red palm oil—the unrefined version higher in micronutrients—comes from sustainable palm farms that don’t impact orangutan populations. Mostly saturated fat.
I’m not saying you shouldn’t eat almonds, cashews, pecans, walnuts, and all the other ones higher in omega-6. Eat nuts (and seeds) of all kinds, just not to the exclusion of everything else. There is such a thing as too many nuts, as I explained earlier.
No matter what you eat, you’ll need to take supplements.
Choline: The higher your fat intake, the more choline your liver needs to process it all. Choline is most abundant in animal foods that you aren’t eating, like liver and egg yolks. A good vegan source of choline is sunflower lecithin.
Creatine: Creatine monohydrate is cheap, safe, and effective. You should take it, because you’re not getting it from your food; the best sources of creatine are red meat and fish. Far more than a “weight lifting supplement,” creatine has been shown to improve both muscular and cognitive function in vegetarians.
Carnosine: Not many know about carnosine. It’s another meat-based nutrient that improves mood, enhances endurance, and serves as a brain antioxidant. Though we can make it in our bodies, studies show that vegans and vegetarians have fairly low levels and supplementation can help.
Taurine: Taurine is similar to carnosine—though it’s not essential (we make it, just probably not enough), it appears only in animal foods and plays a major yet under-appreciated role in preventing death and disease. Easy supplement.
B12: You just need B12. There’s no way around it, unless you don’t mind your central nervous system going haywire.
Don’t assume you’re replete in B12 unless you’ve taken the latest assays, which are more sensitive than normal serum B12 tests. According to normal serum tests, 52% of vegans and 7% of vegetarians are deficient. According to the newer, more sensitive tests, 92% of vegans and 77% of vegetarians have low levels of the active form of vitamin B12. Don’t take a chance with this stuff; it’s critical. Here’s a good one.
Algal oil: Since you can’t take fish oil, and you don’t want to rely on inefficient elongation of ALA into the more effective omega-3s DHA and EPA, you should take algal oil. Algae is where most marine life gets its DHA and EPA. It’s totally vegan-friendly, and studies show it improves blood lipids and increases blood levels of EPA. Here’s one.
Those are the big things to worry about. Once you’ve them all squared away, the rest is easy: just eat delicious whole plant foods.
You’d better like avocados and coconut.
You’d better eat tons of non-starchy vegetables: leafy greens, cruciferous vegetables, and other above-ground vegetables.
Eat mushrooms. They aren’t vegetables, but you can treat them like it.
You can even eat fruit, so long as you choose the lower-sugar ones and moderate your intake. Berries are perfect. Watermelon and cantaloupe are surprisingly low in sugar.
Incorporate seaweed into your life. Kelp in your soups, nori sheets as snacks. Great source of minerals like iodine.
Oh, and grab a copy of Accidental Paleo, a paleo vegetarian cookbook with a good number of vegan recipes.
Can you be a perfectly healthy whole-foods vegan keto dieter? Probably not. There are just too many limitations. But if you make a few concessions, include a few supplements, and accept that vegan purity is neither necessary nor desirable (particularly for keto eating), you can get very good results.
If you have any questions about any of this, don’t hesitate to ask down below in the comment section. I’ll do my best to address them in a later post.
Thanks for reading, everyone!
0 notes
fishermariawo · 6 years
Text
Can a Vegan Go Keto?
Absolutely! Anyone can go keto, including vegans. They might not be able to stay vegan, but they can certainly go keto. Nothing stopping them. The more the merrier.
Jokes aside. Can someone go keto while remaining vegan?
That’s a tougher problem. Not intractable. But real tough.
Why is it so hard?
For one, the most protein-rich vegan foods also happen to be relatively high in carbohydrates—the very macronutrient you need to limit on keto. You could load up on a complex blend of legumes and rice to obtain adequate protein containing all the essential amino acids, but you’d end up overdoing it on carbohydrates and knocking yourself out of ketosis. Protein is extremely important and hard to obtain on a normal vegan diet. It’s even harder on a keto vegan diet.
Two, the easiest vegan sources of fat and protein—nuts and seeds—aren’t meant to be staple foods. No one should base their diet on nuts for a few reasons.
Excessive omega-6. Most nuts are very high in linoleic acid, the omega-6 fat that most modern people consume too much of already. This will throw your omega-3:omega-6 ratio out of whack.
Excessive calories. Nuts can just disappear down your gullet. The ability to consume entire sackfuls of nuts in a single sitting without having to remove the shells is a modern aberration, one we’re not really prepared as an organism to regulate.
Carbs. When you start getting into the “several handful” range, the carb content of nuts adds up. It’s not enough carbs to disrupt a normal eater, but it can ruin ketosis.
Anti-nutrients. Nuts and seeds can’t run from predators, so they employ biological warfare to dissuade animals from eating them, manufacturing anti-nutrient compounds that impair nutrient absorption. This isn’t a deal breaker. We’ve adapted to many of these compounds, and I even think it’s likely that some of these anti-nutrients, like phytate, offer hormetic benefits in smaller doses. But if you’re eating enough almonds to satisfy your protein requirements, you’re overdoing it.
(And yes, in certain parts of the year, the Hadza of East Africa consume the bulk of their calories from the mongongo nut, but you’re not Hadza. It’s a different genetic situation, a different lifestyle, a different microbiome. The Hadza also eat thousands of calories of wild honey each day when it’s available. You lining up to do that, too?)
Successfully implementing a vegan keto diet requires the resolution of those two main problems. You need complete protein without all the carbs that beans entail, and you need a reliable source of fat without all the omega-6 fatty acids nuts and seeds entail.
For the protein, you have a few options.
Consider some concessions. Compare the spirit of your commitment to the “letter of the law” approach. The following will make your journey far more enjoyable, nutrient-dense, and sustainable.
1.Consider eating eggs from a trusted source (even yourself).
You can usually go on Craigslist and find a local source of pastured chicken eggs. Simply introduce yourself and ask to see their operation. I mean, it’s not like the hobby farmer who considers her hens members of the family is going to give those birds a bad life. Go see for yourself, then eat the eggs.
Heck, why not take the plunge and raise your own chickens? If you have the space, do it. You know yourself. You know you’ll do it without cruelty. You’ll give them a good, happy life. You won’t “cull” the non-producers.
A regular intake of pastured eggs will give you most of the nutrients you’re missing out on as a keto vegan—like choline, omega-3s, iron, and zinc, not to mention high quality animal protein.
If you’re worried about the whole eggs/heart disease myth, know that it’s exactly that—a myth. The most recent evidence suggests that any relationship between egg consumption and health issues stems from “a dietary pattern often accompanying high egg intake and/or the cluster of other risk factors in people with high egg consumption,” not the eggs themselves.
2. Still not willing to eat eggs? Consider eating bivalves.
Most evidence suggests that bivalves—oysters and mussels—have no central nervous system capable of registering pain and are not mobile, and  that the farming practices used to grow them are environmentally friendly.
They’re incredibly nutrient-dense with many of the nutrients vegans miss out on. Oysters in particular will give you all the zinc and iron you need, plus a good amount of omega-3. Mussels are loaded with protein, omega-3s, and micronutrients.
3. If bivalves are out, you’ll need some protein powders.
Low-carb plant foods dense with protein just don’t really exist. And no, broccoli doesn’t actually have more protein than steak. Protein powders that extract the protein from plant sources and leave behind most of the fat and carbohydrates, however, do exist.
The obvious animal-based choices like whey or egg are out. The best bet seems to be a mix of rice, pea, and hemp protein powders.
Rice protein powder is almost complete with all the essential amino acids (those we can’t manufacture in our bodies and must get from outside sources), but it’s low in lysine. Rice protein powder did perform admirably compared to whey protein in one study among weight lifting adults, but they weren’t on vegan diets, and the rest of their diets probably contained plenty of animal protein to make up for any missing amino acids. Here’s one to try.
Pea protein powder has plenty of lysine to make up for what’s missing in rice protein. Here’s a good one.
Hemp protein is complete and usually comes with a nice dose of micronutrients, including magnesium, prebiotic fiber, and omega-3s, but it’s lower in protein than rice and pea protein powder, so I wouldn’t rely exclusively on it. Try this one.
For the fat, you have many options that aren’t excessively high in omega-6 fats.
Eat lots of avocado and avocado oil. These are mostly monounsaturated fat. I hear there’s a pretty great vegan ranch dressing made with avocado oil on the market.
Eat coconut. An excellent source of healthy saturated fat, coconut and its constituents like coconut oil and coconut butter are essentials for the vegan-keto pantry. A spoonful of coconut butter is one of my go-to snacks, and it’s totally keto-friendly.
Eat olives and olive oil. This is mostly monounsaturated fat. Just make sure you’re buying actual olive oil.
Eat macadamia nuts. Again, mostly monounsaturated. Great for snacks.
Eat hemp seeds. Fairly high in omega-6, but it’s balanced with a large dose of omega-3 and some of the omega-6 is anti-inflammatory GLA. The complete protein, prebiotic fiber, and loads of magnesium don’t hurt either.
Eat red palm oil. Palm oil gets a bad rap, as most Southeast Asian palm production impedes on dwindling orangutan habitats. The majority of red palm oil—the unrefined version higher in micronutrients—comes from sustainable palm farms that don’t impact orangutan populations. Mostly saturated fat.
I’m not saying you shouldn’t eat almonds, cashews, pecans, walnuts, and all the other ones higher in omega-6. Eat nuts (and seeds) of all kinds, just not to the exclusion of everything else. There is such a thing as too many nuts, as I explained earlier.
No matter what you eat, you’ll need to take supplements.
Choline: The higher your fat intake, the more choline your liver needs to process it all. Choline is most abundant in animal foods that you aren’t eating, like liver and egg yolks. A good vegan source of choline is sunflower lecithin.
Creatine: Creatine monohydrate is cheap, safe, and effective. You should take it, because you’re not getting it from your food; the best sources of creatine are red meat and fish. Far more than a “weight lifting supplement,” creatine has been shown to improve both muscular and cognitive function in vegetarians.
Carnosine: Not many know about carnosine. It’s another meat-based nutrient that improves mood, enhances endurance, and serves as a brain antioxidant. Though we can make it in our bodies, studies show that vegans and vegetarians have fairly low levels and supplementation can help.
Taurine: Taurine is similar to carnosine—though it’s not essential (we make it, just probably not enough), it appears only in animal foods and plays a major yet under-appreciated role in preventing death and disease. Easy supplement.
B12: You just need B12. There’s no way around it, unless you don’t mind your central nervous system going haywire.
Don’t assume you’re replete in B12 unless you’ve taken the latest assays, which are more sensitive than normal serum B12 tests. According to normal serum tests, 52% of vegans and 7% of vegetarians are deficient. According to the newer, more sensitive tests, 92% of vegans and 77% of vegetarians have low levels of the active form of vitamin B12. Don’t take a chance with this stuff; it’s critical. Here’s a good one.
Algal oil: Since you can’t take fish oil, and you don’t want to rely on inefficient elongation of ALA into the more effective omega-3s DHA and EPA, you should take algal oil. Algae is where most marine life gets its DHA and EPA. It’s totally vegan-friendly, and studies show it improves blood lipids and increases blood levels of EPA. Here’s one.
Those are the big things to worry about. Once you’ve them all squared away, the rest is easy: just eat delicious whole plant foods.
You’d better like avocados and coconut.
You’d better eat tons of non-starchy vegetables: leafy greens, cruciferous vegetables, and other above-ground vegetables.
Eat mushrooms. They aren’t vegetables, but you can treat them like it.
You can even eat fruit, so long as you choose the lower-sugar ones and moderate your intake. Berries are perfect. Watermelon and cantaloupe are surprisingly low in sugar.
Incorporate seaweed into your life. Kelp in your soups, nori sheets as snacks. Great source of minerals like iodine.
Oh, and grab a copy of Accidental Paleo, a paleo vegetarian cookbook with a good number of vegan recipes.
Can you be a perfectly healthy whole-foods vegan keto dieter? Probably not. There are just too many limitations. But if you make a few concessions, include a few supplements, and accept that vegan purity is neither necessary nor desirable (particularly for keto eating), you can get very good results.
If you have any questions about any of this, don’t hesitate to ask down below in the comment section. I’ll do my best to address them in a later post.
Thanks for reading, everyone!
0 notes
milenasanchezmk · 6 years
Text
Can a Vegan Go Keto?
Absolutely! Anyone can go keto, including vegans. They might not be able to stay vegan, but they can certainly go keto. Nothing stopping them. The more the merrier.
Jokes aside. Can someone go keto while remaining vegan?
That’s a tougher problem. Not intractable. But real tough.
Why is it so hard?
For one, the most protein-rich vegan foods also happen to be relatively high in carbohydrates—the very macronutrient you need to limit on keto. You could load up on a complex blend of legumes and rice to obtain adequate protein containing all the essential amino acids, but you’d end up overdoing it on carbohydrates and knocking yourself out of ketosis. Protein is extremely important and hard to obtain on a normal vegan diet. It’s even harder on a keto vegan diet.
Two, the easiest vegan sources of fat and protein—nuts and seeds—aren’t meant to be staple foods. No one should base their diet on nuts for a few reasons.
Excessive omega-6. Most nuts are very high in linoleic acid, the omega-6 fat that most modern people consume too much of already. This will throw your omega-3:omega-6 ratio out of whack.
Excessive calories. Nuts can just disappear down your gullet. The ability to consume entire sackfuls of nuts in a single sitting without having to remove the shells is a modern aberration, one we’re not really prepared as an organism to regulate.
Carbs. When you start getting into the “several handful” range, the carb content of nuts adds up. It’s not enough carbs to disrupt a normal eater, but it can ruin ketosis.
Anti-nutrients. Nuts and seeds can’t run from predators, so they employ biological warfare to dissuade animals from eating them, manufacturing anti-nutrient compounds that impair nutrient absorption. This isn’t a deal breaker. We’ve adapted to many of these compounds, and I even think it’s likely that some of these anti-nutrients, like phytate, offer hormetic benefits in smaller doses. But if you’re eating enough almonds to satisfy your protein requirements, you’re overdoing it.
(And yes, in certain parts of the year, the Hadza of East Africa consume the bulk of their calories from the mongongo nut, but you’re not Hadza. It’s a different genetic situation, a different lifestyle, a different microbiome. The Hadza also eat thousands of calories of wild honey each day when it’s available. You lining up to do that, too?)
Successfully implementing a vegan keto diet requires the resolution of those two main problems. You need complete protein without all the carbs that beans entail, and you need a reliable source of fat without all the omega-6 fatty acids nuts and seeds entail.
For the protein, you have a few options.
Consider some concessions. Compare the spirit of your commitment to the “letter of the law” approach. The following will make your journey far more enjoyable, nutrient-dense, and sustainable.
1.Consider eating eggs from a trusted source (even yourself).
You can usually go on Craigslist and find a local source of pastured chicken eggs. Simply introduce yourself and ask to see their operation. I mean, it’s not like the hobby farmer who considers her hens members of the family is going to give those birds a bad life. Go see for yourself, then eat the eggs.
Heck, why not take the plunge and raise your own chickens? If you have the space, do it. You know yourself. You know you’ll do it without cruelty. You’ll give them a good, happy life. You won’t “cull” the non-producers.
A regular intake of pastured eggs will give you most of the nutrients you’re missing out on as a keto vegan—like choline, omega-3s, iron, and zinc, not to mention high quality animal protein.
If you’re worried about the whole eggs/heart disease myth, know that it’s exactly that—a myth. The most recent evidence suggests that any relationship between egg consumption and health issues stems from “a dietary pattern often accompanying high egg intake and/or the cluster of other risk factors in people with high egg consumption,” not the eggs themselves.
2. Still not willing to eat eggs? Consider eating bivalves.
Most evidence suggests that bivalves—oysters and mussels—have no central nervous system capable of registering pain and are not mobile, and  that the farming practices used to grow them are environmentally friendly.
They’re incredibly nutrient-dense with many of the nutrients vegans miss out on. Oysters in particular will give you all the zinc and iron you need, plus a good amount of omega-3. Mussels are loaded with protein, omega-3s, and micronutrients.
3. If bivalves are out, you’ll need some protein powders.
Low-carb plant foods dense with protein just don’t really exist. And no, broccoli doesn’t actually have more protein than steak. Protein powders that extract the protein from plant sources and leave behind most of the fat and carbohydrates, however, do exist.
The obvious animal-based choices like whey or egg are out. The best bet seems to be a mix of rice, pea, and hemp protein powders.
Rice protein powder is almost complete with all the essential amino acids (those we can’t manufacture in our bodies and must get from outside sources), but it’s low in lysine. Rice protein powder did perform admirably compared to whey protein in one study among weight lifting adults, but they weren’t on vegan diets, and the rest of their diets probably contained plenty of animal protein to make up for any missing amino acids. Here’s one to try.
Pea protein powder has plenty of lysine to make up for what’s missing in rice protein. Here’s a good one.
Hemp protein is complete and usually comes with a nice dose of micronutrients, including magnesium, prebiotic fiber, and omega-3s, but it’s lower in protein than rice and pea protein powder, so I wouldn’t rely exclusively on it. Try this one.
For the fat, you have many options that aren’t excessively high in omega-6 fats.
Eat lots of avocado and avocado oil. These are mostly monounsaturated fat. I hear there’s a pretty great vegan ranch dressing made with avocado oil on the market.
Eat coconut. An excellent source of healthy saturated fat, coconut and its constituents like coconut oil and coconut butter are essentials for the vegan-keto pantry. A spoonful of coconut butter is one of my go-to snacks, and it’s totally keto-friendly.
Eat olives and olive oil. This is mostly monounsaturated fat. Just make sure you’re buying actual olive oil.
Eat macadamia nuts. Again, mostly monounsaturated. Great for snacks.
Eat hemp seeds. Fairly high in omega-6, but it’s balanced with a large dose of omega-3 and some of the omega-6 is anti-inflammatory GLA. The complete protein, prebiotic fiber, and loads of magnesium don’t hurt either.
Eat red palm oil. Palm oil gets a bad rap, as most Southeast Asian palm production impedes on dwindling orangutan habitats. The majority of red palm oil—the unrefined version higher in micronutrients—comes from sustainable palm farms that don’t impact orangutan populations. Mostly saturated fat.
I’m not saying you shouldn’t eat almonds, cashews, pecans, walnuts, and all the other ones higher in omega-6. Eat nuts (and seeds) of all kinds, just not to the exclusion of everything else. There is such a thing as too many nuts, as I explained earlier.
No matter what you eat, you’ll need to take supplements.
Choline: The higher your fat intake, the more choline your liver needs to process it all. Choline is most abundant in animal foods that you aren’t eating, like liver and egg yolks. A good vegan source of choline is sunflower lecithin.
Creatine: Creatine monohydrate is cheap, safe, and effective. You should take it, because you’re not getting it from your food; the best sources of creatine are red meat and fish. Far more than a “weight lifting supplement,” creatine has been shown to improve both muscular and cognitive function in vegetarians.
Carnosine: Not many know about carnosine. It’s another meat-based nutrient that improves mood, enhances endurance, and serves as a brain antioxidant. Though we can make it in our bodies, studies show that vegans and vegetarians have fairly low levels and supplementation can help.
Taurine: Taurine is similar to carnosine—though it’s not essential (we make it, just probably not enough), it appears only in animal foods and plays a major yet under-appreciated role in preventing death and disease. Easy supplement.
B12: You just need B12. There’s no way around it, unless you don’t mind your central nervous system going haywire.
Don’t assume you’re replete in B12 unless you’ve taken the latest assays, which are more sensitive than normal serum B12 tests. According to normal serum tests, 52% of vegans and 7% of vegetarians are deficient. According to the newer, more sensitive tests, 92% of vegans and 77% of vegetarians have low levels of the active form of vitamin B12. Don’t take a chance with this stuff; it’s critical. Here’s a good one.
Algal oil: Since you can’t take fish oil, and you don’t want to rely on inefficient elongation of ALA into the more effective omega-3s DHA and EPA, you should take algal oil. Algae is where most marine life gets its DHA and EPA. It’s totally vegan-friendly, and studies show it improves blood lipids and increases blood levels of EPA. Here’s one.
Those are the big things to worry about. Once you’ve them all squared away, the rest is easy: just eat delicious whole plant foods.
You’d better like avocados and coconut.
You’d better eat tons of non-starchy vegetables: leafy greens, cruciferous vegetables, and other above-ground vegetables.
Eat mushrooms. They aren’t vegetables, but you can treat them like it.
You can even eat fruit, so long as you choose the lower-sugar ones and moderate your intake. Berries are perfect. Watermelon and cantaloupe are surprisingly low in sugar.
Incorporate seaweed into your life. Kelp in your soups, nori sheets as snacks. Great source of minerals like iodine.
Oh, and grab a copy of Accidental Paleo, a paleo vegetarian cookbook with a good number of vegan recipes.
Can you be a perfectly healthy whole-foods vegan keto dieter? Probably not. There are just too many limitations. But if you make a few concessions, include a few supplements, and accept that vegan purity is neither necessary nor desirable (particularly for keto eating), you can get very good results.
If you have any questions about any of this, don’t hesitate to ask down below in the comment section. I’ll do my best to address them in a later post.
Thanks for reading, everyone!
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cynthiamwashington · 6 years
Text
Can a Vegan Go Keto?
Absolutely! Anyone can go keto, including vegans. They might not be able to stay vegan, but they can certainly go keto. Nothing stopping them. The more the merrier.
Jokes aside. Can someone go keto while remaining vegan?
That’s a tougher problem. Not intractable. But real tough.
Why is it so hard?
For one, the most protein-rich vegan foods also happen to be relatively high in carbohydrates—the very macronutrient you need to limit on keto. You could load up on a complex blend of legumes and rice to obtain adequate protein containing all the essential amino acids, but you’d end up overdoing it on carbohydrates and knocking yourself out of ketosis. Protein is extremely important and hard to obtain on a normal vegan diet. It’s even harder on a keto vegan diet.
Two, the easiest vegan sources of fat and protein—nuts and seeds—aren’t meant to be staple foods. No one should base their diet on nuts for a few reasons.
Excessive omega-6. Most nuts are very high in linoleic acid, the omega-6 fat that most modern people consume too much of already. This will throw your omega-3:omega-6 ratio out of whack.
Excessive calories. Nuts can just disappear down your gullet. The ability to consume entire sackfuls of nuts in a single sitting without having to remove the shells is a modern aberration, one we’re not really prepared as an organism to regulate.
Carbs. When you start getting into the “several handful” range, the carb content of nuts adds up. It’s not enough carbs to disrupt a normal eater, but it can ruin ketosis.
Anti-nutrients. Nuts and seeds can’t run from predators, so they employ biological warfare to dissuade animals from eating them, manufacturing anti-nutrient compounds that impair nutrient absorption. This isn’t a deal breaker. We’ve adapted to many of these compounds, and I even think it’s likely that some of these anti-nutrients, like phytate, offer hormetic benefits in smaller doses. But if you’re eating enough almonds to satisfy your protein requirements, you’re overdoing it.
(And yes, in certain parts of the year, the Hadza of East Africa consume the bulk of their calories from the mongongo nut, but you’re not Hadza. It’s a different genetic situation, a different lifestyle, a different microbiome. The Hadza also eat thousands of calories of wild honey each day when it’s available. You lining up to do that, too?)
Successfully implementing a vegan keto diet requires the resolution of those two main problems. You need complete protein without all the carbs that beans entail, and you need a reliable source of fat without all the omega-6 fatty acids nuts and seeds entail.
For the protein, you have a few options.
Consider some concessions. Compare the spirit of your commitment to the “letter of the law” approach. The following will make your journey far more enjoyable, nutrient-dense, and sustainable.
1.Consider eating eggs from a trusted source (even yourself).
You can usually go on Craigslist and find a local source of pastured chicken eggs. Simply introduce yourself and ask to see their operation. I mean, it’s not like the hobby farmer who considers her hens members of the family is going to give those birds a bad life. Go see for yourself, then eat the eggs.
Heck, why not take the plunge and raise your own chickens? If you have the space, do it. You know yourself. You know you’ll do it without cruelty. You’ll give them a good, happy life. You won’t “cull” the non-producers.
A regular intake of pastured eggs will give you most of the nutrients you’re missing out on as a keto vegan—like choline, omega-3s, iron, and zinc, not to mention high quality animal protein.
If you’re worried about the whole eggs/heart disease myth, know that it’s exactly that—a myth. The most recent evidence suggests that any relationship between egg consumption and health issues stems from “a dietary pattern often accompanying high egg intake and/or the cluster of other risk factors in people with high egg consumption,” not the eggs themselves.
2. Still not willing to eat eggs? Consider eating bivalves.
Most evidence suggests that bivalves—oysters and mussels—have no central nervous system capable of registering pain and are not mobile, and  that the farming practices used to grow them are environmentally friendly.
They’re incredibly nutrient-dense with many of the nutrients vegans miss out on. Oysters in particular will give you all the zinc and iron you need, plus a good amount of omega-3. Mussels are loaded with protein, omega-3s, and micronutrients.
3. If bivalves are out, you’ll need some protein powders.
Low-carb plant foods dense with protein just don’t really exist. And no, broccoli doesn’t actually have more protein than steak. Protein powders that extract the protein from plant sources and leave behind most of the fat and carbohydrates, however, do exist.
The obvious animal-based choices like whey or egg are out. The best bet seems to be a mix of rice, pea, and hemp protein powders.
Rice protein powder is almost complete with all the essential amino acids (those we can’t manufacture in our bodies and must get from outside sources), but it’s low in lysine. Rice protein powder did perform admirably compared to whey protein in one study among weight lifting adults, but they weren’t on vegan diets, and the rest of their diets probably contained plenty of animal protein to make up for any missing amino acids. Here’s one to try.
Pea protein powder has plenty of lysine to make up for what’s missing in rice protein. Here’s a good one.
Hemp protein is complete and usually comes with a nice dose of micronutrients, including magnesium, prebiotic fiber, and omega-3s, but it’s lower in protein than rice and pea protein powder, so I wouldn’t rely exclusively on it. Try this one.
For the fat, you have many options that aren’t excessively high in omega-6 fats.
Eat lots of avocado and avocado oil. These are mostly monounsaturated fat. I hear there’s a pretty great vegan ranch dressing made with avocado oil on the market.
Eat coconut. An excellent source of healthy saturated fat, coconut and its constituents like coconut oil and coconut butter are essentials for the vegan-keto pantry. A spoonful of coconut butter is one of my go-to snacks, and it’s totally keto-friendly.
Eat olives and olive oil. This is mostly monounsaturated fat. Just make sure you’re buying actual olive oil.
Eat macadamia nuts. Again, mostly monounsaturated. Great for snacks.
Eat hemp seeds. Fairly high in omega-6, but it’s balanced with a large dose of omega-3 and some of the omega-6 is anti-inflammatory GLA. The complete protein, prebiotic fiber, and loads of magnesium don’t hurt either.
Eat red palm oil. Palm oil gets a bad rap, as most Southeast Asian palm production impedes on dwindling orangutan habitats. The majority of red palm oil—the unrefined version higher in micronutrients—comes from sustainable palm farms that don’t impact orangutan populations. Mostly saturated fat.
I’m not saying you shouldn’t eat almonds, cashews, pecans, walnuts, and all the other ones higher in omega-6. Eat nuts (and seeds) of all kinds, just not to the exclusion of everything else. There is such a thing as too many nuts, as I explained earlier.
No matter what you eat, you’ll need to take supplements.
Choline: The higher your fat intake, the more choline your liver needs to process it all. Choline is most abundant in animal foods that you aren’t eating, like liver and egg yolks. A good vegan source of choline is sunflower lecithin.
Creatine: Creatine monohydrate is cheap, safe, and effective. You should take it, because you’re not getting it from your food; the best sources of creatine are red meat and fish. Far more than a “weight lifting supplement,” creatine has been shown to improve both muscular and cognitive function in vegetarians.
Carnosine: Not many know about carnosine. It’s another meat-based nutrient that improves mood, enhances endurance, and serves as a brain antioxidant. Though we can make it in our bodies, studies show that vegans and vegetarians have fairly low levels and supplementation can help.
Taurine: Taurine is similar to carnosine—though it’s not essential (we make it, just probably not enough), it appears only in animal foods and plays a major yet under-appreciated role in preventing death and disease. Easy supplement.
B12: You just need B12. There’s no way around it, unless you don’t mind your central nervous system going haywire.
Don’t assume you’re replete in B12 unless you’ve taken the latest assays, which are more sensitive than normal serum B12 tests. According to normal serum tests, 52% of vegans and 7% of vegetarians are deficient. According to the newer, more sensitive tests, 92% of vegans and 77% of vegetarians have low levels of the active form of vitamin B12. Don’t take a chance with this stuff; it’s critical. Here’s a good one.
Algal oil: Since you can’t take fish oil, and you don’t want to rely on inefficient elongation of ALA into the more effective omega-3s DHA and EPA, you should take algal oil. Algae is where most marine life gets its DHA and EPA. It’s totally vegan-friendly, and studies show it improves blood lipids and increases blood levels of EPA. Here’s one.
Those are the big things to worry about. Once you’ve them all squared away, the rest is easy: just eat delicious whole plant foods.
You’d better like avocados and coconut.
You’d better eat tons of non-starchy vegetables: leafy greens, cruciferous vegetables, and other above-ground vegetables.
Eat mushrooms. They aren’t vegetables, but you can treat them like it.
You can even eat fruit, so long as you choose the lower-sugar ones and moderate your intake. Berries are perfect. Watermelon and cantaloupe are surprisingly low in sugar.
Incorporate seaweed into your life. Kelp in your soups, nori sheets as snacks. Great source of minerals like iodine.
Oh, and grab a copy of Accidental Paleo, a paleo vegetarian cookbook with a good number of vegan recipes.
Can you be a perfectly healthy whole-foods vegan keto dieter? Probably not. There are just too many limitations. But if you make a few concessions, include a few supplements, and accept that vegan purity is neither necessary nor desirable (particularly for keto eating), you can get very good results.
If you have any questions about any of this, don’t hesitate to ask down below in the comment section. I’ll do my best to address them in a later post.
Thanks for reading, everyone!
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