Author: Liz

Adventures in Intermittent Fasting on a Vegan Keto Diet

A few weeks ago, I wrote a post about how I was going to start experimenting with intermittent fasting more seriously. While I usually don’t really eat until after noon, and tend not to eat too late at night, I never really track what I’m […]

Intermittent Fasting on a Vegan Ketogenic Diet: Intro

Intermittent Fasting on a Vegan Ketogenic Diet: Intro

I’ve definitely mentioned intermittent fasting (IF) in the past. I’m a huge fan of this method for timing out meals (or more accurately, the window of time in which you eat), but I’ll admit I don’t really know that much about the practice. I’ve been doing […]

13 Surprising Vegan Sources of Omega-3 Fatty Acids

13 Surprising Vegan Sources of Omega-3 Fatty Acids

In a recent post, we talked about balancing your omega-3 and omega-6 fatty acid intake on a vegan keto diet, primarily using nut and seed sources. This makes sense, as these foods are highest in fat, and therefore have the largest impact on your daily intake of these essential fatty acids.

Surprising Vegan Sources of Omega-3 Fatty Acids | Healthy Gamer Girl - These 13 surprising vegan foods will help you reach your omega-3 fatty acid intake before you know it!

While researching that article, I noticed that there were a lot of random foods that happened to have a good amount of omega-3 fatty acids, in a pretty highly favorable ratio with omega-6 fatty acids. Now, these foods likely won’t influence your omega 3 intake in any huge way, but it’s certainly interesting to note.

The values are g of ALA and LA per 100g of the food. This is obviously a more reasonable serving of broccoli than it for mustard, but I love mustard, and so it stays.

Food ALA (g) LA (g) Omega 3/6
broccoli 0.12 0.05 2.40
Brussels sprouts 0.21 0.09 2.33
cauliflower 0.15 0.07 2.14
zucchini 0.1 0.05 2.00
kidney beans 0.48 0.31 1.55
cabbage 0.12 0.09 1.33
arugula 0.17 0.13 1.31
cucumber 0.17 0.13 1.31
mustard 0.37 0.36 1.03
black beans 0.2 0.24 0.83
strawberries 0.06 0.08 0.75
blueberries 0.16 0.24 0.67
raspberries 0.06 0.12 0.50

The ratio at the end is the grams of omega-3 fatty acids, divided by omega-6 in any one of these vegan omega-3 sources. The idea is to get a ratio of around 3:1, which would be represented as .33 on the chart above. All thirteen of these omega-3 fatty acid sources have a more favorable ratio than 3:1, which is pretty cool.

Realistically, you’ll likely only eat 200-300g of any of these foods in a given day (mostly thinking cabbage, cauliflower, broccoli, arugula, cucumber and zucchini for my low carb and keto friends), but it’s pretty cool to note that doing so could get you around another .5g of ALA, or about 50% of the World Health Organization’s daily recommended intake for this nutrient.

Of course, if you’re trying to get all of your omega-3 fatty acids from vegan foods, you’ll want to consume closer to 3.7g of ALA every day (read more about that here), but this is a great start!

What’s your go-to source for omega-3 fatty acids? Let me know in the comments!

To read more about balancing omega-3 fatty acid intake, check out my previous post.

Optimizing Your Omega-3:6 Intake on a Vegan Keto Diet

Optimizing Your Omega-3:6 Intake on a Vegan Keto Diet

There are many factors that come into play when determining whether you’re getting the optimal amount of omega-3 fatty acids on a vegan ketogenic or low carb diet. In order to balance your intake of omega-3 fatty acids, it’s important to understand the sources of these […]

Vegan Keto Supplements You Do (And Don’t) Need

Vegan Keto Supplements You Do (And Don’t) Need

A while back, I wrote a post on which supplements you do and don’t need on a keto diet (link to that here!). This podcast episode is an effort to update that for my vegan keto peeps (there are dozens of us!).

Ep. 31: Can You Do Vegan Keto Without Soy?

Is a soy-free low carb or keto vegan diet possible? In today’s episode, we explore that question, and take a look at some vegan protein sources that aren’t soy! (more…)

Calcium and Low Carb Vegan Diets

Calcium and Low Carb Vegan Diets

I recently received a question asking how it’s possible to get enough calcium on a vegan keto diet (or even a low carb vegan diet), without resorting to fortified foods or supplements. As a fan of whole foods nutrition, I totally appreciate the desire to […]

Can I Do Vegan Keto Without Soy?

Can I Do Vegan Keto Without Soy?

A question that frequently comes up with clients is whether or not you can eat a vegan keto diet without soy or soy products for protein. After all, soy is a staple ingredient for many vegans, both for the nutritional content, and because so many […]

Can You Drink Wine on Keto?

Can You Drink Wine on Keto?

I’ve spoken before (on this podcast) about drinking on a diet, specifically on how to min-max your alcoholic beverage (and drunk eating) choices to keep you on track, and stave off any extra weight gain. However, this advice wasn’t reeeally keto-specific, and so the questions still remains: can you drink wine on keto? Will wine kick you out of ketosis? Should you drink one keto?

Okay, I’m not going to touch that last one. I’m not your mom, or your RA – if you want to have a glass of wine, I won’t shame you about it. I’m also not going to get into the help implications of drinking wine (or beer, or hard liquor) right now. I will, however, let you know what you’re in for if you do choose to drink wine and you’re on a ketogenic or very low carb diet.

Can You Drink Wine on Keto? | Healthy Gamer Girl - Let's take a look at which wines are best for drinking on a ketogenic or low carb diet!

So, how many carbs are in wine?

First, it’s important to establish that not all wines are alike. Beyond distinctions like color or grape varietal or region where the wine was grown, you have the most important factor in a glass of wine (at least for us ketoers): sugar content.

Fortunately for us, the sugar content (and carb count) of wine is a lot lower than that of something like a hard cider or beer. Unfortunately, most wines don’t actually list this number on the label, which can complicate the shopping process just a bit.

On average, a glass of wine (5 ounces, which is actually not as much as you would hope), contains between 1 – 7g of sugar. This is obviously a pretty big range, so it’s important to try and find a wine on that lower end of the spectrum.

Which wines have the least sugar?

So, this gets a little tricky because reds, whites and rosés can all be both high in sugar, and low in sugar. So sadly, you can’t just tell how much sugar is in a wine from the color.

In general, there are a few things you want to look out for. “Dry” wines will be your friend – these are wines where the sugar has been fermented out, leaving the wine less sweet tasting, but also less carb-heavy. On the opposite end of the spectrum are dessert wines. These are the ones packing all the sugar. Wines labeled “late harvest” also tend to be very high in carbs, and thus should be avoided on a ketogenic diet.

The same can be said for champagne. “Dry,” “brut,” or “extra brut” champagnes and sparkling wines have the least amount of sugar and will be the most keto-friendly of the lot.

A quick reference can be found below (from Shape). Keep in mind these vales are averages, and not necessarily true across the board!

Dry Reds
Pinot noir: 0.68g carbs per ounce
Cabernet franc: 0.71g
Merlot: 0.74g
Cabernet sauvignon: 0.75g
Shiraz/syrah: 0.76g
Zinfandel: 0.84g

Dry Whites
Pinot blanc: 0.57g carbs per ounce
Sauvignon blanc: 0.6g
Pinot grigio: 0.6g

Will I be kicked out of ketosis if I drink wine?

Assuming you have had a reasonable number of carbs before drinking wine (whatever that number is for you), and that you didn’t drink a bottle of super sugary wine, one or two glasses should be fine to include in a night out. Keep in mind that because your body cannot properly utilize both alcohol and food at the same time, you’ll be storing those extra calories as fat. Not a big deal for keto enthusiasts, so long as you don’t overload on the carbs while drinking!

So, can I drink wine on keto?

TL;DR – Yes, you can drink wine without being kicked out of ketosis. Look for dry wines, and avoid having too many carbs before or after your wine fiesta!

And, if you’re looking for some kitschy wine-themed accessories to spice up your wine night, check out this collection.

 

Keto supplements you do (and don’t) need

Keto supplements you do (and don’t) need

There are a lot of supplements on the market, targeted at those of us on a ketogenic diet. Are they necessary? No, most of them really aren’t. However, there are a few supplements I definitely recommend taking, especially on a lower carbohydrate or ketogenic diet.