Recent Posts

Can You Get Enough Zinc on a Low Carb Vegan Diet?

Can You Get Enough Zinc on a Low Carb Vegan Diet?

Of all the ways of eating I’ve ever tried, I feel the best on when I stick with plant based low carb. Even further, I feel much better predominantly whole foods than relying on packaged ones. The downside to eating a vegan keto whole foods […]

Dairy Free Vegan Halo Top Review

Dairy Free Vegan Halo Top Review

I’ve been checking pretty diligently searching lately for the new vegan halo top and finally managed to track down a few dairy free halo top flavors at my local(ish) grocery store! I figured I might as well share my thoughts on it, since it’s not exactly […]

5 Fall Superfoods (That Won’t Break the Bank)

5 Fall Superfoods (That Won’t Break the Bank)

It seems like every month, we’re introduced to a new superfood from some far-fetched corner of the world that promises to be more nutrient dense than any other food we’ve ever seen before. Yes, these foods are all great and full of a wide variety of nutrients, but it’s kind of unnecessary to spend that much money on these foods when there are a ton of “superfoods” in every grocery store. (more…)

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 friends (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 […]