A Healthier Vegan Version of Keto (Enhanced Nutrients)

Dr. Berg’s Healthy Keto and Intermittent Fasting Podcast

Dr. Eric Berg

Health & Fitness

4.6 • 1.6K Ratings

🗓️ 16 November 2023

⏱️ 13 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

I’m not against the vegan diet. But there are some key tips to follow if you’re trying to do keto as a vegan.

A vegan diet can still be an unhealthy diet. It’s crucial to ensure you’re getting the nutrients you need no matter what diet you’re on.

Some of the top things to avoid if you’re vegan are:

• Textured vegetable protein

• Soy protein isolates

• Fake meat

• High-fructose corn syrup

• Gluten

Certain nutrients are easy to get on a vegan diet. But, it’s difficult to get vitamin B12, selenium, iron, zinc, vitamin A, and vitamin D if you eat a vegan diet. It’s also difficult to get omega-3 fatty acids and amino acids if you’re vegan.

If you’re going to do a vegan version of the ketogenic diet, you need to go beyond just lowering your carbs and consuming high amounts of fat and a moderate amount of protein. You also really need to focus on getting the nutrients you need.

If you’re going to consume grains, you want to consume grains that are gluten-free, including:

• Oats

• Quinoa

• Millet

• Teff

• Buckwheat

You can also consume products made with almond flour. But keep in mind that when you consume grains, nuts, or legumes, you need to germinate them first to get rid of anti-nutrients.

Top vegan, keto-friendly foods to include in your diet:

• Nutritional yeast (non-fortified)

• Sauerkraut (raw version)

• Raw wheatgrass juice powder

• Spirulina

• Seaweed or sea kelp

• Extra virgin olive oil, coconut oil, or red palm oil

• Carrots

• Squash

• Bell peppers

• Leafy greens

• Nuts

• Hummus

• Avocados

You may also want to take taurine, an important amino acid, as a supplement to help avoid issues ranging from anxiety to gallstones.

Transcript

Click on a timestamp to play from that location

0:00.0	You know why some vegans don't like me. Sometimes they'll do videos,
0:05.1	anti-Drberg videos, but I'm half vegan. Half of my meal is vegan.
0:10.5	Of course the other half is carnivore. The point is that if you're trying to get all your nutrients,
0:16.4	of course with any type of diet, whether it's keto, vegan, or vegetarian, you want to do the healthy
0:21.6	version of that. I mean, you can call yourself a vegan and just eat sugar and refined carbs and junk foods, eat
0:28.0	at the fast food restaurants, so you just want to do the healthy version of whatever diet you're doing. So today I'm going to give you some important
0:33.7	tips on doing the vegan version of keto because I did a video years ago and I wanted to give you an update. I mean the goal of any
0:40.0	diet is to improve your health, right? You don't want to create a
0:44.2	nutritional deficiency. So you want to do real food, not fake food. Like certain
0:50.2	things you definitely want to avoid. You don't want to eat any type of vegan food
0:56.2	with ingredients like textured vegetable protein
0:59.4	or soy protein isolates,
1:01.8	or some of the ingredients in fake meat and of course the high
1:05.1	fruit is corn syrup and of course if you're going to do grains there's certain
1:08.0	grains that are non-gluten that I'll talk about and of course we're going to
1:11.9	germinate those grains to get rid of
1:14.8	some of the antinutrients like phytic acid for example that prevents zinc from
1:19.2	going in the body and other minerals as well. So let's first talk about nutrients. There are certain nutrients that are very easy to get on a vegan diet.
1:27.3	Okay? You can get plenty of vitamin K1. You can get plenty of vitamin C, you can get folate, you can get potassium, and a lot of the
1:36.4	phytophit nutrients, but the nutrients that are very difficult to get on a vegan diet would
1:40.9	be B12, selenium, iron, zinc, vitamin A and I'm talking about the active form
1:47.2	of vitamin A called retinol. If you're a vegan you have to convert beta carotene into retinol and that's more difficult.
	...

Please login to see the full transcript.

Previous episode | Next episode

Disclaimer: The podcast and artwork embedded on this page are from Dr. Eric Berg, and are the property of its owner and not affiliated with or endorsed by Tapesearch.

Generated transcripts are the property of Dr. Eric Berg and are distributed freely under the Fair Use doctrine. Transcripts generated by Tapesearch are not guaranteed to be accurate.