Vegan Keto - It's Easier than You Think

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Vegan Keto - It's Easier than You Think - Thomas DeLauer



The conversion of ALA to EPA and DHA tends to be inefficient - it’s commonly estimated that 5% to 10% of ALA is converted to EPA, but less than 2% to 5% of it is converted to DHA

Although conversion is slow and incomplete, it appears to be sufficient to meet the needs of most healthy people if ALA intake is sufficient

For vegans (or vegetarians) who consume few, if any, direct sources of EPA and DHA, a ratio of omega-6 to omega-3 fatty acids ranging from 2:1 to 4:1 has been suggested as being optimal to ensure maximum conversion of ALA to EPA and DHA

However, recent research suggests that optimal conversion is achieved with a ratio of 1:1, although this is significantly more difficult to achieve

bHB & Leucine Oxidation

A study published in The Journal of Clinical Investigation found that bHB caused leucine oxidation to decrease by 18-41% (mean was 30%), and incorporation of leucine into skeletal muscle protein increased 5-17% (mean was 10%)

Meaning that decreases leucine oxidation and promotes protein synthesis in human

https://www.ncbi.nlm.nih.gov/pubmed/3392207

An additional study, published in the journal Lancet, administered bHB to obese subjects (more than 150% ideal body-weight) who were either receiving a 600 kcal diet containing 34 g protein on one day with a total fast (water and vitamins only) on the next day, for 21 days, or were undergoing therapeutic starvation for 14 days

Both intravenous and oral hydroxybutyrate significantly reduced net body protein loss as measured by total urinary nitrogen and it did not significantly affect the rate of weight-loss but seemed to increase the fat/lean ratio of the tissue loss

https://www.ncbi.nlm.nih.gov/pubmed/6129367

Pea Protein (Sunwarrior)

Unlike many other protein powders, pea protein is not derived from 1 of the 8 most common allergenic foods (milk, eggs, peanuts, tree nuts, soy, fish, shellfish, and wheat), allowing another option for those following restricted diets

Pea protein is derived from ground yellow split peas and often from a mechanical rather than the chemical separation of soy and whey proteins - this allows the pea protein to also retain soluble fiber

Many people also appreciate that producing pea protein uses fewer resources (water and fertilizers namely) and seems to be less environmentally impactful than other proteins

Polyphenolics, in coloured seed coat types in particular, which may have antioxidant and anticarcinogenic activity, saponins which may exhibit hypocholesterolemic and anticarcinogenic activity, and galactose oligosaccharides (byproduct of pea protein production) which may exert beneficial prebiotic effects in the large intestine*

Study - Journal of the International Society of Sports Nutrition

The study aimed at comparing the impact of an oral supplementation with Pea protein vs. Whey protein and Placebo on biceps muscle thickness and strength after a 12-week resistance training program

161 males, aged 18 to 35 years, underwent 12 weeks of resistance training on upper limb muscles - they were included in the Pea protein (n = 53), Whey protein (n = 54) or Placebo (n = 54) group

All had to take 25 g of the proteins or placebo twice a day during the 12-week training period.

Results showed a significant time effect for biceps brachii muscle thickness - thickness increased from 24.9 ± 3.8 mm to 26.9 ± 4.1 mm and 27.3 ± 4.4 mm at day 0, day 42 and day 84, respectively

Performing a sensitivity study on the weakest participants (with regards to strength at inclusion), thickness increases were significantly different between groups (+20.2, +15.6 and +8.6 for Pea, Whey and Placebo, respectively)

Concluded that since there was no difference obtained between the two protein groups, pea protein could be used as an alternative to Whey-based dietary products

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4307635/

References
1) http://ihpmagazine.com/wp-content/uploads/2014/11/072-080-CE-gillingham1.pdf
2) H, G. (n.d.). Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? - PubMed - NCBI. Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/9637947
3) Essential Fatty Acids. (2018, September 10). Retrieved from https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids
4) Vegetarian’s Challenge — Optimizing Essential Fatty Acid Status. (n.d.). Retrieved from https://www.todaysdietitian.com/newarchives/020810p22.shtml
5) Administrator. (n.d.). Conversion Efficiency of ALA to DHA in Humans | Overview. Retrieved from http://www.dhaomega3.org/Overview/Conversion-Efficiency-of-ALA-to-DHA-in-Humans
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