How Can I Use Chia Flour
Use chia flour much like flaxseed meal in a broad range of recipes. You can use chia flour as a 1:1 substitute for flaxseed meal in most recipes.
You can also make a chia egg replacement by mixing 1 tablespoon of chia flour with 3 tablespoons water. Let the mixture stand for a few minutes to thicken before using.
It turns out that chia flour can also be used as a stand alone ingredient. In addition to this recipe, my 1-Ingredient Chia Flatbreads are a shining example of what chia flour can do as a solo ingredient.
Top 9 Best Keto Protein Powder Of 2022
- Certified for sports by the NSF
- Relatively pricey
This brand offers one of the best and high-quality protein powders. This protein powder contains 20 grams of protein in each serving and comes with low-carb content, one gram in each scoop. As a whey protein isolate, this protein powder contains a significant amount of protein compared to when protein concentrate. This is an excellent option if you are on keto because the protein content outweighs carbohydrates. The protein powder comes in multiple flavors, including strawberry, chocolate, vanilla, and unflavored. You can add this supplement to recipes and beverages. Also, it is gluten-free, third-party tested and does not contain synthetic flavors or sweeteners. This is an excellent option if you prefer an unflavored or flavored protein powder.
Promix Vegan Protein Powder
- Each flavor contains B12
- The NSF does not approve one flavor
This is a pea-based protein powder that is obtained from yellow pea protein isolate. It contains 3 grams of carbohydrates and 25 grams of protein per serving. This is one of the best low-carb protein powders, and it comes in two flavors, including chocolate and vanilla. The NSF approves this protein supplement for sports however, some flavors are not, including Raw Chocolate and Vegan B12. The latter is unflavored and contains essential vitamins however, B12 is also included in all the other flavors. This protein powder does not contain artificial sweeteners and is flavored with monk fruit. The company is among the top rated in formulating top-tier quality protein powders and focusing on sustainability. Promix uses plastic-free packaging and is dedicated to channeling a percentage of its profits to sustainability courses.
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Almonds And Macadamia Nuts
Not all nuts are good choices for keto vegetarians. Why? Besides the fact that some nuts are too high in carbs, they are also easy to over-consume.
Youll be surprised what a true serving of nuts looks like. Its a quick way to go over your macros. With that in mind, you want to choose nuts that are both low in carbs and high in protein.
Almondsand Macadamia nutsare great options for this very reason. One serving of almonds has 3g of net carbs while a serving of Macadamia nuts has 1.5g net carbs .
Figuring Out How Much Protein You Need
On a standard Ketogenic diet , 15-35% of your calories should come from protein. We recommend you aim for the higher end of the scale if youre very active, pregnant or breastfeeding.
In grams, this looks like:
- Very active people should aim for 1.6 grams of protein per kilogram of body weight
- Moderately active people should aim for 1.3 grams of protein per kilogram of body weight
- Sedentary or minimally active people should aim for 1 gram of protein per kilogram of body weight .
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Low Carb Meat Substitutes
You may be wondering if there are enough keto-friendly meat substitutes that can make being a keto vegetarian practical.
Thankfully, there are many meat substitutes that are very low in carbs but also high in protein. The following is just a sampling of some vegetarian keto protein sources.
- Tofu : 2g net carbs, 4.9g protein
- Tempeh : 9g net carbs, 19g protein
- Seitan : 14g net carbs, 75g protein
- Boca burger : 2g net carbs, 13g protein
- Beyond Meat Vegan Chicken Strips : 4g net carbs, 20g protein.
Orgain Keto Plant Protein Powder
Item No. 0439319
Want to go keto, but keep it plant-based? Introducing the first ever certified organic, vegan keto protein powder. With 10g of plant-based protein and 13-14g of organic, plant-based fat, this protein powder serves up the perfect keto-friendly ratio of protein to fat using all plant-based ingredients. Now that’s good, clean nutrition! And because we’re serious about keeping it clean, you can bet that in addition to organic, this powder is free of any gluten, soy, GMOs, artificial colors, flavors or preservatives. Enjoy our Keto Plant Protein Organic Keto-genic Protein Powder in the liquid of your choice! Water, almond milk, tea, coffee or even your morning smoothie. Go ahead and scoop things up a notch.
- 10g plant-based protein
- Ideal keto ratio of protein to fat
- Certified USDA organic
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Vega Vs Orgain Protein Powder Reviewed By Plant Based Chef
Nutrition | Written by Nathan | Updated on 23 November 2022
Vega vs Orgain: which is better overall and per criteria such as macronutrients, micronutrients, quality ingredients and more?
These two brands are popular among lifters looking for non-animal based protein shakes to supplement with and to be fair, theyre a close match as far as protein powders go.
However, the choice can be made easier by looking over the plant based chefs views on the pros and cons of both brands. In turn, this can make it easier to select one brand over another depending on an inviduals on preferences such as budget, calories, protein needs, vitamin variety, training needs, taste and more.
Ketogenics Zero Carb Protein Powder
Image courtesy KetoGenics
KetoGenics’ Zero Carb Protein powder is made from a blend of milk protein concentrate and whey protein isolate. It’s also keto-friendly and gluten-free. This protein powder has 20 grams of protein and zero grams of carbohydrates per serving.
Plus, it’s free of soy, GMOs, and artificial ingredients. KetoGenics’ Zero Carb Protein powder is a great option for people who are looking for a clean, animal-based protein powder that’s low in carbohydrates.
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Dymatize Iso100 Hydrolyzed Protein Powder
ISO100 belongs a spot on our list not just because its a low-calorie protein powder but because its a hydrolyzed whey isolate that improves absorption, allowing for a speedier muscle tissue repair process. Will it make a significant difference? Well, thats debatable. But when it comes to muscle-building supplements, any advantage is a good advantage. ISO 100 is also perfect for anyone whos sensitive to lactose, not to mention, itll mix perfectly without clumping.
Theres a nice 25g of protein, 0 fat, carbs, and very low-sugar as well, similar to the Isopure.
Many users all really like the flavor but youll have to decide which you like best if you opt for this low-calorie protein powder.
- Hydrolyzed whey protein isolate, whey protein isolate
- Natural and artificial flavors, salt, soy lecithin, sucralose, steviol glycosides
Who makes it
Dymatize produces some of the highest quality products, led by Dr. Rob Wildman, who has over 50 years of experience developing revolutionary products based on Real Science.
They test their product with elite athletes to ensure theyre top-notch.
Anthonys Premium Pea Protein
Another great plant-based option, Anthonys pea protein powder has the lowest calories out of any of our picks. Of course, it also has the lowest amount of protein at 8 grams per serving. But the reason we included it is that its a convenient and easy way to get extra protein in your diet because its best used in powdered mixes, baked goods, desserts, and more.
It also only has one ingredient vegetable pea protein isolate. Thats it! This powder is made from removing the starch and fiber of yellow peas, then grinding them into a fine powder.
As for other nutrients, Anthonys pea protein has 10% iron per serving which is an essential mineral that supports health
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How To Choose The Best Vegan Protein Powder
Finding the best protein powder is not as uncomplicated as it seems. The truth is that protein powders have key differences that might appeal differently to distinct individuals with specific wants or needs.
You might have people that want clean, organic protein powders for the sake of overall health, and you have others that dont mind having an additive or two as long as that is synonymous with a lower price.
Below were going to look at key factors that have influenced our choices of vegan protein powders.
Are Vega & Orgain Safe Of Heavy Metals & Other Contaminants
Heavy metals and other contaminants have been reported in many protein powders and especially those that are plant based which contain higher amountsboth brands may contain heavy metals and other contaminants.
The soil contains heavy metals such as lead, mercury and cadmium that naturally occur in the Earth and are absorbed by the roots and bones and hides of cows that graze which means this concern is also shared by fresh produce that is grown at home such as broccoli or store bought spinach. These plants and animals are the sources of ingredients for both these brands and exposure is inevitable.
However, both brands declare that their products are tested under strict standards with the supervision of federal and state regulations and are manufactured as per U.S. Current Good Manufacturing Practices established by the United States Food and Drug Administration ensuring products are safe to use and ingredient claims are valid.5
In addition, research shows that exposure to heavy metals through protein powders does not pose a health or carcinogenic risk to those who consume it and such claims are unwarranted.6 Therefore, both brands are safe from heavy metals and contaminants and there should be no danger of having them as a protein source for those looking on how to lose weight in 7 days.
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Are Vega & Orgain Healthy
Vega and Orgain powders and shakes are a very healthy choice for those looking for meal replacements and protein supplements. They are both made from high quality ingredientsVega is a gluten free powder rich in protein derived from pea and brown rice and a blend of healthy green consisting of organic kale powder, spinach powder and broccoli powder.
How much broccoli should you eat to lose weight? About 8 lbs., if eaten for a straight month in an extreme scenario, but the addition of this healthy vegetable makes Vega proteins quite wholesome. This fusion allows for easier muscle growth and weight loss. Their products are also vegan friendly.
Orgains products on the other hand are manufactured from organic sources packed with highly nutritious and highest grade ingredients. The powders are gluten free, non GMO, free of artificial colors, preservatives and sweeteners. Orgain uses stevia and erythritol rather than sugar which are both healthier sweetenerserythritol is a sugar alcohol and an organic compound that is naturally occurring.
Vega and Orgains products are not only healthy, but can help someone in their journey to losing weight and packing on muscle while enjoying a variety of delicious flavors.
What Are Ketosis And Ketogenic Diets Anyway
Ketogenic diets elicit the state of ketosis. Ketosis is when the body produces ketone bodies, mainly from fats to use as an alternative fuel in times of fasting or drastic carbohydrate restriction.
When stored carbohydrate reserves arent sufficient to supply the glucose necessary to fuel the brain and central nervous system, an alternative fuel source is needed. Ketones are created in the liver to supply the necessary fuel to the body and brain.
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Grind In A Small Blender Or Electric Coffee Mill
Measure the amount of chia seeds called for in the recipe . Depending on the capacity of the device you are using, process all, or a portion of the seeds at a time. I suggest pulsing to grind, and shaking the coffee mill or blender in between pulses to ensure an even grind. Process until the seeds are a fine flour.
Plantfusion Complete Plant Protein
PlantFusion is a great plant-based protein powder in general, and with under 2 grams of net carbohydrates per serving, its a good option for a ketogenic diet as well.
Theres 21 grams of protein, 3 grams of fat, and 2 grams of carbohydrates in a 120 calorie serving.
Lets take a quick look at the ingredients:
PlantFusion Amino Acid Infused Protein Blend, Natural Flavor, Stevia Extract Powder, Silica, Guar gum, Lucum powder, Luo Han Guo extract, Yacon powder.
While I didnt list them all out, theres a blend of 5 different plant protein sources.
Its sweetened with stevia, and theres no added sugar. The low amount of carbohydrates simply come from the protein isolates .
On top of being keto-friendly, theres more to like about PlantFusion:
- Has added BCAAs
- Contains an enzyme blend to improve digestion
- Very good taste with a nice frothy texture
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Best Low Carb Vegan Protein Powders To Reach Your Fitness Goals
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Are you looking for a Low-Carb Vegan Protein Powder? If you eat a plant-based diet, you are already getting your carbs from legumes, grains, fruits and vegetable so it is logical to go for a protein powder that is on the low side on carbihydrates, epsecially if you are looking to lose weight or cut down on calories to meet your fitness goals.
Vegan Protein Powder are made by isolating the protein in plants so it is completely possible to find some that are low in carbs and have a great caloric and macronutrient profile for your needs.
The carbohydrates in protein powder usually come from the sugars and flavors added to make it tasty so those that are lower in carbs will often be unflavored so you can choose to drink them plain or mix them with smoothies or other drinks for some flavor.
But I have also found some low-carb vegan protein powders that are both tasty and dont have more than 3 grams of carbs so you can have both the flavor and nutrition you desire.
Below you will find the best low vegan protein powder with than 3 grams of carbs.
Is It Okay To Have A Flavored Protein Powder
It depends on your personal preferences. If you’re someone who enjoys the taste of protein powder and find that it helps you stay on track with your fitness goals, then by all means, flavor away! However, if you’re not a fan of the taste or find that flavored powders are too sweet for your liking, then you can always stick to unflavored options.
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Legion Whey+ Chocolate Whey Isolate Protein Powder
Image courtesy Legion
Legion’s Whey+ protein powder is made from whey protein isolate. It’s also keto-friendly and gluten-free. This protein powder has 25 grams of protein and only four grams of carbohydrates per serving.
Plus, it’s free of dairy, soy, GMOs, and artificial ingredients. Legion’s Whey+ protein powder is a great option for people who are looking for a clean, animal-based protein powder that’s low in carbohydrates.
Spinach A Great Source Of Protein
A simple solution when it comes to getting enough protein as a keto vegetarian is to include more spinach into your diet.
If youve been using iceberg lettuce for your salads and the like, switch to raw spinach. Spinach is chock full of great nutrients, where iceberg lettuce barely has any.
This leafy green comes in at about 3g of protein per 100g and only 1g of net carbs.
So not only is it a great source of protein it is also low in carbs, making it a wonderful choice for vegetarians wanting to do keto.
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Nature Fuel Keto Meal Replacement Powder
Image courtesy Nature Fuel
Nature Fuel’s Keto Meal Replacement powder is made from a blend of plant-based proteins, including pea protein and pumpkin seed protein. It’s also keto-friendly, gluten-free, and dairy-free. This protein powder has 20 grams of protein and only four grams of carbohydrates per serving.
Plus, it’s free of soy, GMOs, and artificial ingredients. Nature Fuel’s Keto Meal Replacement powder is a great option for people who are looking for a clean, plant-based protein powder that’s low in carbohydrates.
Total Carbs Vs Net Carbs
In nutritional labels, youll often see two separate measurements for carbs: total carbs and net carbs. The key difference is that total carbs include all the different types of carbs such as starches, dietary fiber, and sugars.
Net carbs, on the other hand, only include carbs that the body can fully digest into glucose so this a more relevant measurement, and the one Ill be sharing for the protein powders mention below.
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Introducing The New Orgain Keto Plant Protein Powder
Lets face it, vegans and keto dieters tend to have polarizing philosophies on nutrition. One eats meat. The other doesnt. One is carb restrictive. The other is carb permissive.
Yet despite their extreme differences, they both share commonalities and are linked to various health benefits.
The Vegan diet is made up of only plant-based foods, devoid of animal products. Protein is typically derived from legumes, grains, nuts and seeds.
The Keto diet emphasizes fat-rich foods and involves a drastic reduction in carbohydrate intake, thereby rewiring your body to replace glucose with fats as the primary source of fuel. Protein in this diet is typically derived from animal proteins and full fat dairy.
A vegan diet has been shown to lower the risk of chronic health conditions, including heart disease, diabetes, and cancer. Research also suggests that those who follow a vegan diet tend to weigh less than non-vegan dieters.
Like the vegan diet, the keto diet is well known for its effectiveness in weight loss, blood sugar control, and reduced risk for heart disease. Keto fans praise the diet for supporting increased energy, better appetite control, improved exercise endurance, and sharpened mental focus.
Given the touted benefits of both diets, why not create coalescence? By putting a vegan spin on the keto diet, individuals can benefit from both dietary approaches. And so the vegan keto diet was born.
Lifes a journey, fuel it right!