Protein on a Gluten-Free Vegetarian or Vegan Diet - PowerPoint PPT Presentation

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Protein on a Gluten-Free Vegetarian or Vegan Diet


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Title: Protein on a Gluten-Free Vegetarian or Vegan Diet

Protein on a Gluten-Free Vegetarian or Vegan Diet
Compliant Protein Sources
Whole Grains
  • You obviously can't eat wheat, barley, or rye if
    you're gluten-free, but there are tons of
    alternative grains out there. Amaranth and quinoa
    at about 8 to 9 grams of protein per cup of
    cooked grainare among your best bets for packing
    in the protein.
  • Other whole-grain alternatives include
  • Millet
  • Buckwheat
  • Teff

Beans are another obvious source of protein in
your diet, and there are literally hundreds of
great recipes for bean-based Gluten-Free Plant
Protein Concentrate Isolate dishes out there. A
cup of boiled lentils gives you 16 grams of
protein, while red kidney beans come in just
below that, at 15.5 grams per cup. If you have
celiac disease or non-celiac gluten sensitivity
and are particularly sensitive to trace gluten,
you do need to be aware of the prospects for
gluten cross-contamination in your beans.
Unfortunately, many farmers grow the gluten
grains wheat, barley, and rye in rotation with
beans, and they use the same equipment to harvest
Nuts and Seeds
  • A 1-ounce serving of pecans can provide you with
    nearly 3 grams of protein, while 2 tablespoons of
    chunky peanut butter nets you just over 8
    grams.7? You might also consider using almond
    flour to replace some of your regular gluten-free
    flour in baked goods to boost your protein
    consumption a 1-ounce serving contains 9 grams.
  • Other nuts include
  • Walnuts
  • Brazil nuts?
  • Pine nuts

Tofu and Soy Products
  • Soy can provide you with plenty of protein. For
    example, you can add gluten-free tofu to your
    dishes and snack on edamame. Use tofu in
    stir-fries, make gluten-free vegan pudding, or
    bake it in the oven with a marinade.
  • You also can get some gluten-free vegan protein
    from edamame-based noodles, and even a little bit
    from gluten-free soy milk.
  • ?

Meat Substitute Products
  • There's a multitude of meat substitute products
    on the market these days, both in the produce
    department of the supermarket and in the freezer
    section it seems like you can choose anything
    from a plain burger to exotic meat-free sausages.
  • Unfortunately for those of us in the gluten-free
    community, many of the most popular meat
    substitutes use wheat gluten in the ingredients.
    Steer clear of
  • Tofurky
  • Field Roast
  • Yves Veggie Cuisine
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