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Protein on a Gluten-Free Vegetarian or Vegan Diet

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Protein on a Gluten-Free Vegetarian or Vegan Diet

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  1. Protein on a Gluten-Free Vegetarian or Vegan Diet

  2. 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 grain—are among your best bets for packing in the protein. • Other whole-grain alternatives include: • Millet • Buckwheat • Teff

  3. Legumes 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 both.

  4. 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

  5. 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. • 

  6. 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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