Gluten Protein For Vegans: Enough Or Not?

A gluten-free, vegan diet can be a very restrictive diet and may not be necessary or beneficial unless you have celiac disease or a gluten-related disorder. It is a combination of a vegan diet, which eliminates all animal products, and a gluten-free diet, which excludes any foods that contain gluten, such as wheat, rye, and barley.

It is possible to get enough protein on a gluten-free, vegan diet, but it requires careful planning to ensure you are getting all the nutrients you need. There are plenty of plant-based proteins that are gluten-free, including grains, legumes, nuts, and seeds. Some examples of gluten-free vegan proteins include tofu, tempeh, edamame, chickpeas, lentils, kidney beans, almonds, walnuts, pistachios, peanut butter, chia seeds, hemp seeds, and nutritional yeast.

It is important to vary your protein sources and combine complementary plant proteins to ensure you are getting all the essential amino acids. For example, grains like rice are low in lysine, but legumes like lentils and beans are higher in lysine, so eating them together can provide all the essential amino acids.

In addition to protein, it is crucial to ensure you are getting enough vitamins and minerals on a gluten-free, vegan diet. Some key nutrients to focus on include vitamin B12, iodine, zinc, calcium, omega-3 fatty acids, and iron. Fortified foods or supplements may be necessary to meet your nutritional needs.

Overall, a gluten-free, vegan diet can be challenging, but with careful planning, it is possible to ensure you are getting enough protein and other essential nutrients.

Gluten-free grains and grasses

Gluten is a protein found in wheat, barley, and rye. For those with coeliac disease or a non-coeliac gluten sensitivity, eating gluten can cause symptoms like bloating, diarrhoea, and stomach pain.

Pure wheat grass and barley grass are gluten-free, but there is gluten in the seeds. If they are not harvested or processed correctly, there is a risk of gluten contamination.

Sorghum

Sorghum is cultivated as a cereal grain and animal feed. It’s also used to produce sorghum syrup, a sweetener, and alcoholic beverages. Sorghum is rich in fibre and can help slow the absorption of sugar, keeping blood sugar levels steady. It's also high in protein, with 1 cup (192 grams) containing 20 grams of protein.

Quinoa

Quinoa is one of the most popular gluten-free grains. It’s a good source of fibre and plant-based protein and is one of the few plant foods considered a complete protein source. Quinoa contains all eight essential amino acids. It's also packed with micronutrients and fulfils much of your daily magnesium, manganese, and phosphorus requirements.

Oats

Oats are one of the best sources of oat beta-glucan, a type of soluble fibre that can decrease both LDL (bad) and total cholesterol without affecting HDL (good) cholesterol. Oats are naturally gluten-free, but many brands may contain trace amounts of gluten due to cross-contamination during harvesting and processing. If you have coeliac disease or a gluten sensitivity, look for oats labelled as certified gluten-free.

Buckwheat

Despite its name, buckwheat is a grain-like seed that’s unrelated to wheat and is gluten-free. It provides plenty of antioxidants, including rutin and quercetin. Buckwheat may help reduce some risk factors for heart disease, such as lowering total and LDL (bad) cholesterol levels. It's also a good source of magnesium, copper, and manganese.

Amaranth

Amaranth is a highly nutritious grain with a rich history as a staple food for the Inca, Maya, and Aztec civilisations. Amaranth has a high fibre content and may decrease several heart disease risk factors. It's also a good source of magnesium, phosphorus, and manganese.

Teff

Teff is one of the smallest grains in the world but is high in fibre and protein. Both nutrients are essential for health and are associated with benefits like weight loss, reduced appetite, and improved regularity. Teff is also a good source of B vitamins, especially thiamine.

Corn

Corn is a popular gluten-free cereal grain consumed worldwide. It’s high in fibre and a rich source of the carotenoids lutein and zeaxanthin, which are plant pigments that act as antioxidants. Corn is also a good source of vitamin B6, thiamine, and manganese.

Brown Rice

Brown rice is gluten-free and is one of the healthiest gluten-free grains around. It has more fibre and a higher amount of many micronutrients than white rice. Studies show that choosing brown rice in place of white rice is associated with decreased risks of diabetes, weight gain, and heart disease. Brown rice is also a good source of magnesium and selenium.

Legumes

Lentils, for example, provide 16-18 grams of protein per cooked cup. They are also a great source of fibre, folate, manganese, iron, antioxidants, and other health-promoting plant compounds. Kidney, black, pinto, and most other varieties of beans are also high in protein, containing about 15 grams per cooked cup. They are also excellent sources of complex carbs, fibre, iron, folate, phosphorus, potassium, manganese, and several beneficial plant compounds.

Research shows that a diet rich in legumes can help decrease cholesterol levels, manage blood sugar, lower blood pressure, and even reduce belly fat.

Chickpeas are another type of legume that can be used to make hummus, a classic Middle Eastern dip or spread. When paired with pita bread, this combination provides all nine essential amino acids and is, therefore, a complete protein.

Nuts and seeds

• Sprinkled on oatmeal, smoothie bowls, cereal, and non-dairy yoghurt
• Finely chopped and sautéed with lentils and mushrooms as a ground beef substitute
• Finely ground and added to baked goods
• Added to quick breads, muffins, and pesto
• Mixed with dried fruit
• Sprinkled on breakfast bowls
• Garnishing roasted or sautéed vegetables
• Used in baking (e.g. almond flour)
• Snacking on them raw or roasted
• Spreading nut butter on sliced bananas, toast, or bagels
• Blending nut butter into smoothies or protein shakes
• Adding nut butter to stews or oatmeal for a creamier texture
• Making nut butter dipping sauces for fresh veggie spring rolls or fruit
• Using nuts in vegan stuffing or pilaf recipes
• Roasting and adding to salads

Walnuts

Walnuts are tree nuts known for their distinct brain-like shape. They are a great source of alpha-linolenic acid (ALA), an essential omega-3 fatty acid linked to improved heart health and brain function. Walnuts can be especially beneficial for vegans as the body can convert ALA to the other two types of omega-3 fats (DHA and EPA), but the conversion is quite low. Just one ounce (about a handful) of walnuts contains 2.6g of omega-3 fatty acids.

Brazil Nuts

Brazil nuts are native to South America and are light in colour and mild in flavour, with some slight bitterness. They are an excellent source of selenium, a micronutrient with antioxidant properties that is important for thyroid function, reproduction, and DNA synthesis. Selenium tends to be lower in plant-based diets, but one ounce of Brazil nuts provides almost 10 times the recommended daily intake. Consuming just half a Brazil nut daily or one nut two to three times per week can help vegans easily meet their selenium needs.

Pistachios

Pistachios have a beautiful green colour, a slightly sweet flavour, and a pleasantly crunchy texture. They are a great source of plant-based protein and healthy fats that can help support muscle growth, improve satiety, and provide sustained energy throughout the day. They also contain the antioxidants lutein and zeaxanthin, which are known for their benefits to eye health.

Almonds

Almonds are a well-known health food and are particularly good sources of plant-based protein and calcium. They have the highest calcium content of all nuts, making them an important source of this bone-supporting mineral for vegans.

Peanuts

Peanuts have slightly more saturated fat than almonds, but they are still a great source of heart-healthy polyunsaturated and monounsaturated fats. They also have the highest protein content of all the nuts on this list. They are a great staple source of protein in vegan diets due to their accessibility and affordability.

Cashews

Cashews are a versatile and delicious nut that can be used as a plant-based substitute for cheese and dairy-based sauces, especially when combined with nutritional yeast. They can be blended with non-dairy milk or water to make a basic "cream" for soups and curries, added to pasta sauces, or blended with water and lime juice to make "crema" for vegan Mexican dishes.

Pecans

Pecans have a dark, roasty flavour and are a good source of monounsaturated fats and fibre. They are also a great source of magnesium, providing about 8% of the daily magnesium requirements for men and 11% for women in just one serving.

Other Nuts and Seeds

Other nuts and seeds that can be enjoyed as part of a vegan diet include macadamia nuts, hazelnuts, pine nuts, pumpkin seeds, flax seeds, chia seeds, hemp seeds, and sesame seeds.

It is important to note that nuts and seeds contain "anti-nutrient" compounds like lectins and phytic acid, which can prevent the body from absorbing some minerals as efficiently. However, the health benefits of plant-based foods like nuts and seeds largely outweigh any negative effects caused by these compounds.

Additionally, while roasted nuts may contain higher levels of acrylamide and advanced glycation end products (AGEs), which have been linked to cancer and increased inflammation and oxidative stress, the serving size of nuts is small, so the amount of these compounds is likely too low to cause health concerns.

Overall, nuts and seeds are a nutritious and versatile food that can be an excellent addition to a vegan diet, providing a good source of protein, healthy fats, fibre, vitamins, and minerals.

Fruits and vegetables

While it is possible to get enough protein on a vegan diet, it is important to ensure that you are consuming a variety of fruits and vegetables to meet your nutritional needs.

When it comes to fruits, guava, cherimoyas, mulberries, blackberries, nectarines, and bananas are some of the highest in protein, with about 2-4 grams of protein per cup.

In addition to protein, these fruits and vegetables also provide other essential nutrients. For instance, green peas are a good source of iron, magnesium, phosphorus, zinc, copper, and B vitamins, while artichokes offer fibre, folate, and vitamins C and K.

By including a variety of these protein-rich fruits and vegetables in your diet, you can ensure that you are meeting your protein needs while also benefiting from the other nutrients they provide.

Plant milk

Plant-based milk is a good alternative to cow's milk, but it is important to note that it is not a direct substitute. While most plant-based milk alternatives have equivalent amounts of calcium and vitamin D as cow's milk, some have little to no protein.

• Pea milk (8g per cup)
• Soy milk (6.5g per cup)
• Cashew milk (4.5g per cup)
• Hemp milk (3g per cup)
• Oat milk (2g per cup)
• Almond milk (1.5g per cup)
• Rice milk (0.7g per cup)
• Coconut milk (0.5g per cup)
• Flax milk (0g per cup)

Frequently asked questions