Whether you are a gluten-free vegan, protein-info hunting, while avoiding animal products and dodging wheat and barley like the plague, or you just want a healthier variety in your diet including some vegan protein sources, you will find at least 4 juicy morsels of information. In this article I will cover 4 big whole foods, along with some bonus foods and tips. Who knows, maybe you’ll not only get inspiration for your next meal, but also some bonus facts along the way.
GF Vegan Diet: Protein Superfood 1
The most essential ingredient in my diet is brown rice. As a stable of most gluten-free diets, I pretty much eat it every day. There are countless dishes and products that contain rice, including a large portion of gluten-free ones. I focus on brown rice, is for a number of reasons, such as lower glycemic index of brown rice over white rice, higher fibre, and the key one, higher vitamin and protein content. The important fact is that I don’t just eat boiled brown rice (although I sure do eat that a lot). I also have a big tub of chocolate flavour GF vegan diet protein powder that adds 25 grams of protein to my diet every day with my ultra-delicious morning smoothie. ‘Nuff said.
GF Vegan Diet: Protein Superfood 2
Many GF vegans will disagree with my number one choice, touting the might of our second superfood: < soy. For some GF vegans, as well as some cultures around the globe, soy is an essential superfood. There tons of whole food soy options, and many more soy-based foods. Every day, there are more and more soy-based Gf vegan diet protein-rich products available. I caution you, however, on this one, to do some research on your own and make your mind up on your own how much soy you want in your diet. Some men will have concerns about hormone disruption from overdoing it with soy. I find that cutting out the glasses of soy as beverage is enough for me. Others may be concerned about sensitive or intolerance issues, particularly if you are already intolerant to multiple protein-rich foods. Do you research, and as always talk to your health care practitioner before beginning any new diet. Often beginning in moderation and for the purposes of variety is a useful option. Here are several bonus soy options and facts:
- Soy nuts
- Imitation meat products
- Imitation dairy products like ice cream, cheese, and milk
- Soy is about 20% protein (depending upon moisture content though. Nuts will have more by weight than tofu).
GF Vegan Diet: Protein Superfood 3
My next choice may be a surprise to those of you in readerland, omnivores and karmavores alike. Some of my gluten-free readers will recognize superfood # 3 as the dark horse in this tasty race. Number 3 is buckwheat. Imagine though, if you could go beyond some nice waffles (that I’d eat anyways, since they are so tasty, even if I could eat the wheat ones). What if you had the option to make bread, rolls, noodles, and more with a nutritious superfood, much higher in protein than brown rice. Even the adding that variety would be a good value. Well, let me tell you that buckwheat is great for baking, and I love gluten-free baking. If you really think about it, most of you reading this should already know that you can make tasty batter if you’ve had the aforementioned buckwheat waffles or buckwheat noodles.
- Buckwheat contains about 12% protein.
- Despite the name, buckwheat is not related to wheat or deer and is GF vegan.
GF Vegan Diet: Protein Superfood 4
I was a bit torn about superfood number 4. There are many runners-up, but the winner is: peas. The difference maker for the humble pea was its versatility. For example, I love [BONUS fact alert] lentils which come in at an impressive 10 grams of protein per 119 gram serving [end bonus fact alert]. I like lentil soup as much as the next guy, too. Think of what you can do with a pea, though:
- Leave it in the pod on a veggie platter.
- Add them to salads and pastas.
- Add them dried to snacks.
- Use the flour for gluten free baking.
- Split it in a soup!
- Works as a side dish with an endless list of Western world meals.
- Put fear into the hearts of many small children.
- Use the GF vegan protein powder in shakes and smoothies.
- 10g of protein per 149g of peas (cooked).
I could go on with number four, but I think I have demonstrated the superocity of our GF vegan protein source number four.
I could go on to mention many other high protein options, but I wanted a high-octane list of versatile superfoods that you might not have thought about using, at least in some of the ways I listed. I will go more in depth about both brown rice protein and pea protein in future articles or in one of my gluten-free vegan niche site.
Ultimately, I want to point out that if you just count the protein you are getting from these foods, it can really add up. Don’t forget to add in all the rest if you are doing the math to see if your diet meets your needs, for a fitness program, for example. I have been a weight-lifter and martial artist on and off for many years, and although maintain a slim build now, I have been 40lbs heavier in the past using the dietary principles I mention in the article, amongst other things. Again, remember your beans, legumes, and also the broccoli and spinach. There are lots of foods that both add precious variety and also have more than 5% protein in many forms that you can find them in your local supermarket.
I hope you have enjoyed this article: Top 4 List for a Gluten-Free Vegan Diet: Protein Superfood, you can find more resources in my other articles and in the signature box!