Celiac.com Sponsor (A1):



Celiac.com Sponsor (A1-m):


  • You've found your Celiac Tribe! Join our like-minded, private community and share your story, get encouragement and connect with others.

    💬

    • Sign In
    • Sign Up
  • Lisa Cantkier

    High-Protein Plant-Based Foods

    Lisa Cantkier
    0
    Reviewed and edited by a celiac disease expert.

      Journal of Gluten Sensitivity Autumn 2015 Issue - Originally published October 19, 2015


    Image: CC--naturalflow
    Caption: Image: CC--naturalflow

    Celiac.com 02/09/2016 - The top 8 food allergies in Canada are eggs, milk, peanuts, tree nuts, seafood, sesame, soy and wheat. If you have a food allergy and feel limited by it, it's a good idea to explore plant-based options. Plants offer so many benefits—they alkalize your body, reduce inflammation, beef up your vitamin, mineral, phytonutrient, antioxidant and fiber intake, and much more!

    And if you think that plant-based foods lack protein to get you going and keep you satisfied, guess again! Certain plant-based foods contain all of the essential amino acids we need and can completely replace animal protein.



    Celiac.com Sponsor (A12):






    Celiac.com Sponsor (A12-m):




    Here are four choices that are high in protein and loaded with additional nutrients. Enjoy each one in their whole form in a variety of ways—they are also available in flour form for baking!

    Amaranth

    Amaranth—a gluten-free grain that is high in fiber, manganese, magnesium and calcium—is a complete protein, containing all of the essential amino acids. It actually has more protein than quinoa, gram for gram—one cup of raw amaranth contains 28.1 grams of protein. Another benefit is that it can lower hypertension and cholesterol. Amaranth can be enjoyed as breakfast porridge, in muffins or as a side dish.

    Buckwheat Groats

    Buckwheat is the seed of a fruit in the rhubarb and sorrel family. Another complete protein that does not contain wheat or gluten despite its very misleading name, buckwheat is a great source of folate and zinc, which have both been shown to support fertility/virility in women and men. Both of these nutrients are also excellent for our immune system. Buckwheat is a good source of fiber and magnesium. It can be enjoyed for pancakes, as porridge or a side dish replacement to rice. One cup of raw buckwheat contains 22.5 grams of protein.

    Quinoa

    Quinoa functions like rice. Like amaranth and buckwheat, quinoa is also a complete protein. And like buckwheat, quinoa is technically not a true grain or member of the grass family either. Referred to as a "chenopod," quinoa is related to species such as beetroots, spinach and tumbleweeds. In addition to protein, quinoa contains many nutrients, including fiber, manganese, magnesium, phosphorus, folate, iron and zinc. Quinoa can be served in its whole form as a main or side dish, and quinoa flour is great in baked goods. One cup of raw quinoa contains 24 grams of protein.

    Teff

    Good things come in small packages! Last but not least, teff is the smallest grain in the world. Teff contains many amino acids and is high in protein—it just isn't a complete protein. It contains an excellent source of calcium, magnesium, zinc and iron, which are all important for immune function. Teff can be eaten as a hot cereal and is also available as tortilla wraps. One cup of raw teff contains 25.7 grams of protein.

    0

    User Feedback

    Recommended Comments

    There are no comments to display.



    Join the conversation

    You are posting as a guest. If you have an account, sign in now to post with your account.
    Note: Your post will require moderator approval before it will be visible.

    Guest
    Add a comment...

    ×   Pasted as rich text.   Restore formatting

      Only 75 emoji are allowed.

    ×   Your link has been automatically embedded.   Display as a link instead

    ×   Your previous content has been restored.   Clear editor

    ×   You cannot paste images directly. Upload or insert images from URL.


  • About Me

    Lisa Cantkier is a holistic nutritionist, lifelong celiac, health and wellness writer, and a nutrition coach at LibertyClinic.com in Toronto. She is the founder of GlutenFreeFind.com (@GlutenFreeFind) You can follow Lisa on Twitter at @LisaCantkier. Her site is. For more information, visit LisaCantkier.com


  • Celiac.com Sponsor (A17):
    Celiac.com Sponsor (A17):





    Celiac.com Sponsors (A17-m):




  • Related Articles

    Scott Adams
    The term gluten in reference to the cohesive, elastic protein mass remaining after starch is washed from a dough goes back to Beccari in 1745. Strictly speaking, gluten is found only in wheat because it is difficult to wash a cohesive protein mass even from rye, the closest relative to wheat, let alone from barley or oats or anything else. Unfortunately, a misuse of the term by the corn industry has become common in recent years. It has become fairly common to call corn storage proteins corn gluten. Personally, I think there is no justification for such usage. Corn may contain prolamins, as does wheat, but not gluten.
    When it comes to celiac...

    Jefferson Adams
    Celiac.com 10/05/2012 - Buckwheat flour significantly improves the nutrition and texture in gluten-free breads, according to a new study published in the journal Food Hydrocolloids. The study examines the role of buckwheat and hydroxypropyl methylcellulose (HPMC) in making gluten-free breads.
    The researchers point out that the food industry has cleared numerous formulation hurdles associated with removing gluten from dough, and created numerous new gluten-free products. However, they add, many gluten-free breads are still made with pure starches, "resulting in low technological and nutritional quality."
    The research team included M. Mariotti...

    Sheila Hughes
    Celiac.com 05/14/2013 - Despite the fact that millet is more nutritious than wheat, as well as other gluten-free grains, modern science lacks the processing technologies to manufacture it on a large scale. Millet is an age-old grain, however we have yet to harness its full potential due to this drawback.
    The preparation of millet includes fermentation, decortication, milling, and sieving. Most of millet being processed today is currently being down on a household level in rural areas, and due to this fact its availability is limited in urban areas. Another challenge with increasing millet production is making sure the nutritional properties are not...

    Jefferson Adams
    Celiac.com 04/04/2014 - Many people looking for gluten-free grains that pack a big punch turn to ancient grains like quinoa, sorghum, and millet. Now, more and more people are expanding that list to include teff, the ancient grain that is a staple in the Ethiopian culture.
    In fact, in some circles, teff is being called the next rival to quinoa. That may be due in part to the Ethiopian government's campaign to promote teff to western markets. The main selling points are that teff is gluten-free and nutritious, rich in amino acids, protein, iron and calcium. Teff also makes a good substitute for wheat flour in many recipes.
    These facts, along...

    Amie  Valpone
    Celiac.com 04/05/2016 - These fresh-tasting burgers make an easy weeknight meal. No buns here; you can serve these wrapped in romaine or Bibb lettuce leaves and eat them with your hands. Make sure your millet isn't too dry or the burgers won't stick together!
    Serves 6
    Ingredients:
    1 cup millet ½ teaspoon sea salt, plus a pinch for cooking millet 1 tablespoon ground flax seeds 3 tablespoons water 1 large carrot, peeled and grated 4 scallions, thinly sliced 1 handful fresh basil leaves, finely chopped 2 tablespoons freshly squeezed lemon juice 2 ½ teaspoons freshly grated lemon zest ½ teaspoon freshly ground black pepper 3 tablespoons co...

    Tina Turbin
    Celiac.com 05/17/2016 - The paleolithic diet, or paleo diet which happens to be gluten-free, has been growing increasingly popular among athletes and health advocates, but it has a history dating back to the mid-1970's as a means of preventing diseases and health conditions such as autoimmune diseases and cancer, when investigations were made of the eating patterns of our hunter-gatherer ancestors.
    The paleo gluten-free diet, the "biologically appropriate" diet, is named for the Paleolithic era, which extended 2.5 million years ending in 10,000 B.C. with the advent of agriculture and animal husbandry. It's comprised of the foods our human ancestors...

    Tina Turbin
    Celiac.com 06/07/2016 - Where are all my Mexican food lovers? This one is especially for you. These Mexican stuffed zucchini boats are a perfect gluten-free party dish. You can cut them up into smaller pieces and serve them as a tray snack that is nutritious and protein packed. I don't know about you but I love when I go to a party and there are plates of healthy items to snack on. I never feel good filling up on just potato chips and veggie sticks. Junk food makes you feel pretty junky.
    I really enjoy hosting get togethers at my house. Since I am a mom of three "kids" and am a grandmother as well, I tend to have a full house and like to make healthy...

    Tina Turbin
    Celiac.com 06/23/2016 - This is a very versatile gluten-free recipe. This paleo and gluten-free brownie pie crust can be made into a crust or simply eaten as gluten-free cookies. It is also totally OK to consume it raw since it is made out of all vegan ingredients. Based on the feedback I've received, it tastes delicious when prepared raw.
    This crust/cookie recipe is a wonderful base to build upon. I create a lot of raw cheesecakes with the crust and any leftovers are made into little cookies for later. The chocolate flavor in this is quite light so it won't overpower the other flavors you may want to work in with it.
    The only piece of...

    Tina Turbin
    Celiac.com 07/05/2016 - This is hands down one of the easiest and most loved weekend recipes I whip up. Healthy, protein packed, sugar-free, gluten-free, paleo and satisfying. When I have the entire family over they always request this easy sausage and peppers recipe. It works for brunch, lunch or even dinner. I must warn you though, this will go fast. Make plenty of extra so you have leftovers as this gluten-free recipe is delicious heated back up.
    If I have everyone over for brunch I will usually make a homemade frittata to go with this or some sweet potato breakfast potatoes. Even my two Maltese pups go crazy over the aroma that emanates from my...

    Miranda Jade
    Celiac.com 12/23/2016 - The air is crisp and my lips keep getting chapped. Must mean it is time for the holidays! I am not a fan of pumpkin but I do love the taste of butternut squash. I could eat butternut squash soup every day and never get sick of it.
    Our holidays are not quite as traditional as most. When I was younger we did the turkey, ham, stuffing, etc. As we got older and honestly a little sick of those items, we started to come up with more exciting menu items for the special holidays. For example, this year we plan on BBQing some fresh caught cedar planked fish and ribs and everyone is bringing some delicious sides and treats to go with the...

    Jefferson Adams
    Celiac.com 03/09/2017 - It's cheaper, more nutritious, and properly delicious. Will gluten-free flour made from cockroaches change the way bread is made?
    There's a great article over at Munchies. It's about two scientists from the Federal University of Rio Grande in Brazil, who have developed flour made from ground cockroaches that contains 40 percent more protein than normal wheat flour. Oh, and it happens to be gluten-free. Excited yet? Grossed out?
    As part of their research, food engineering students Andressa Lucas and Lauren Menegon discovered a new way of producing cheaper, more nutritious food with the cockroach flour, since it contains a...

    Leszek Jaszczak
    Celiac.com 07/08/2017 - The most frequently used materials in the baking industry are wheat, rye, and barley flours. However, due to the presence of gluten, they cannot be used for gluten-free food production. Gluten-free products are characterized by a low content of nutrients such as protein and minerals which are important for meeting normal physiological requirements. In addition, these products are readily available and the taste is far different from typical bread. [Marciniak-Åukasiak K., M. concentrate Skrzypacz gluten-free bread with amaranth flour in foods. Science. Technology. Quality, 2008, 4 (59), 131 - 140]. These issues raise the need for ...

    Jefferson Adams
    Celiac.com 11/15/2017 - Quinoa is regarded as safe for people with celiac disease. For many years, some celiac support groups listed quinoa as unsafe due to cross-contamination concerns. But any grain is unsafe for celiacs if it is contaminated with wheat, rye or barley. Some grains have a higher risk of such contamination, others have a low risk.
    Based on its low risk for cross-contamination, Celiac.com has had quinoa on our safe list since 1995. A vast amount of evidence supports that listing.
    The latest research shows that celiac patients can safely tolerate up to 50 g of quinoa daily for 6 weeks. The researchers in this test point out that fur...