A gluten-free, vegan diet is one that avoids all animal products and grains containing gluten. Diets like these are easier to follow now because they are more prevalent and manufacturers are developing foods specifically for these types of diets. Some stores and restaurants have designated aisles and menus for vegan and gluten-free options. The most important things to remember on a gluten-free, vegan diet are to eat a wide variety of foods in order to obtain enough vitamins and minerals and read labels so you know what you are eating.
Getting Enough Protein
One of your main concerns with a vegan diet is getting enough protein, so include sources of protein in every meal and snack. Soy products are a source of protein many vegans turn to because they are so versatile including tofu, tempeh and meat substitutes made from soy. In addition, consuming legumes, seeds, nuts, whole grains and lentils will help you keep enough protein in your diet.
Eating for Vitamins and Minerals
If you are on a vegan diet, you may risk vitamin and mineral deficiency if you are not consuming enough foods that contain them. Calcium is an important mineral you can get by eating an abundance of leafy greens like kale, collard greens and broccoli as well as calcium-fortified foods like juice and soy yogurt. B-12 is a vitamin that's almost only found in animal products so you might seek out products fortified with B-12, like soy products or cereals, or take a supplement. To obtain enough iron and zinc, consume fortified foods, mushrooms, peas, beans, lentils, legumes, leafy greens, baked potatoes with the skin on, dried fruits, nuts and soy products. Consider a multi-vitamin to fill in the gaps as well.
Substitutions for Dairy and Egg
There are a lot of dairy substitutes available that will help with everyday dairy replacements as well as cooking and baking. Some milks are made from soy, almonds, hemp, oats, rice or coconut. You may want to experiment with different kinds to find what suits your needs best. Tofu can be used as substitute for soft cheeses in recipes. Nutritional yeast also has a cheese flavor and texture for some recipes. Make buttermilk by adding 2 tsp. of lemon juice or vinegar to a cup of non-dairy milk. Egg substitutes can be a little more challenging. For substituting eggs in baking try using 1 tbsp. of flaxseed meal mixed with 3 tbsp. of water or half a banana. While there aren't egg substitutes for breakfast, you can make a tofu scramble that resembles scrambled eggs. You can also purchase egg replacement products at the store.
Substitutions for Gluten Products
Take advantage of several gluten-free products on the market. You'll need to read the labels to make sure the product is also vegan. You'll find gluten-free products for pancakes, pizza crust, bread, cinnamon rolls, bagels, beer, cereal, pasta, and just about anything you're looking for. The most important part of going gluten-free is to know your grains. For example, oats are gluten-free but may contain cross-contamination from nearby wheat fields, so purchase certified gluten-free oats. Rice, quinoa, teff, amaranth, corn, buckwheat, arrowroot and tapioca are all gluten-free grains that are safe to consume. They can be used for baking, breakfast cereals and healthy grains for lunch and dinner. Wheat is the main source of gluten that you will remove from your diet, but there are other gluten-containing grains to avoid as well, including spelt, kamut, rye, semolina, bulgur, barley, farino, matzo meal, triticale, durham and graham flour. Other products that may contain gluten unless otherwise stated are beer, candy, meat substitutes, dressings, soups, sauces, cereals, crackers, cookies, cake and pasta. Check for hidden sources of gluten in lip balms, medication, supplements, food additives, toothpaste and even play dough.
Lifestyle
Your lifestyle will probably change on this diet because of the types of foods you avoid. Restaurants may have gluten-free and vegan alternatives available or they may not, so call ahead to find out or check out restaurants on-line before heading there. If you live in an area where stores aren't carrying many gluten-free products and grains, speak to the store manager about adding them and shop on-line for specific products that can be shipped to you. Seek out like-minded individuals so you're not alone in your diet. There are many websites with forums, recipes and tips for gluten-free and vegan lifestyles. Experiment with different products and recipes until you have a repertoire of foods that are healthy and satisfying.
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