The Gluten Free Vegetarian

[Guest guest]

I thought some of you may be interested in this article form the

latest Orgran magazine - Everyday Health.

 

 

THE GLUTEN FREE VEGETARIAN

 

by Kate Marsh

 

As a vegan with Coeliac disease and type 1 diabetes, I don't make the

best dinner guest! In fact, many people ask me what on earth I eat.

But it really isn't that hard. In fact, many vegetarian staples are

naturally gluten-free - think of fresh fruit and vegetables, legumes,

nuts and seeds, dried fruits, brown rice, quinoa, buckwheat and

polenta. As for the foods that usually contain gluten, there are now

plenty of alternatives from GF pasta and breads to cereals, corn -

tortillas and crispbreads. So whether or not you follow a vegetarian

diet, there are plenty of gluten-free plant-based meals to enjoy!

 

 

WHY VEGETARIAN ?

 

There are many reasons that people choose to adopt a vegetarian diet,

one of the main ones being improved health. And with a wealth of

evidence to support the fact that a vegetarian diet can contribute to

better health, this is a very good reason to be building our diets

around plant foods.

 

A number of studies have now shown that vegetarians have lower rates of:

 

• cardiovascular disease

 

• hypertension

 

• some cancers

 

• type 2 diabetes

 

• gallstones

 

• kidney stones

 

• constipation

 

• obesity

 

And while vegetarians generally weigh less, are more active and avoid

smoking, health outcomes remain better even when these factors are

taken into account. A number of studies have also shown that

vegetarians have greater longevity.

 

While vegetarians have less of some dietary components that may

increase disease risk, such as saturated fat and cholesterol, it may

be that the health benefits they enjoy come more from having a greater

intake of foods which have benefits for our health including fruits,

vegetables, wholegrains, legumes, nuts and seeds. These foods are not

only rich sources of vitamins and minerals but also provide a range of

antioxidants and phytochemicals not seen in most animal foods and

which are being increasingly linked with protection against disease.

 

Unfortunately many of the diseases which are now so prevalent in

Western society, including heart disease, type 2 diabetes and cancer,

are linked with poor eating habits and a sedentary lifestyle. A well

balanced vegetarian diet fits well with the healthy eating habits we

should all be adopting and most people would benefit from eating a

diet incorporating more plant-based foods even if they choose not to

become vegetarian.

 

 

WHAT TO EAT?

 

A well planned vegetarian diet can certainly meet all our nutritional

needs, but there are some nutrients that may need special attention.

 

PROTEIN

 

Protein is an essential nutrient that is required for many vital roles

in the body including growth and repair cells, formation of enzymes

and hormones, normal functioning of muscles, transmission of nerve

impulses and to protect the immune system. Proteins are made up of

simple compounds called amino acids - some of these can be made by the

body while others must be supplied by the diet - these are known as

" essential " ammo acids.

 

Foods contain varying amounts of the essential amino adds and it is

easy to obtain enough of all the essential amino acids by having a

variety of the different types of plant foods such as legumes, grains,

nuts and seeds, soy products, and vegetables in your diet. It was once

thought that certain combinations of plant foods had to be eaten at

the same meal to ensure sufficient essential amino acids. It is now

known that strict protein combining is not necessary

 

Tips for meeting your protein needs:

 

Include the following foods in your diet each day.

 

• Legumes such as chickpeas, lentils, kidney beans, split peas and

borlotti beans.

 

• Wholegrains such as brown rice, buckwheat, polenta, quinoa and amaranth.

 

• Dairy or soy products including milk, yoghurt, soy milk and tofu.

 

• Nuts and seeds.

 

 

VITAMIN B12 (cobalamin)

 

Vitamin B12 is an essential vitamin and one thatcan be a problem for

vegetarians, especially vegans, as it's not naturally found in plant

foods. We need B12 to form red blood cells, to maintain a healthy

nervous system and to synthesize DNA during cell division. Deficiency

can cause a type of anaemia and can also lead to irreversible nerve

damage. This is particularly important for infants, children and women

who are pregnant or breastfeeding as newborn babies have very little

of their own stores of vitamin B12 and rely on obtaining this from

their mother's breastmilk.

 

B12 is found in red meat, poultry and seafood as well as milk,

yoghurt, eggs and cheese. The B12 is made by bacteria in the large

intestine of animals, and is transferred into the animal's meat or

milk. Plant foods including mushrooms, tempeh, miso and sea vegetables

are often reported to provide some vitamin B12, however, these plant

foods are not a reliable source of this vitamin. They often contain an

inactive form of B12, which interferes with the normal absorption and

metabolism of the active form in the body and will not prevent a

deficiency.

 

Tips for meeting your vitamin B12 needs

 

If you eat them, include dairy products and eggs in your diet

regularly (1 glass of milk plus 1 tub of yoghurt plus 1 egg plus 40g

cheese would provide your daily requirement).

 

If you follow a vegan diet, include fortified soy milk. There are also

some other fortified foods such as vegetarian burgers, sausages and

yeast extracts but these usually contain gluten. (2V2 glasses of

fortified soy milk would provide your daily requirement.)

 

If you don't eat foods containing vitamin B12, take a B12 supplement.

 

 

IRON

 

Iron is an essential mineral which plays a vital role in forming

haemoglobin, which transports oxygen around the body, and in assisting

in energy-producing chemical reactions and maintaining a healthy

immune system. Low iron levels lead to anaemia with symptoms including

tiredness, breathlessness, loss of appetite and headaches. This is a

common problem in undiagnosed Coeliac disease.

 

There are two types of iron in food - haem iron is found in animal

foods such as meat, poultry and fish while non-haem iron is found in

eggs and plant foods such as legumes, cereal grains, nuts, seeds, dark

green leafy vegetables and dried fruit. Non-haem iron is not as well

absorbed by the body but its absorption is increased in the presence

of vitamin C, while the tannins in tea and coffee and phytates in

wholegrains and legumes can inhibit the absorption of iron.

 

Tips for meeting your iron needs:

 

• Eat legumes, tofu, dark green leafy vegetables, nuts, seeds and

wholegrains regularly.

 

• Include a vitamin C-rich fruit or vegetable at each meal.

 

• Limit your intake of tea and coffee to between meals rather than

with meals.

 

 

ZINC

 

Zinc is needed for reproduction, growth, wound healing, sexual

maturation and for maintaining a healthy immune system. While it is

found widely in plant foods, like iron, its absorption is reduced by

phytates found in wheat bran, wholegrains and legumes. Processing a

food by soaking, fermenting or sprouting can reduce the phytate level

and make zinc more readily available.

 

Tips for meeting your zinc needs:

 

• Eat legumes, tofu, tempeh, nuts, seeds, and wholegrains regularly

 

• Use sprouted legumes (eg. mung beans) in salads and sandwiches

 

 

CALCIUM

 

Calcium is important for healthy bones and teeth and also plays a role

in muscle contraction and relaxation, blood clotting, nerve

function and regulation of blood pressure. For lacto-ovo vegetarians,

dairy products provide plenty of calcium.

Vegans can obtain their calcium from fortified soy milk and yoghurt,

tofu or other plant foods rich in calcium. Calcium absorption is

improved in the presence of vitamin D but is inhibited by sodium,

caffeine and excess anima! protein.

 

Tips for meeting your calcium needs:

 

• Eat a variety of calcium-rich foods including dairy products or

calcium-fortified products.

 

• Include other plant-based sources of calcium regularly in the diet

such as tofu set with calcium, almonds, unhulled tahini, dried figs

and dark green leafy vegetables including broccoli and Asian greens

such as bok choy, kale, collard greens.

 

• Limit your salt intake.

 

• Limit caffeine found in tea, coffee, cola and 'high energy' drinks.

 

• Make sure that you get enough vitamin D — this vitamin helps to

regulate calcium absorption in the body and can be obtained from a

minimal amount of natural sunlight on the skin.

 

 

PUTTING IT ALL TOGETHER

 

A varied and well-balanced vegetarian diet can provide all of the

nutrients you need for good health. In fact a vegetarian diet closely

matches healthy eating recommendations for the general population,

these being to eat a diet low in saturated fat and high in fibre with

plenty of breads, grains, cereals, fruits and vegetables, moderate

amounts of protein foods and small amounts of added fats and sugars.

 

EAT MOST:

 

Breads and Cereals

 

Choose at least four serves each day including all types of

gluten-free breads, breakfast cereals, pasta, noodles, rice and other

grains. Very active people may need as many as twelve serves. These

foods provide carbohydrate, dietary fibre and protein, and are a good

source of many vitamins and minerals. Try to choose mostly wholegrain

varieties. One serve is two slices of bread or one bread roll, one cup

of rice or pasta, one cup of cooked porridge or one cup ofcereal flakes.

 

Vegetables

 

Choose at least five serves each day including starchy vegetables,

yellow/orange vegetables, green leafy vegetables, salads and legumes -

aim for as many different colours as possible. These provide fibre and

are a good source of vitamins and minerals. One serve is 1/2 cup of

cooked vegetables or one cup of salad.

 

Fruit

 

Choose at least two serves each day including fresh, tinned and dried

fruit and aim for a variety of different fruits each day including

citrus, tropical, stone fruit, melons, grapes, apples and pears and

berries. Fruits provide dietary fibre, carbohydrate and many vitamins

and minerals. One serve is one medium piece of fruit such as an apple

or banana, two-three small pieces of fruit such as apricots or plums,

one cup of tinned fruit, 1/2 cup of fruit juice or two tablespoons of

dried fruit. Fruit juice can also be included in this group but

doesn't provide the fibre of fresh or dried fruit.

 

EAT MODERATELY:

 

Legumes, Eggs, Nuts, Seeds, and Vegetarian Protein Foods

 

Choose at least one serve each day. This includes nut butters and

tahini, tofu, tempeh and nutolene. These foods are a good source of

protein, iron and zinc. One serve is 1/3 cup of nuts, 1/4 cup seeds,

two tablespoons of nut butters or tahini, two eggs, 100g tofu or

tempeh or one cup of legumes.

 

Milk, milk products or calcium-fortifed non-dairy alternatives:

 

Choose at least two-three serves each day including yoghurt, cheese,

custard, or calcium-fortified soy milk, rice milk, soy yoghurt or soy

custard. Choose low fat varieties if watching your weight or

cholesterol. These foods are a good source of protein and calcium. One

serve is 250mls of milk or calcium fortified soy or rice milk, 200g of

yoghurt or calcium fortified soy yoghurt, 250ml custard or calcium

fortified soy custard, 40g hard cheese, 10Og ricotta cheese or 150g

calcium fortified tofu.

 

EAT SMALL AMOUNTS:

 

Sugars and foods high in added sugar,such as confectionery, soft

drinks, cordials, sweet biscuits and cakes.

 

Fats and oils:

 

Choose monounsaturated and polyunsaturated varieties. These provide

essential fatty acids and fat soluble vitamins.

 

 

VEGETARIAN MEAL PLAN

 

Breakfast:

 

- Glass of orange juice

 

- Gluten-free muesli with low fat milk and sliced strawberries

 

- Slice of wholegrain gluten-free toast with peanut butter

 

Morning Tea:

 

- Piece of fresh fruit and tub of low fat yoghurt

 

Lunch:

 

- Roasted vegetable frittata with saiad

 

- Rice or corn crispbread

 

Afternoon Tea:

 

- Handful of dried fruit and nut mix

 

Dinner:

 

- Chickpea and vegetable curry with brown rice and minted yoghurt

 

- Fresh fruit salad

 

Supper:

 

- Mug of hot milk

 

- Orgran gluten free Biscotti

 

 

VEGAN MEAL PLAN

 

Breakfast:

 

- Glass of orange juice

 

- Rice porridge with soy milk* and sliced banana

 

- Slice of wholegrain gluten-free toast with almond spread

 

Morning Tea:

 

- Piece of fresh fruit and handful of dried fruit and nut mix

 

Lunch:

 

- Chargrilled vegetable and tofu salad

 

- Corn or rice crispbread

 

Afternoon Tea:

 

- Piece of fresh fruit

 

Dinner

 

- Lentil and vegetable nut roast with spicy tomato sauce served with

roasted chat potatoes and steamed greens

 

- Creamy quinoa pudding

 

Supper:

 

- Hot soy milk*

 

- Orgran gluten-free Biscotti

 

 

* Choose gluten-free varieties with added calcium and vitamin B12.

 

 

Kate Marsh is an accredited Dietitian and Diabetes Educator, with a

Masters of Nutrition and Dietetics from the University of Sydney and a

Graduate Certificate in Diabetes Education Management from the

University of Technology, Sydney.

 

Kate works in private practice in Sydney has a particular interest in

diabetes, insulin resistance, polycystic ovary syndrome (PCOS) and

vegetarian nutrition. She currently chairs the DAA National PCOS

Interest Group and the DAA National Vegetarian Interest Group, is the

consultant dietitian for Heart Healthy Living Magazine and writes for

Diabetic Living Magazine and the Australian vegetarian Society Magazine.

 

Kate is currently undertaking her PhD at the University of Sydney

looking at the benefits of a low GI diet in the management of insulin

resistance in women with PCOS has recently co-written two books in the

New Glucose Revolution series on PCOS and Vegetarian Eating. She is

the recent recipient of the DAA Young Achievers Award and was a

finalist in the 2006 Telstra Business Women's Awards.

 

Kate Marsh, Accredited Practising Dietician, Northside Nutrition and

Dietetics

www.nnd.com.au

 

 

 

This article was supplied by Kate Marsh. The opinions expressed in

this article are not necessarily those of Everyday Health magazine,

its principals, staff or agents and publication does not constitute or

imply any endorsement or sponsorship of any product, service or

organisation unless otherwise stated.