Meat is a staple in the traditional Western diet with the average American consuming over 222 pounds of poultry and red meat per year, according to the U.S. Department of Agriculture. Being a meat eater isn’t the right choice for everyone and following a plant-based diet has plenty of benefits.
The vegan diet is a plant-based diet that takes vegetarianism up a notch. Vegetarians do not consume meat, poultry, or fish but may consume other animal products like eggs and cheese. Vegans avoid animal products entirely, including things like honey.
Making the switch to a vegan lifestyle is a big change, but it becomes even more complicated when you’re also gluten-free. Here’s what you need to know about going vegan when you’re gluten-free.
Benefits of a Vegan Gluten-free Diet
Before making the switch to a vegan gluten-free diet, you should think about your motivation for doing so. A gluten-free diet is the only reliable form of treatment for celiac disease, but the vegan diet is more a matter of preference or moral obligation. That being said, there are certain health benefits associated with a plant-based style of living.
Here are some of the benefits of the vegan diet:
- It may help lower cholesterol levels and reduce risk of heart disease.
- It could reduce your risk for certain types of cancer.
- It may help you manage diabetes by controlling A1C and blood sugar levels.
Following a vegan diet means focusing on healthy foods like fruits, vegetables, whole grains, nuts, and seeds. If you’re already gluten-free, you may find the transition a little bit easier since your diet likely already contains a high percentage of whole foods. The main challenge will be sorting out which vegan meat substitutes are gluten-free and which are not.
Gluten-free Vegan Meat Substitutes
Just because you’re switching to a vegan diet doesn’t mean you want to eat salads for the rest of your life. There is an abundance of meat substitutes out there that can give you the feeling of biting into a juicy burger without the guilt of eating red meat. The trouble is many vegan meat substitutes are made with plant proteins, some of which are not gluten-free.
Here’s a quick overview of common meat substitutes:
- Tofu – A long-standing staple of plant-based diets and Asian cuisine, tofu is made by pressing the curds of coagulated soy milk into blocks. It is both vegan and gluten-free.
- Mushrooms – Mushrooms are a great option for unprocessed meat substitutes. They have a natural meaty flavor, and they are high in fiber and gluten-free.
- Jackfruit – A staple in Southeast Asian cuisine, jackfruit is a tropical fruit with a chewy texture that is often used as a substitute for pulled pork. It has a very subtle fruit flavor and is high in carbohydrates and relatively low in protein. Jackfruit is gluten-free.
- Beans and Legumes – Not only are beans and legumes gluten-free, but they are an affordable source of plant-based protein. Things like black beans, chickpeas, and lentils are staples of the gluten-free diet and are vegan-friendly as well.
Though some of the meat substitutes above are easily incorporated into the vegan gluten-free diet, sometimes you just want to take a shortcut. There are plenty of meat substitutes on the market that you can find at your local grocery store, you just need to be mindful of which ones are gluten-free.
Beyond Meat offers a wide range of products made from pea protein that are both vegan and gluten-free. Gardein offers a variety of products as well, some of which are gluten-free. Brands with gluten in their products include MorningStar Farms, Boca, Lightlife, and Tofurky.
Tips for Going Vegan on a Gluten-free Diet
Switching to a vegan diet can be challenging, so give yourself time to make the transition slowly rather than trying to force it all at once. If you’re already following a gluten-free diet, you may be familiar with this kind of transition. Try making small vegan substitutes at one meal per day or swap a meat-based dish for a vegan alternative entirely. Over time, you can phase out meat entirely in favor of vegan alternatives without the stress of having to do it all at once.
Here are some additional tips for going vegan:
- Decide how to explain your dietary choices. You have no obligation to explain yourself to others, but the vegan lifestyle can be difficult for some people to understand. It may help to think about your motivation for making the switch and decide how best to communicate that choice to others.
- Learn how to read food labels. If you’re already gluten-free, you probably know the basics about reading food labels. You’ll need to up your game a little bit, however, because finding meat-based ingredients may not be as simple as looking for an allergen warning that a product contains wheat (gluten).
- Keep your diet as simple as possible. Going gluten-free removes wheat, barley, and rye from your diet but going vegan requires another major cut – all animal products. Your best bet is to keep your diet simple with natural plant-based and gluten-free foods like fruit, vegetables, grains, nuts, and seeds.
- Stock your pantry with staples and convenience foods. Nothing is worse than being hungry with no food in the fridge. Stock your pantry with gluten-free and vegan convenience foods so you always have snacks on hand as well as the staples need to prepare a vegan gluten-free meal.
- Check restaurant menus ahead of time. If you know you’re going to be going out to eat, try to plan ahead and view the restaurant’s menu online. You’ll be much less stressed knowing you have options and, if necessary, you can call the restaurant to see if they can make accommodations.
No matter what kind of diet you follow, good nutrition is essential. Before making the switch to a vegan gluten-free diet, make sure you understand what nutrients your body needs and how to get them through plant-based sources. It may help to speak to a nutritionist or find a vegan gluten-free diet book. Create a collection of vegan gluten-free recipes as well so you will always have them on hand.
