Jump to content
This site uses cookies. Continued use is acceptance of our Terms of Use and Privacy Policy. More Info... ×
  • Welcome to Celiac.com!

    You have found your celiac tribe! Join us and ask questions in our forum, share your story, and connect with others.




  • Celiac.com Sponsor (A1):



    Celiac.com Sponsor (A1-M):


  • Get Celiac.com Updates:
    Support Our Content
    eNewsletter
    Donate

Ideas For Getting Protein, Iron And Calcium?


Spunky007

Recommended Posts

Spunky007 Apprentice

Since I started a gluten free diet [and especially the dairy free part], I noticed my calcium, protein, and iron intake has dropped dramatically. This is probably because I used to get most of those requirements [and more] through tons of fortified cereal, protein bars [also fortified with iron, calcium, and so on], cottage cheese and milk products.

I don't eat red meat, or much meat at all, actually. Are there any other good sources of iron, calcium, and protein?

Right now I'm eating mostly quinoa, beans, nuts, and soy or corn stuff.


Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):



Celiac.com Sponsor (A8-M):



missy'smom Collaborator

I was given a chart on nutrients in gluten-free grains recently.

It is per cup (raw)(keep in mind these are the grains not the flours).

calcium /magnesium /iron

Amaranth 298mg /519mg /14.8mg

Buckwheat 31mg /393mg /3.7mg

Millet 16 mg /228mg /6.0mg

Oats 54 mg /276mg /7.4mg

Brown Rice 63mg /272mg /3.4mg

Quinoa 102mg /357mg /15.7mg

Sorghum 54mg n/a 8.5mg

Wild Rice 34mg /283mg /3.1mg

Durham Wheat(for comparison) 65mg 276mg 6.7mg

Open Original Shared Link

I tried to make it more readable by adding spacing but it gets condensed down when I post.

dbmamaz Explorer
Since I started a gluten free diet [and especially the dairy free part], I noticed my calcium, protein, and iron intake has dropped dramatically. . . .Right now I'm eating mostly quinoa, beans, nuts, and soy or corn stuff.

Beans, nuts and soy are all great sources of protien! You can always throw in some eggs, too, and peanut butter on rice cakes or gluten-free breads. I found a breakfast bar (In the regular granola bar section) which is just nuts and sugar I loved that!

Dark green veggies - like broccolli and kale, esp, can provide calcium and iron. Cookign in a cast iron pot can actually add iron to your meal. You can supplement calcium, but its also fortified in to most milk substitutes. I feel like I get a decent amount of calcium just from putting milk subs in my coffee and tea.

I'm curious, how do you notice your iron intake has dropped dramatically - do you chart your foods that carefully, or did you feel tired, or were you just worried about not eating your meal substitutes? Most of those meal substitute bars are just a vitamin pill mixed with grains and sugar, arent they? So take a gluten-free vegan multivitamin with iron?

MaryJones2 Enthusiast

I am a quasi-vegetarian celiac (no chicken, pork, beef, etc.) and intolerant to soy, dairy and most nuts. I eat a lot fresh green vegetables which are good sources of calcium and iron. Blackstrap Molasses is a wonderful way to get iron and calcium and cooking in cast iron pans also adds iron to your diet. I also take a prescription iron supplement (I have iron deficient anemia) and Citracal Calcium with Vitamin D. For protein, I rely on beans, eggs and fish.

Spunky007 Apprentice

About why I took note of the iron levels: I have just been surprised that I don't deal with anemia in the past, since I don't eat red meat and I am a runner. Then I realized I was getting a lot of iron through the gobs of cereal and protein bars. It hasn't been long enough to notice a change now, but my concern is without those I will become anemic.

I thought I'd get plenty of protein with the beans, nuts, etc. but I counted the last two days and dropped from 12-15% calories from protein to less than 10%! I am an athlete so if anything I need extra protein, hence the concern.

I might consider an iron supplement, since the point about it being the same thing as a fortified supplement is a good one. I'm also trying to drink more milk replacements for calcium. Protein is probably just going to take more conscious thinking about it than it has in the past.

Thanks for the help!

jayhawkmom Enthusiast

I deal with anemia once a month... :ph34r:

I also do not eat red meat and I don't eat much "pig" - but I do eat chicken and turkey. I've recently gone DF. I have children who are allergic to peanuts/all tree nuts, so we don't keep any in the house, ever.

I'm starting to wonder how I'm going to get all the "necessaries" as well. I'm so glad you posted this!

moonlitemama Rookie

I've been concerned about my calcium levels, too, since I've gone DF. I'm making a conscious effort to get enough every day. Best sources I've found are: hemp milk (something like 46% of the RDA for calcium in 8oz), fortified orange juice, and Citrical w/vit D.


Celiac.com Sponsor (A8):
Celiac.com Sponsor (A8):



Celiac.com Sponsor (A8-M):



rick-spiff Rookie

There is liquid calcium you can add to anything, and gluten-free, dairy free protein powder either soy or hemp. Multiple vitamin.

shayesmom Rookie
Since I started a gluten free diet [and especially the dairy free part], I noticed my calcium, protein, and iron intake has dropped dramatically. This is probably because I used to get most of those requirements [and more] through tons of fortified cereal, protein bars [also fortified with iron, calcium, and so on], cottage cheese and milk products.

I don't eat red meat, or much meat at all, actually. Are there any other good sources of iron, calcium, and protein?

Right now I'm eating mostly quinoa, beans, nuts, and soy or corn stuff.

I have to agree with all of the previous posters on molasses, cast irons skillets, green leafy vegetables. But I have one more thing to offer. Chia seeds.

Chia seeds are an incredible source of calcium, protein, fiber and omega 3-6. They are a great nutritional source for athletes and they are versatile. You can use them in smoothies, jams, jellies...you can even use them to make your own protein bars!

Here's some great information on them. Open Original Shared Link In short, "Six times more calcium than whole milk Three times more Iron than spinach Fifteen times more magnesium than broccoli".

I think that chia seeds would work very well into your current diet and lifestyle.

Spunky007 Apprentice
I have to agree with all of the previous posters on molasses, cast irons skillets, green leafy vegetables. But I have one more thing to offer. Chia seeds.

Chia seeds are an incredible source of calcium, protein, fiber and omega 3-6. They are a great nutritional source for athletes and they are versatile. You can use them in smoothies, jams, jellies...you can even use them to make your own protein bars!

Here's some great information on them. Open Original Shared Link

I think that chia seeds would work very well into your current diet and lifestyle.

Where do you get these? Do they have them with the nuts and seeds in normal grocery stores?

Also, I will be trying to eat more lentils and green veggies, but it just seems like <10% at a time is barely going to add up to what I need!

shayesmom Rookie
Where do you get these? Do they have them with the nuts and seeds in normal grocery stores?

Also, I will be trying to eat more lentils and green veggies, but it just seems like <10% at a time is barely going to add up to what I need!

I haven't seen them in normal grocery stores. I got mine from our local "tea lady", who owns an herbal tea shop. She carries chia seeds and does have an on-line store. I think I'd try on-line first. If you need a link, PM me. They are relatively inexpensive. I get them for $8 per lb. And a little bit goes a long way.

ravenwoodglass Mentor

Hemp Milk has the most calcium and protein of any of the nondairy milks. You can also get it powdered to add to baking and smoothies.

Archived

This topic is now archived and is closed to further replies.


  • Celiac.com Sponsor (A19):



  • Member Statistics

    • Total Members
      128,840
    • Most Online (within 30 mins)
      7,748

    sumkindofjoy
    Newest Member
    sumkindofjoy
    Joined

  • Celiac.com Sponsor (A20):


  • Forum Statistics

    • Total Topics
      121.1k
    • Total Posts
      71.3k

  • Celiac.com Sponsor (A22):





  • Celiac.com Sponsor (A21):



  • Upcoming Events

  • Posts

    • trents
      This. How long has it been since you were tested for celiac disease?
    • trents
      You have been doing all the right things to manage your celiac disease since diagnosis so what would you have changed? Perhaps the only negligence was not seeking follow-up testing sooner and more regularly. But even then, what would you have done differently as far as the day to day management of your celiac disease? I assume you realize that when something is labeled "gluten free" that does not mean it contains "0" gluten. According to FDA regulations, it just means it contains no more than 20 ppm of gluten. And "certified gluten free" (GFCO) means the product contains no more than 10 ppm. Even the air we breathe contains some gluten as there has to be at least some wheat/barley/rye dust circulating in the atmosphere. My point is, take reasonable precautions to control what you can control and then live your life. You will eventually die of something probably not related to celiac disease.
    • PA Painter
      I've had the testing up to the biopsy. Once they confirm the intestine is not affected they cease pursuing further diagnosis, regardless of extra intestinal symptoms. They refuse to pursue anything non celiac.  I react to: banana, avacado, fresh cabbage, yogurt, pecans, walnuts, xantham gum, and obviously wheat, barley, etc. Even so called "gluten free" food cause a violent reaction. Believe it or not. I can eat 3 Tostitos any more than that ruins my next three days. I did have one of the genes for potential autoimmune problems but they said it could mean anything. The most I get in the stomach is acid reflux and hot snakes. My intestinal symptoms are minimal. I think the pathology is different in way yet similar in others.
    • Jsingh
      Hi,  Just to add to the possible cross reaction or contamination sources- look into how you are reacting to the milk protein casein, or course avenin in oats, quinoa protein, and also possible gluten contamination in cooking oils.  I care for my six year old daughter with Celiac, and it’s only after removing all oils from her diet has she felt better. Not even Certified ones were okay. I don’t know why is that, but it is so. I cook in animal fat whenever recipe calls for some oil. Nuts and avocado are the source of fat in her dieT otherwise.
    • knitty kitty
      Have you had a DNA test to look for the most commonly occurring Celiac genes?   There's some scientific evidence that Non Celiac Gluten Sensitivity is a precursor to Celiac Disease in genetically predisposed people. Which foods do you react to?  How do you react?
×
×
  • Create New...