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Ideas For Getting Protein, Iron And Calcium?

Spunky007

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Spunky007 Apprentice
Spunky007
Posted

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.

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missy'smom Collaborator
missy'smom
Posted

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
dbmamaz
Posted
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
MaryJones2
Posted

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
Spunky007
Posted
  • Author

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
jayhawkmom
Posted

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
moonlitemama
Posted

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.

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rick-spiff Rookie
rick-spiff
Posted

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

shayesmom Rookie
shayesmom
Posted
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
Spunky007
Posted
  • Author
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
shayesmom
Posted
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
ravenwoodglass
Posted

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.

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