88 | Starter FAQ: How Do You Eat Plant-Based and Still Be Gluten-Free?

It’s the start of the year and you’re ready to dive into a new lifestyle and way of eating, to improve your health. You may have even started already. But you’ve been just sticking mostly to the fruits and vegetables, and staying away from the grains, because you’re needing to be gluten-free. That seems to make eating plant-based pretty limited though…and to honest…quite boring. So much so that you’re wondering if you’ll be able to keep this up! After all, you’re already cutting out the meats, eggs and dairy products. What else is left?

 

If this is your challenge, let’s address it today. In this episode, I want to give you 3 pro-tips about eating gluten-free on a plant-based diet that will help you make a smoother transition. I’ll show you that plant-based eating can definitely be doable even if you have a gluten intolerance…not to mention enjoyable too! And you won’t be stuck with just salads, fresh fruits and raw vegetables… Don’t miss this final Starter FAQ episode of the series!

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Have a question about plant-based diets that you would like answered on the Plant Based Eating Made Easy Podcast? Send it by email ([e-mail]) or submit it by a voice message here: www.speakpipe.com/plantnourished

 

 

 

 

[Plant Based Diet, Grains, Carbs, Plantbased, Celiac, Gluten Intolerant, Transition Tips, What to Eat]

Episode Transcript

(00:01):
It's the start of the year and you'rediving into a new lifestyle and way
of eating to improve your health.
But you've really been juststicking to fruits and vegetables
and staying away from grains,because you have to be gluten free.
It's making your mealspretty limited though.
And to be honest, quite boring.

(00:22):
So much so that you may bewondering if your diet will
be this restricted for life.
After all, you've already cut outthe meats, eggs, and dairy products.
So what else is left?
If this is your challenge,let's address it today.
In this episode, I'll give you threepro tips about eating gluten free on a

(00:43):
plant-based diet that will help you makea smoother and more enjoyable transition.
I'll show you that plant-based eatingcan be possible and doable, even
if you have a gluten intolerance.
And you won't be stuck with just salads,fresh fruits, and raw vegetables.
Ready?
Listen in!

(01:05):
Welcome to the Plant BasedEating Made Easy Podcast.
I'm your host, Anna Tseng, plant-basedRegistered Dietitian and Transition Coach.
Hi Friend, do you want to regain yourhealth with plant-based eating but feel
overwhelmed and lost about how to do it?
Do you feel it'll be hard to changeyour meat-heavy diet and impossible

(01:25):
with working, running the home,or chasing after the grandkids?
If so, you're in the right place.
Here you'll find simple strategies,clear nutrition guidance and
practical tips to help you thriveplant-powered with more energy.
So if you're ready to ditch theguesswork and transform your
health the stress-free way.
Cozy up now with a hot cup of tea orlisten while you walk and let me show

(01:49):
you how doable plant-based eating can be.
Let's do this!
Looking back, I rememberhow slow and painstaking our
family's diet transition was.
I had no guidance or support and it tooklots of time learning how to prep and
use one plant-based ingredient at a time.

(02:11):
I was spending hours on the internetsearching for good recipes to make, which
were actually healthy, and didn't takehours in the kitchen or require a ton of
hard to get, foreign sounding ingredients.
It was actually this experiencethat led me to create the online
Plant-Powered Life Transformation Course.
Because I struggled with my transition,I wanted to create something that

(02:35):
would truly help others make a smoothertransition with clear guidance.
A one-stop course that would be time andenergy-saving and help busy people with
health challenges easily master the basicsof plant-based eating, all in one place.
So, if you want to learn how to eatplant-based in a way that will make

(02:55):
living a plant-powered lifestyledoable and enjoyable, I invite you
to check out the online Plant-PoweredLife Transformation Course.
This six module, self-paced Coursewill give you practical strategies,
prepping hacks, essential skills, andaffordable, tasty and easy-to-make
whole food plant-based recipes usingcommonly available ingredients.

(03:20):
Since this Course is self paced,you'll also be able to learn at your
own pace and fit this diet transitioninto your busy life and schedule.
Find out more about this Courseat plantnourished.com/ppltcourse
or see the link in the show notes.
Now let's talk about beinggluten-free and eating plant-based.

(03:43):
Recently, I came across this post madeby a new member within my Community.
This lady wrote, " My husbandand I just recently decided to
switch to a plant-based diet.
We aren't trying to lose weight, butI am hoping to lower our cholesterol.
I want to make sure that we aregetting enough calories and proteins.

(04:04):
I am slowly switching us over andI want to learn as much as I can.
I really want to do this right.
My main problem is that I am glutenintolerant and I'm finding that a lot
of things have wheat protein in them.
I think this will be abig frustration for me."
When I read it, I knew there must beothers struggling with the same challenge,

(04:28):
either within or outside of my Community.
Other plant-based diet beginners mayalso be finding eating plant-based
and being gluten-free a challenge.
There may even be some exploring aplant-based diet lifestyle currently
who haven't started yet because theyare worried about the gluten issue.
That's why I decided to do anepisode on this topic as part

(04:51):
of the Starter FAQ series.
So let's look at this now.
I'm going to give you three pro-tipsto help you make a smoother and more
enjoyable transition to a glutenfree, plant-powered lifestyle.
Here's the first pro tip.
Focus on whole plant-based foods.

(05:12):
Did you know?
Even if you're gluten free, you canstill enjoy a wide variety of nourishing
whole plant-based foods, if you focusmostly on unprocessed and minimally
processed whole plant-based foods.
Just in the category of fruits alone,there may be at least 2, 000 different
types, and there are also manyvarieties within each fruit type.

(05:36):
For example, just in the applecategory, it has been said that
there are about 7, 000 varieties.
Imagine that!
Besides this, over a thousanddifferent vegetable species are said
to be cultivated around the world.
Aside from fruits and vegetables, thereare also close to 23,000 species of

(05:58):
legumes, which include plant-based foodslike kidney beans, fava beans, peanuts,
soy, lentils, split peas, and chickpeas.
But besides fruits, vegetables, andlegumes, there are also many other
plant-based foods like certain wholegrains, nuts and seeds, mushrooms and
sea vegetables that are all gluten-free.

(06:21):
The key, though, is to focus on enjoyingthese different whole plant-based
foods, instead of relying on just highlyprocessed commercial vegan products.
Because often commercially processedproducts can contain gluten or wheat
protein as part of the ingredients.
Though there are now quite a fewgluten-free alternatives like

(06:41):
gluten-free crackers, gluten freebuns, and loaves of bread sold, these
commercial products can be expensive.
These products may have also beenheavily processed, so have lost many
nutrients in the manufacturing process.
But if you focus on naturalwhole plant-based foods, then it
is easier to stay gluten-free.

(07:03):
So, build your meals around fruits,vegetables, beans, lentils, tofu,
chickpeas, nuts, seeds, mushrooms,and gluten-free whole grains.
This way, your plant-based diet does notneed to be limited to just a few fruits
and vegetables, day in and day out.
You have a whole world of naturalplant-based foods to explore.

(07:26):
Here's pro-tip number two.
Explore gluten-free whole grains.
Here's some good news.
You don't need to cut all wholegrains out of your diet when
you move to a plant-based diet.
There are actually quite a lotof different kinds of gluten
free whole grains you can tryand perhaps even learn to enjoy.

(07:47):
These include quinoa, buckwheat, brownrice, black rice, wild rice, and amaranth.
So be open to exploring and tryingsome new gluten-free whole grains.
In my Plant-Powered Life TransformationCourse, I talk a lot more about
whole grains and gluten-free grainsin Module 3, Power Up Your Plate

(08:09):
with Sustaining Whole Grains.
It's a whole Module becausethere's so much to know about whole
grains and they provide so manyimportant nutrients for our body.
Now let's look at pro-tip numberthree, know gluten-free substitutions.
Even as you are centering your mealsaround natural whole plant-based foods, it

(08:31):
is still handy to be aware of gluten-freealternatives that you can use in your
cooking when making plant-based meals.
One area is in the pasta department.
Know that there are now gluten-freepasta options made from rice, quinoa,
and even legumes like chickpeas,black beans, and red lentils.

(08:51):
So these are options to try ifyou want to find an alternative to
white pasta or whole wheat pasta.
Another important area to be savvyin are gluten-free condiments and
seasonings, as a plant-based or veganrecipe may call for use of certain
ingredients which contain gluten.
A common example of this is soysauce, which is typically made using

(09:14):
soybeans, wheat, salt, and water.
But instead of using soy sauce,you can substitute that in recipes
with wheat-free tamari sauce orwheat-free soy sauce instead.
Tamari is usually made from soybeans,water, salt, and Koji (fermented
rice), but you will still need to checkthe ingredients list on the bottle

(09:37):
carefully to make sure no wheat is usedin the manufacture of that product.
That's because sometimes the productlabel can be misleading or confusing.
For example, Kikkoman's traditionallybrewed tamari is manufactured
using water, soybeans, salt,wheat, alcohol, and glucose.

(09:59):
If you do not want to use wheat-freetamari sauce, then another alternative
would be coconut liquid aminos, whichis both soy-free and gluten-free.
This tastes sweeter than soy saucethough, so that is something to be
aware of when using it in recipesoriginally calling for soy sauce.
So today we looked at three pro-tipsyou can use to help make your

(10:22):
gluten-free plant-based diet journeymore nourishing and enjoyable.
These pro-tips are 1.
To focus on whole plant-based foods, 2.
To explore gluten-freewhole grains, and 3.
To know what gluten-freesubstitutions are available.
We only looked at a few gluten-freesubstitutions in today's episode,

(10:45):
but know that there are many more.
Now here's an action step you can take.
If you're in the midst of yourplant-based diet transition and
need to be gluten-free, take oneof these pro-tips shared today and
apply it to your meals this week.
This could be to try a new gluten-freewhole grain like quinoa or buckwheat,

(11:05):
or to look for a wheat-free tamarisauce to try in place of soy sauce.
And if you're still considering whetherto start plant-based eating, I hope this
episode encourages you to give it a try.
Thank you so much for listening.
If this podcast has inspired,encouraged, or helped you in some

(11:27):
way to transform your health,I would love to hear about it.
Please take 30 seconds to rateand leave a written review on
Apple Podcasts to let me know.
It will encourage me so much tohear how this podcast has positively
impacted and made a differencein your journey towards wellness.
And share about this podcast witha friend or loved one so we can

(11:48):
all thrive in the best health.
Remember, plant-based eatingcan be easy and doable.
See you in the next episode, my Friend.