Vegan Nutrition with Marty Davey

Marty Davey is a Registered Dietitian and has a Masters degree in Food and Nutrition from Marywood University. She became a vegetarian in 1980 when she discovered that the chemicals in American meat made them unsellable to Europeans. She and her husband have raised their son as a vegan. She teaches nutrition and has a private practice specializing in assisting clients transitioning to a plant-based regime step by step. Her website is martydavey.com

Being on a vegan diet has nearly cured my migraines. But friends of mine are concerned that I am not getting enough protein. The problem is that I have to avoid nuts, soy and legumes because they trigger the migraines, and I also have a gluten sensitivity. Can I get enough protein by eating lots of greens as well as sunflower and pumpkin seeds? I also take about 3 grams of amino acids in capsules each day.

Article continues below

It is possible that you are getting enough protein, but I wouldn't count on it. I generally err on the side of caution.

Here's my question—where are the grains? It seems that vegheads are focused on soy and other legumes, but forget one whole food group.

I spent this summer eating grains as the staple of our diet and legumes a few times a week. The different sauces I could put on top quickly changed the type of meal from Mexican to Thai to Italian. We also had some scrumptious meals of corn, quinoa, potatoes and kale with peaches for dessert. This was our all-American meal. Not a tofu hotdog in sight.

To help you discover the great grains with all the protein you need, and taking in your gluten sensitivity, I write the following.

Quinoa is a fabulous grain: quick cooking, really high in protein, great flavor and perfect for a gluten-free diet. Even the American Dietetic Association states that it is a complete protein. This grain, potatoes and corn was the basis of the First People of South America. Quinoa has grown all over South America and a wild strain has even been found north of Mexico. Amaranth, another New World grain, is also gluten-free and is used currently as a breakfast grain.

Other grains I found that are fine for a gluten-free diet:

Aborio rice
Brown rice
Dal or split peas
Jasmine rice
Kasha or Buckwheat groats
Millet
Teff
Wehani rice
Wild rice

Keep up your seeds, they have all kinds of great stuff in them, but add the grains. You can mix them together for more textures in your meals. I'm glad to hear that your migraines are on the run, but adding grains will keep you on the go, too.

Get your own personal nutrition consultation with Marty here.

Disclaimer: The advice given here is for eductional purposes only. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider.

See full index of questions

Sponsors: