Iron content - legumes

Misty

Hi. I am trying to track my iron intake. I am vegan. I tend to cook lentils from dry but other beans such as chickpeas I often use canned products. The iron content of these on cronometer is much much lower! Like 10%. Which seems much lower than other sources. Whereas cooked dry roasted chickpeas remains very high. Is this really accurate?

Thanks so much

Hilary

My colleague, Karen, responded to a similar question a while back, which you can view here: https://forums.cronometer.com/discussion/comment/6919#Comment_6919

Misty

Thanks. I assumed it was something like that. It’s just that I have seen a vegan dietitian and a vegan nutritionist and both have said tinned legumes are perfectly fine to use. Yet if nutrients drop as much as Cronometer suggests then I really need to readjust my diet.

Susan_RD_101

@Misty

I'm a vegan dietitian and agree that legumes are a good source of protein, provided they are eating in adequate amounts (1 cup at a time). I'm also a big fan of seitan and soy products as not only are they higher in protein, the protein is more readily digested (>95%).

Kind regards,

cherylmcg

Where can one find organic seitan? Even non GMO wheat is contaminated with glyphosate which is applied to wheat crops 3 times during the growing season with the last application done at harvest when the wheat berries are ripe. So unless the seitan is organic I will not eat it. I love seitan and would love to find an organic source of it.

Susan_RD_101

@cherylmcg

In the US and Canada, organic foods are non-GMO. I recommend the brand "Bob's Red Mill", which is typically organic and sells vital wheat gluten so you can make your own seitan. My favourite recipe is from "Tasty".

cherylmcg

Bob’s Red Mill does not carry organic wheat gluten. I had checked with their company several years ago when I was searching for organic wheat gluten and they had said they don’t carry it. After receiving your message that they might carry it, I checked with them again and FYI-They don’t carry organic wheat gluten. So you can let others know they can not find organic wheat gluten through Bob’s Red Mill. If you’d like to be helpful, please reply with a source for organic wheat gluten and please confirm the source so others aren’t mislead. I have checked and have been unable to find organic wheat gluten. I look forward to your recommendation for organic wheat gluten.

Hilary

@cherylmcg you can find Bob's Red Mill Vital Wheat Gluten here: https://www.bobsredmill.com/vital-wheat-gluten.html.

Susan did mention that Bob's Red Mill is typically organic, but it doesn't look like it is in this particular case.

This one appears to be organic, though I can't vouch for it, as I have never tried it: https://www.amazon.com/Druids-Grove-Organic-Gluten-Non-GMO/dp/B07361MJHL?ref_=fsclp_pl_dp_2

cherylmcg

Thank you Hilary for finding organic wheat gluten! So it’s nice to know it exists. However it is $18 for 8 ounces which won’t make very much seitan. I have made a delicious seitan meatloaf with bar-b-q sauce but I don’t think 8 ounces would even make 1 loaf......it’s more expensive than meat. I’m staying with beans and tofu as my go to protein but do love serían and hope there is an organic source that’s reasonably priced. So to be so picky.