Cooking Oil That Is Good for Soy-Free & Gluten-Free Diets

Following an allergy-friendly diet can be overwhelming and tricky at times. On a gluten-free diet you need to completely avoid all wheat, rye, barley and triticale and any foods or ingredients made from them. This means eating no traditional bread, pasta, baked goods, cereal, crackers or other snack foods unless the food is labeled as gluten-free. To eliminate soy, you need to avoid all forms of soybeans, including soybean oil, the beans themselves, tofu, tempeh, soy sauce and many foods containing soy protein in the form of textured or hydrolyzed vegetable protein. Most cooking oils are safe to use when following a gluten- and soy-free diet.

Olive Oil

• Olive oil is a safe and healthy cooking oil to use on a soy-free and gluten-free diet. It's made by pressing olives, which are rich in fat. The resulting oil contains mostly a type of fat called monounsaturated fatty acids. These fats are more healthy than saturated and trans fats found in animal products and processed foods. According to the American Heart Association, eating more monounsaturated fat may help to lower your cholesterol level and may reduce your risk of heart disease and stroke. Olive oil also contains antioxidants, which help to protect your body from harmful free radicals.

Safflower Oil

• Safflower is another healthy and safe cooking oil to use on a gluten- and soy-free diet. The safflower plant belongs to the sunflower family. Depending upon the extraction, oil from the plant can be high in linolenic acid, which is commonly used for salad dressings and cold preparations, or can be high in oleic acid, which is a more heat-stable oil for cooking. Oleic acid is a type of heart-healthy monounsaturated fatty acid. According to the U.S. Department of Agriculture, safflower oil is made up of 74 percent of these healthy monounsaturated fats.

• Coconut Oil

• Coconut oil can safely be used on a gluten-free and soy-free diet. This oil, made from the fatty flesh of coconuts, is solid at room temperature. You can use it as a cooking oil for sauteing, stir-frying and baking. Vegan recipes often use coconut oil instead of butter, shortening or lard. According to the Coconut Research Center, coconut oil contains a healthy type of saturated fat called medium-chain triglycerides. These fats don't require digestion in the same way other fats do. They are absorbed intact and your body can use them directly as energy. According to NYU Langone Medical Center, the fats in coconut oil may help to enhance athletic performance and improve body composition.

Other Plant Oils

• There are a variety of other plant oils safe for use on a gluten-free and soy-free diets as well. Peanut, sesame, almond, walnut and sunflower oils can be used for cooking. These plant oils all contain heart-healthy monounsaturated fats. You can use them in place of any other oils when cooking. According to Cleveland Clinic, almond, avocado, sunflower and hazelnut oils are the best to use at very high heat while grapeseed, canola and peanut oils are better used for medium-heat cooking or baking.

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Do You Drink Soy Protein When You're Sore From a Workout?

Soy protein is just one of many sports nutrition supplements that may help you improve your body composition in conjunction with a workout plan. As with other high-protein supplements, soy protein is often consumed following workouts. In this way, soy protein may contribute to post-workout muscle recovery. In addition to helping to reduce feelings of soreness due to working out, soy protein may have other fitness-related benefits. Consult a doctor before using any supplements.

Soy Protein for Post-Workout Soreness

• Soy protein may help you stave off soreness caused by workouts due to certain nutrients it contains. According to nutrition specialist Dr. Melina Jampolis, consuming too little protein and insufficient levels of iron may result in feelings of post-workout soreness. Soy protein is a good source of iron and is also rich in protein, so the supplement could help make up for those deficiencies in your diet. Additionally, soy protein products and soy milk may be fortified with vitamin D, another nutrient Jampolis notes may be connected to feelings of soreness.

Pre-Workout Consumption

• In addition to consuming soy protein after your workout when you're sore, you may wish to consume soy protein prior to exercising to stave off soreness. According to research from the February 2006 issue of "The Journal of Nutrition," pre-workout consumption of the amino acids leucine, isoleucine and valine may help prevent soreness. Those amino acids are naturally found in protein supplements such as soy protein, so drinking soy protein before your workout may have the same effect as consuming those amino acids alone.

Other Soy Protein Benefits

• In addition to potentially alleviating feelings of soreness, consuming soy protein after your workouts may help benefit your muscles. Research published in the August 2009 edition of "Journal of the American College of Nutrition" suggests soy can help support muscle protein synthesis, the process that results in muscle building. Additionally, a study from the April 2005 issue of the "Journal of the American College of Nutrition" found that soy protein was just as effective as dairy-based protein at supporting strength gains.

Other Soreness Remedies

• If you find that soy protein isn't sufficient to ease your soreness, explore other options. For example, light physical activity -- known as active rest -- in addition to massage, rest or taking over-the-counter pain relievers may help alleviate soreness caused by exercise. In addition, a study published in the February 2010 issue of "Journal of the International Society of Sports Nutrition" indicates black tea consumption may also help reduce feelings of soreness following workouts.

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