Gluten is a protein primarily found in grains like wheat, rye, barley, and spelt. This means that most bread and products made with regular flour contain gluten. A lot of processed foods have hidden gluten, as well. People with celiac disease must eat a gluten-free diet because, when they consume gluten, it causes their immune system to attack the small intestine. Some people have gluten intolerances or wheat allergies. The diet might seem limiting at first, but the benefits may include increased energy and weight loss.
There are plenty of options out there when it comes to healthy, yummy, gluten-free foods, including most of the foods on the Mediterranean diet, such as fresh produce, seafood, meat, and dairy. You don't have to rule out your favorite desserts, either. Foods are considered gluten-free if they contain less than 20 parts per million (ppm) of gluten, so people on a GF diet become adept at checking food labels for gluten-free certification.
All rice varieties are gluten-free, including so-called glutinous or sticky rice, provided they're served plain without flavor enhancers that could contain gluten. Those new to a gluten-free diet should watch out for orzo, which looks like rice but is, in fact, pasta. In addition, you may want to consider brown rice instead of white rice because it has roughly twice the amount of fiber. This can compensate for the fiber you lose when you stop eating foods that contain gluten. People with celiac disease tend to consume a lot of rice, so rinsing rice and purchasing it from parts of Asia where the soil and water have less arsenic is prudent to reduce exposure.
Whole potatoes are also naturally gluten-free. A baked potato with butter and some herbs is a filling meal for someone on a gluten-free diet. You can also try them scalloped, boiled, roasted, or mashed. Technically, french fries are also gluten-free, but take caution when buying packaged frozen foods or ordering them in a restaurant: sometimes, the fryer oil also fries foods that contain gluten, and contamination can occur.
The same is true for potatoes boiled in pasta water, for example. Potato flour is a common gluten-free baking ingredient and thickening agent. And, of course, crunchy potato chips can be gluten-free, but you'll need to check the packaging because ingredients like yeast extract contain gluten.
Corn is a great side dish for a summer BBQ, and it's gluten-free, whether you're eating it right off the cob, from a can, or tossing frozen corn into a stir fry. Corn flakes are a gluten-free alternative to many wheat-based breakfast cereals (but look out for a GF label for peace of mind), and corn starch is another gluten-free thickening agent you can use to add body to the likes of fruit pies. You can even replace breadcrumbs by running cornflakes through a food processor and coating chicken or fish for a crispy topping.
If you see the term "corn gluten," don't be alarmed. It simply refers to the protein in corn and is harmless for those on a GF diet.
Beans and legumes are excellent sources of protein, vitamins, and minerals, making them staples in plant-based diets. They also happen to be gluten-free and super versatile. Add beans or lentils to soups and stews, form burger patties out of them, whizz them into hummus for crudités, or make falafels out of chickpea flour. Plus, here's a fun fact: peanuts are legumes, not nuts, and they're perfect for snacking on instead of pretzels. Or how about a classic PB&J sandwich on gluten-free bread? These days, it's not unusual to see pulse pasta on grocery store shelves, so if you love noodles, you have more nutrient-dense alternatives to work with.
While soybeans are gluten-free, most soy sauces contain wheat, so consider using tamari or coconut aminos for a similar flavor.
If you're looking to switch up your morning breakfast routine, phase out the bagel or toast in favor of an omelet or scramble. There are many ways to prepare eggs—make a quiche with veggies, have one over-easy or poached, or hard boil them for a quick and easy on-the-go snack. You could make 3-ingredient pancakes if you have a banana and gluten-free oats on hand or use eggs to add moisture to gluten-free breads. Just be careful if you go out for brunch—even if a server promises you a clean pan, commercial kitchens can get hectic, and you'd rather be safe than sorry.
Products such as liquid egg whites should be fine; as always, check the food label.
Fish contains omega-3 fatty acids, lean protein, and heart-healthy micronutrients, so it can play an important role in a balanced diet. All varieties of fish are gluten-free, including shellfish. Care must be taken in the preparation of seafood. At eateries, opt for simple dishes and avoid fish that is breaded or served with pasta. Instead, try it with a squeeze of fresh lemon over a bed of brown rice with, say, asparagus on the side.
You'll also want to steer clear of tempura and deep-fried foods like onion rings with questionable batters. Sushi is still on the table. Skip the soy sauce and talk to the chef about your concerns—not all salmon roses are made alike. Be wary of seafood counters with pre-seasoned fish.
Turkey, chicken, or duck, it doesn't matter. All fresh cuts of poultry are gluten-free. Plenty of delicious options exist for grilling, broiling, and baking this popular protein. But why not take the All-American route—fried chicken made with a buttermilk marinade and all-purpose gluten-free flour? Folks on a gluten-free diet can enjoy a piece of roast turkey at Thanksgiving, but they'll have to avoid traditional stuffing, and those with celiac disease should dodge the serving utensils that come in contact with no-go ingredients.
Educate your loved ones about your dietary restrictions, and you won't have to stress as much at food-centric gatherings.
Beef is gluten-free, but many of the buns on which patties might be served are not. Try wrapping your burger in a leaf of romaine lettuce for a lighter, gluten-free alternative. Steak of any kind is an easy option for a gluten-free diet, but you might need to skip sauces like teriyaki or enquire about marinades. Avoid meatloaf mixes, which can include bread crumbs and unknown condiments.
In deli meats, the food additive dextrin is often derived from grains that contain gluten. Confirm the source of dextrin and modified food starch before consuming beef products—third-party certifications are your best bet.
One of the hardest things to give up on a gluten-free diet is wheat flour. It is in just about every bread and baked good available. Finding a gluten-free bakery will take some searching, but baking at home is a little easier with nut or seed flour. Countless recipe-makers have figured out the conversion from wheat flours, including almond and coconut, and hazelnut meal, so you have loads of options. Almond flour is suitable for dense baked goods and as a breadcrumb substitute.
Here's a tip—beat almond flour with the liquid ingredients in your recipe for two minutes before adding other ingredients, and it'll soften and produce a less dry, crumbly end result. Amaranth flour is a complete protein and works well in cookies.
Some of the best things you can eat on a gluten-free diet are nutritious whole fruits and vegetables. Fresh produce helps you get the fiber you might be missing. Veggies such as zucchini and butternut can also be spiralized into low-calorie noodles. Be mindful when you purchase dried fruits and smoothies—dates may be rolled in oat flour to prevent sticking, and smoothies may contain oats and other risky ingredients.
If a juice shop employee tells you that the shakes containing pure wheat grass or barley grass are gluten-free, you should be good to go—the gluten is in the seeds. You shouldn't have a problem with plain canned fruits and vegetables either.
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Quinoa is a nutrition powerhouse. This naturally gluten-free whole grain has gained immense popularity in recent years. It's not only a complete protein but also rich in vitamins, minerals, and antioxidants. Quinoa can be a base for salads, made into a warm breakfast porridge, or even used as a gluten-free alternative for stuffing in dishes like bell peppers. You can substitute quinoa noodles for regular noodles.
Quinoa seeds can also be ground to make gluten-free flour, which you can use to whip up, for example, soft treats like pancakes and waffles. Because gluten-free grains may be grown and harvested with wheat, rye, and barley, look for third-party gluten-free certification. When dining out, enquire whether quinoa has been cooked in chicken broth or water.
Many dairy products, such as milk, cheese, and plain yogurt, are naturally gluten-free. These dairy items can be incorporated into your daily meals, whether as a creamy yogurt parfait for breakfast, a cheesy omelet for brunch, or a comforting bowl of gluten-free mac and cheese for dinner. Be cautious of flavored yogurts and certain processed cheeses that might contain added ingredients with gluten. For example, you may want to avoid yogurts with toppings or mix-ins, such as crushed cookies or pieces of candy.
Regular cheesecake with a crust is also a bad idea. Plain, full-fat cheeses are your friends, and cheeses that have been modified could be an issue because gluten-containing ingredients are tasked with improving taste and texture in the absence of salt or fat.
All raw nuts and seeds, like almonds, walnuts, pumpkin seeds, and sesame seeds, are fantastic choices for a gluten-free diet. They are rich in healthy fats and provide a solid dose of fiber and antioxidants. You can sprinkle crunchy nuts and seeds on your morning cereal or salads, use them as a base for gluten-free energy bars, or bake a pecan pie. Seasoned or candied nuts may contain wheat-based ingredients, so watch out for those.
When baking, ground flax seeds mixed with water are often a terrific substitute for eggs, and chia seeds in GF flour mixes can provide a gluten-like glue effect. Most plain nut and seed oils are gluten-free, and once you're familiar with gluten-containing preservatives, you'll be able to tell which nut butters are okay as well.
Herbs and spices are not only the secret to enhancing the flavor of your gluten-free dishes but are also often naturally gluten-free. From the zesty kick of fresh basil and oregano to the warmth of cinnamon and paprika, the world of seasonings is far from boring. Individually packaged single-ingredient spices are ideal. Seasoning blends may contain wheat starch fillers and anti-caking agents, which you may want to avoid. Spices tend to be consumed in small amounts, so even if gluten is present, it likely won't trigger a reaction in people with celiac disease who limit their gluten intake to less than 10mg.
Reach out to the brand if you need clarification on ingredients.
Sweet potatoes are a hearty addition to a gluten-free diet. They're slightly lower on the glycaemic index compared to white potatoes, have a little more fiber, and they're easy to digest. Roast them as a side dish, mash them as an alternative to regular mashed potatoes, or even spiralize them into gluten-free sweet potato noodles.
The key to gluten-free baking is to mix gluten-free flours, such as tapioca, brown rice, and sorghum, for rise and flexibility. You can easily purchase ready-mixed flours with xanthum or guar gum as a binding agent. The flours tend to be more nutritious than regular all-purpose flour, so gluten-free toast, on its own, is relatively healthy. Beyond gluten-free bread, we've touched on quinoa and plant-based pasta, but you could also try rice, buckwheat, or shirataki noodles.
When it comes to breakfast, you may assume that Rice Krispies are fine, but they contain barley-derived malt flavoring. Opt for certified gluten-free cereals like cornflakes, oatmeal, and quinoa porridge instead. Breadcrumb substitutes include almond flour, ground seeds, and gluten-free breadcrumbs.
The golden rule in strict gluten-free diets is to check labels and ask the experts and manufacturers. Knowledge is power, so familiarize yourself with the ingredients and scenarios you need to avoid, including buffets and potential hidden sources of gluten such as food coloring, emulsifiers, and stabilizers that extend shelf life. When you're new to a gluten-free diet, you may want to eat at home, where you can figure things out as you go.
Use toaster bags if you share appliances, rinse your beans and rice adequately, and use separate utensils for family food preparation and serving. Pay attention to warnings such as "manufactured in a facility that processes wheat..." and avoid purchasing pantry items from bulk bins at the grocery store where customers may mix up scoops.
Humans are adaptable. So, even though you may initially resist the change, you'll reach a point where choosing gluten-free foods becomes second nature. A GF diet can be delicious and open up new ways for you to be healthy and live a high quality of life. You'll soon have a greater awareness of and appreciation for your food than the average person, and that can only be a positive.
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