Gluten-free Diet- A Healthy
Most of the people switch to gluten-free diet because of necessity.
People suffering from celiac disease have gluten intolerance and
cannot eat things made from wheat, barley and rye in any form. They
have to eat gluten-free foods. On the other hand there are several
other people who follow gluten –free diet by choice due to its
Having gluten-free is not a diet rather it is a lifestyle. Several
people might have misconception that eating gluten-free diet can lead
to nutritional deficiencies. However, it is not that case. There are
several food items, which do not have gluten, but are highly
nutritional. Gluten is found in wheat, barley and rye. Though wheat is
a staple food item, you can replace it with other stuffs such as brown
rice, arrowroot flour and tapioca flour.
Gluten-free Foods Can Be Healthier
Gluten-free diet is regarded as a healthy diet. Most of the fresh
fruits and vegetables are the part of gluten-free diet. These fruits
and vegetables are storehouse of loads of nutrients. Milk and other
dairy products, meats, potatoes, rice, corn, beans, cereals made
without wheat or barley malt, great variety of specialty foods such as
bread, pasta, pancakes, and pastries, made with alternative grains
such as rice, tapioca, potato, or corn flours and starches. All these
food items are very delicious and nutritious at the same time.
Gluten-free Diet Nutritious Myth
Many are of the notion that following the
gluten-free diet could
actually result in many nutritional deficiencies. But it is just a
myth and today there are many foods that are devoid of gluten, yet are
Gluten is found in wheat, barley and rye. Though wheat is a staple
food item, you can replace it with other stuffs such as brown rice,
arrowroot flour and tapioca flour.
Many dieticians recommend looking at those cuisines which are celiac
friendly. These include but are not limited to Indian cuisine, Mexican
recipes, Thai and the Ethiopian cuisines. According to a nutrition
coordinator, Beth Israel Deaconess Medical Center Celiac Center,
Melinda Dennis, person contemplating on gluten-free diet will have to
look at Super 6 grains which are nutrient rich. including amaranth,
buckwheat, teff, millet, quinoa and sorghum.
How To Make Gluten-free Diet
To make your diet nutritious with
gluten-free diet, there are a few
tips. When you go to a grocery store, make sure that gluten –free food
you are purchasing is healthy. You must take note of its fat and sugar
To make your diet truly nutritional, it is important to include
variety. Avoid eating a few ‘safe’ choices only. Try out newer and
newer foodstuff available over the grocers’ shelves; however stay off
processed foods and also those which have fillers and additives.
Excessive sugary foods also are a NO, as they make the diet overloaded
Include more and more nuts and legumes such as lentils and beans as
they provide lost of protein and fiber.
If you are a celiac and started eating
gluten-free diet, you will
notice a weight increase in your body. This is because you are
absorbing more food due to your improved condition. You can choose
low-fat dairy products to help you control your weight if you fall in
the over weight or obese category.
The gluten-free bread and cereals you choose should have low GI and
high fiber content to make your diet more nutritional. To curb your
hunger, you can include more proteins in your diet and eat regular