Gluten Free: Foods That Contain Gluten

Nutritional Value of Gluten-free Diet


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Gluten-free Diet- A Healthy Lifestyle

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 nutritional value.

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 nutritionally rich. 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 More Nutritious

  • 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 contents.

  • 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 with calories.

  • 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 meals.

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