Gluten-free diets are very popular today.
A study in 2013 found that 30% of Americans are actively trying to avoid gluten .
Although the harmful effects of gluten cause controversy among health professionals, some health-related diseases respond positively to a gluten-free diet .
Fortunately, there are many delicious and healthy foods that contain no gluten naturally. Avoid using gluten NOT necessarily tasteless or boring.
So what is gluten?
Gluten is the name of a protein family found in cereals such as wheat flour, spelled wheat, rye and barley.
There are two main protein gluten types called gliadin and glutenin. It is the gliadin part that causes harmful effects .
When wheat flour is mixed with water, gluten protein forms a sticky cross-linked network with uniform glue-like properties .
The name glu -ten is derived from this glue attribute. If you've ever kept wet powder in your hand, you'll know what I'm talking about.
Gluten makes the powder elastic and gives it the ability to expand during the baking process. It also has good taste and has a tough and pleasant texture.
Many people are sensitive to gluten
The most severe form of gluten allergy called celiac disease affects about 0. 7-1% of the population .
This serious disease is caused by an autoimmune reaction when the gliadin protein enters the gastrointestinal tract .
This can lead to degenerative intestinal tract, nutritional deficiencies, severe gastrointestinal problems and other conditions, many of which are difficult to relate to digestion .
Unfortunately, most people with celiac disease do not know that they are suffering from this disease because symptoms can often be very vague and difficult to diagnose .
There is another condition called sensitivity to non-celiac gluten. It is related to gluten side effects in people who do not have celiac disease .
There are no reliable data on its popularity, but some estimates measure about 0.5-13% . In people with gluten sensitivity, gluten can cause diarrhea, abdominal pain, flatulence, fatigue, depression and many other symptoms .
Gluten-free diets are also thought to be effective in some cases of schizophrenia, autism and a type of genetic cerebellum known as gluten ataxia .
All of this is said to have very little evidence that gluten is harmful for now everybody . Many people seem to tolerate it well.
There is even evidence that many people who are sensitive to gluten are actually new sensitivities FODMAP (a type of flour in carbohydrates and other foods), not gluten .
For these people, a low-FODMAP diet would be more appropriate than a gluten-free diet.
A gluten-free diet can be a challenge
The purpose of a gluten-free diet is completely remove gluten from the diet.
However, this is also a big challenge, especially considering that ingredients containing gluten (such as flour) are added to many foods.
To eat on a gluten-free diet, you need to start reading labels on everything you eat, and may need significant changes to your daily food.
If you think you have serious illnesses like celiac disease, consult your doctor before taking a gluten-free diet, as it may not be diagnosed if you are avoiding gluten.
Foods and ingredients should be avoided
Some foods are always gluten-free and should be avoided on a gluten-free diet:
- Wheat flour: all types, including whole wheat, wheat flour, wheat germ and wheat bran.
- Spelled wheat.
- Einkorn Wheat.
- Kamut cereals.
- Other foods: hard wheat flour, farina powder (from germ and endosperm of wheat), whole wheat flour, wheat flour semolina.
Some other foods also often contain gluten and should be avoided unless specifically labeled "gluten-free," or strictly processed with gluten-free ingredients.
- Breakfast cereal
- Pastry, pastry with cakes and pastry cakes.
- Cookies, crackers, biscuits.
- Sauces, vinegar and gravy, especially soy sauce.
Remember that gluten can be found in all types of industrial processed foods. It's best to eat whole-ingredient foods that contain only one ingredient as much as possible.
Oats are generally gluten-free and very suitable for people with celiac disease .
However, sometimes they are also processed in the same industry as wheat flour, and therefore may be "cross-contaminated" with gluten .
Unless specifically labeled gluten-free, think about avoiding oats if you have celiac disease.
Also keep in mind that certain supplements and medications may contain gluten.
Important: You really MUST read the label on the product. Wheat flour and some other gluten-containing ingredients are found in all different foods.
The food should eat
There are many healthy and nutritious foods that are gluten-free.
- Meat: chicken, beef, Lamb ...
- Fish and seafood: salmon, salmon, white meat fish, shrimp ...
- Egg: all types, but Omega-3 enriched / chicken eggs is the best.
- Dairy products: milk , cheese, yogurt .
- Vegetables: broccoli, Kale , Brussels sprouts, carrot , onions ...
- Fruits: apple, butter , banana , oranges , pear, Strawberry , blueberry ...
- Pea's tree: lentils, beans , peanut ...
- Nuts: almond , Walnuts , macadamia nuts ...
- Root family: potato , sweet potato ...
- Fat is good for health: olive oil , avocado oil , dairy, coconut oil .
- Herbal, spices: salt, garlic , pepper, vinegar, mustard ...
- Cereals are gluten-free: matches , rice, corn , flaxseed, millet, sorghum, flour, buckwheat, dong flour, amaranth seeds, as well Oat (if labeled without gluten).
- Other types: black chocolate .
This is the list 50 foods that are extremely good for health You can add to your diet. All of them are gluten-free, except for number 36.
What about gluten-free processed foods?
A gluten-free diet can be very healthy, as long as these foods are food real .
However, you can also find a variety of gluten-free industrial processing products such as bread, pastry, muffins, pastries, biscuits and more.
In most cases, these foods are carefully processed with high sugar and refined grains. They contain "empty" calories and can cause a spike in blood sugar levels.
If you don't really care about your health, but simply want to avoid gluten, you can add these foods to your diet.
However, for optimal health, the best way is to choose foods that are gluten-free and not gluten-free.
Food waste does not contain gluten is still garbage food.
You can drink country , coffee and tea in a gluten-free diet.
Fruit juice and sugary drinks are usually gluten-free, but you may want to avoid / minimize use because they have a lot of sugar.
About type there alcohol beer should be avoided unless labeled without gluten, but in most wines and spirits does not contain gluten.
Sample menu for gluten-free meals for a week
This sample menu shows how the one-week diet does not contain gluten.
You can easily adjust it based on personal preferences.
- Breakfast: Scrambled eggs and vegetables, with a piece of fruit.
- Lunch: Chicken salad with a little pure olive oil and a handful of nuts.
- Dinner: Stir-fried beef with vegetables. Add some brown rice.
- Breakfast: Oat porridge (oat is gluten-free) with whole milk and raisins.
- Lunch: Smoothie of coconut milk, chocolate powder whey protein , berries and almonds.
- Dinner: Salmon fried with butter with salad.
- Breakfast: Omelet eggs with vegetables and a piece of fruit.
- Lunch: Salmon also came from the previous dinner.
- Dinner: minced beef (without crust) fried with butter with potatoes.
- Breakfast: Greek yogurt with sliced fruit and nuts.
- Lunch: Olive oil tuna salad.
- Dinner: Meatballs with vegetables and brown rice rice.
- Breakfast: Fried eggs and vegetables with coconut oil and a piece of fruit.
- Lunch: Meatballs from dinner the previous day.
- Dinner: Steak with vegetables and mashed sweet potatoes.
- Breakfast: Oatmeal with a piece of fruit.
- Lunch: Steak from the previous meal, vegetables and sweet potatoes from dinner the previous day.
- Dinner: Grilled salmon with butter and vegetables.
- Breakfast: Smoked pork and eggs with a little fruit.
- Lunch: Greek yogurt with berries, sliced fruits and nuts.
- Dinner: Grilled chicken wings with vegetables, spicy sauce and rice.
Healthy snacks contain no gluten
If you're hungry between meals, here are some ideas for gluten-free snacks:
- A piece of fruit
- A handful of nuts
- A little yogurt, can be mixed with berries
- Rice cake
- Mini carrots
- Hard-boiled eggs
- Leftovers from the previous night.
How to eat outside the restaurant
Most restaurants offer gluten-free options.
Just skip the bread and tell the waiter that you are eating a gluten-free diet.
A lot of protein (meat and fish) with vegetables, potatoes and rice are the best choices for gluten-free meals when you go out to eat.
If you have celiac disease, you should with the waiter that you absolutely cannot eat anything that contains gluten, even in small amounts.
It is a good idea to check their website or call ahead to make sure that the restaurant you are going to is serving gluten-free items.
A simple shopping list of gluten-free items
You can eat a variety of foods under a gluten-free diet.
This simple shopping list can help you get started.
- Meat: beef, chicken, turkey, lamb, pork , etc.
- Fish: salmon, salmon, sardines, tuna, mackerel, etc.
- Dairy products : yogurt, cheese, milk.
- Frozen vegetables.
- Fresh vegetable: carrot, Chili , green vegetables, Brussels sprouts, lettuce, tomatoes, onions, etc.
- Fruits: apples, avocado, bananas, pears, oranges.
- Berries: strawberry, blueberry.
- Nuts: almonds, walnuts, pistachio, cauliflower, hazelnuts, peanuts.
- Butter nuts: peanut butter and almond butter.
- Pea's tree: lentils, kidney beans , chicken beans.
- Cereals: Quinoa, buckwheat, rice, corn.
- Coconut oil
- Olive oil
- Olive fruit
- Tubers: potatoes and sweet potatoes
- Spice: sea salt, pepper, turmeric, garlic, parsley, etc.
How to eat gluten-free regimen successfully
If you really want to succeed in a gluten-free diet, there are many sources available.
A good starting point is buying a good book about this diet as well as a cookbook on gluten-free.
A gluten-free diet can be extremely healthy and satisfying, if properly prepared.
For people with celiac disease or another gluten-related disorder, the life-saving benefit is literally understood.