A healthy eating plan requires us to refine our daily food choices. So, what to eat if you have to cut off gluten from your diet?
Gluten is a protein found in wheat, barley, and rye and often it can cause a few minor disorders making it difficult for the body to process it. Many people who cut out breads from their diet report feeling better overall, with fewer digestive issues and an improvement in their energy levels. It can also help to improve your overall gut health by helping to reduce inflammation and irritation in your bowel. Eliminating this protein from your diet isn't easy at first, but there are many delicious alternatives that make it easier to get the vitamins and minerals you need without having to consume wheat products. Once you start replacing the foods containing gluten with healthier alternatives, you may find that you feel even better than before.
Gluten-free diets and keto diets are becoming popular as people realize that they have an intolerance from gluten or suffers from gluten sensitivity. Also, you can check out this article on Vegan Diet And Lifestyle: Everything You Need To Know.
What is Gluten?
Just like every other protein that are plant-based, gluten belongs to a family of proteins. Usually wheat, rye, and barley that are used regularly, these grains contain gluten. It gives a chewy texture, provides elasticity to the food, and helps baked goods rise. This diet is necessary for people with celiac disease, an immune reaction to eating gluten. The other is non-celiac gluten sensitivity, and in such cases, it might harm the guts and intestine, causes abdominal pain, and bloating, and hinders the absorption of nutrients from food. But you can still maintain a healthy and balanced diet with fruits, veggies, meats, fish, beans, legumes, and most dairy products; these are naturally gluten-free. If you do not want to give up all the delicious foods, we have gluten substitutes such as various grains, flour, and other naturally gluten-free alternatives.
If you are searching for gluten-free bread, you can consider buying gluten-free grains from these 6 Brands with Gourmet Gluten-Free Bread That Actually Tastes Good.
What is Celiac Disease?
Celiac Disease is a serious autoimmune disorder that affects the digestive system. It occurs when someone consumes gluten, which is found in wheat, rye and barley. When people with this disease consume gluten, their body mounts an immune response that attacks the small intestine. This response damages the villi, which are tiny finger-like projections that line the small intestine, and interferes with absorption of nutrients from food. Symptoms can vary but may include abdominal pain, diarrhea, fatigue, weight loss and bloating. People with this disease must follow a strict gluten-free diet to manage their symptoms and avoid further damage to the intestines.
What are Whole Grains?
Whole grains are a type of food that includes the entire grain kernel - the bran, germ and endosperm. Examples include oats, wheat, quinoa, amaranth and buckwheat, these grains are gluten-free. Whole grains are one of the grains for gluten-free composition due to its high dietary fiber and other nutrients, vitamins and minerals such as iron, magnesium and zinc. They are also a good source of carbohydrates which provide energy for our bodies.
Eating whole grains can help reduce the risk of heart disease, stroke and type 2 diabetes. Additionally, they have been linked to a reduced risk of some types of cancer. In addition to providing nutrients and health benefits, whole grains can also be used to make breads, cereal grains, crackers and other foods that are part of a super healthy diet. By incorporating whole grains into your meals you can enjoy all their nutritional benefits while still enjoying delicious foods!
Whole Grains/Flours to Include in Diet
When following a nutritious gluten-free diet, it is important to focus on getting the right balance of nutrients and healthy options into your meals. Protein sources such as beans, nuts, seeds, and eggs are excellent choices. Healthy fats from avocados, olive oil, and coconut oil are also essential. Fruits and vegetables should be selected without added sauces or ingredients that may contain gluten. Dairy products and alternatives including yogurt, cheese, milk, butter and cream can all be included in a gluten-free goods when they don’t contain other ingredients containing gluten.
Finally, it is crucial to read food labels to make sure that any processed foods you purchase do not contain this protein. For whole grains that are naturally gluten-free such as quinoa, buckwheat, millet, amaranth, cornmeal and rice can be added to your diet for extra fiber and nutrients. You can easily swap with plenty of nutritious grains. But make sure to read the label because sometimes they tend to add gluten-containing grains during processing. Here are 8 gluten-free grains and flours available around.
- Amaranth is a superfood and naturally gluten free grains. These tiny grains are rich in minerals, including calcium, iron, and magnesium. It is a nutritional powerhouse to a gluten-free food with high fiber, powerful protein, low carbs, rich in antioxidants, and aids digestion. In addition, Amaranth is full of healthy polyunsaturated fats, which help lower bad cholesterol and improves heart health. It gives nutritional value, adds a delicious nutty & earthy flavor to your main course and healthy side dishes, and is a thickening agent for sauces, soups, and stews.
- Buckwheat is another certified gluten-free alternative, an integral part of the diet for anyone with celiac disorder, celiac-disease, and wheat allergies. The grain-like seeds are a rich source of protein, dietary fiber, and minerals and provide high amount of antioxidants. The possible health benefits of including buckwheat in the diet are improving digestion, boosting heart health, and managing diabetes. It is a great addition to porridge, recipes like mushroom-barley soup, and salads; plus, you can use buckwheat flour for baking.
- Almond Flour is a popular gluten-free alternative flour used extensively by a lot of people. It comes from blanched almonds, dried and grounded into fine flour. The nutty flavor is perfect for sweet and savory recipes; for example, almond flour can be used to make pancakes, muffins, cookies, quick bread, pizza crust, etc. If you want to replace all-purpose flour, swap it with almond flour and make sure to add it to your pantry. It is high in protein, good source of fiber, vitamin E, and magnesium and low in carbs. Also, almond floor makes a great gluten-free swap for traditional pasta and other delicious dishes.
- Coconut Flour makes it an excellent gluten-free flour made by grinding dried coconut into a soft and fine powder. Compared to traditional flour, it is more nutrient-dense and a good source of protein, fat, soluble fiber, and minerals like iron and potassium. People that follows a gluten-free procedure can substitute for baking gluten-free and used as a thickener in soups & sauces.
- Quinoa is a gluten free whole grain with a great nutritional base. It is one of the healthiest grains boasting more fiber, vitamins and minerals, antioxidants, healthy fats, and plant-based proteins with a complete protein source. Also, quinoa contains all eight essential nutrients for our body. Health-conscious can use cooked quinoa for breakfast bowls, salads, and snacks, and is a good substitute for rice.
- Oats are another highly nutritious grain with many health benefits. Dry oats are a type of staple food that tastes great, contains a high amount of dietary fiber, and is a good source of carbs, antioxidants, protein, and other essential nutrients. Use oats/oat flour for sweet & savory porridge, granola bars, cookies, and other baked snacks. It is also a great meal to regulate high blood sugar and reduce low-density lipoprotein (LDL) as well as balance high cholesterol.
- Tapioca is a naturally gluten-free substance made from cassava root. It is available in various forms, including flour and pearls. It provides essential nutritional benefits such as calcium, carbohydrates, and iron. Use this to make desserts and as a binding agent for recipes.
- Rice Flour: Rice flour, a common ingredient in Asian cuisine, is one of the naturally gluten-free grains. A variety of foods can be prepared using rice flour, which has a slight chewy, stretchy texture. Usually the varieties of rice flour that are found includes white rice, wild rice, rice flour and brown rice, these grains are gluten free. Among all of these, brown rice has more fiber than others. This Asian or sticky rice, commonly known as "glutinous rice," is devoid of gluten, despite its name. However, a few alternatives are used in place of rice because of various rice-related issues in the body.
Benefits Of Gluten Free Diet
- May assist in easing digestive symptoms
- Relief from celiac patients in lowering chronic inflammation
- Enhancing energy
- May aid in weight loss
There is presently no data demonstrating that a gluten-free meals is useful for losing weight or for other general health benefits. Although it is the principal therapy for celiac disorder and might assist to relieve symptoms in a number of illnesses connected to gluten sensitivity.
Also, you can Shop These Brands to Munch on Delicious Gluten-Free Snacks.
Takeaway on Gluten Free Grains
For celiac disease, it is recommended that regular exercise is also beneficial for reducing inflammation and maintaining a healthy weight. Additionally, taking supplements such as omega-3 fatty acids and probiotics may help to reduce symptoms associated with celiac disease. Finally, it is important to have regular checkups with your doctor to monitor any changes in symptoms or other health issues that could arise from living with celiac disease or gluten intolerance. Taking these steps can be beneficial to relief celiac disease patients in lowering chronic inflammation.