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It is fashionable to follow this diet now. Although not everyone is useful.
Gluten is a group of proteins found in many grains. Thanks to him, the dough rises well and quickly, and the baked goods keep their shape. In addition, gluten can improve the flavor of foods and extend their shelf life. Therefore, it is added to products where gluten is initially free: almost all sauces, convenience foods, sausages, ice cream, flavored yoghurts and other processed foods.
However, even if you are allergic to gluten does not mean that you need to give up all grains and all baked goods. We have collected gluten-free products.
Whole grains
Rice, including brown rice, quinoa, oats, amaranth, buckwheat, millet, tapioca, corn, and a few other exotic cereals like teff do not contain gluten. But there is a danger of cross-contamination: if wheat groats are also packed at an enterprise that produces, for example, buckwheat, there is a possibility that gluten from wheat will also get into buckwheat.
What to avoid: wheat in all forms (including bulgur), barley, rye.
Mushrooms, fruits and vegetables
You can safely eat any fruits, vegetables, herbs, berries and mushrooms. The only exceptions are processed foods – preserves, jams, for example. For better consistency, thickeners containing gluten such as starch, maltodextrin and malt can be added (and are often added).
In addition, gluten can contain canned mushrooms, fruits and vegetables, dried fruits, and peeled / cut foods that may have been cross-contaminated with gluten from other foods in the kitchen or workshop during preparation.
Protein Products
Legumes (including peanuts, which are actually not nuts at all), nuts and seeds, meat and poultry, fish and seafood, soy products (beans themselves, edamame, tofu) do not contain gluten. An exception is when meat or poultry is pickled, canned, processed, turning into semi-finished products, or breaded. Contains gluten and soy sauce, so should be avoided.
Dairy produce
Most natural dairy products are gluten-free. The exception is counterfeits, which add thickeners, and flavored milk such as yogurt, ice cream, etc. You can safely drink milk and kefir, eat cottage cheese, cheese and sour cream, butter and natural yogurt.
Flavored foods and processed cheeses are potential sources of gluten.
Fats and oils
They simply have nowhere to get gluten. You can eat any butter – both animal and vegetable origin, including ghee.
The exception is oils that contain flavorings or spices. They may well contain gluten, which enhances the mouth-watering smell.
Beverages
Water, XNUMX% natural juice, unflavored tea and coffee are all gluten-free drinks. It is also absent in some sodas, energy drinks and sports drinks. Although we do not recommend drinking them due to their high sugar content. Gluten is not present in most wines and some types of beer – not wheat, of course, but, for example, buckwheat or oatmeal.
Risks of a gluten-free diet
Due to the lack of fiber, digestive problems can begin. In addition, the rejection of whole food groups can lead to a lack of certain vitamins and minerals.
Endocrinologist-nutritionist, wellness coach.
“To understand whether you belong to the category of people with celiac disease, gluten allergy, or not, you can conduct a genetic examination, which will help you understand how gluten-containing foods are dangerous for you, or go on a diet for about a month, eliminating potentially harmful to your body products. If, against the background of this diet, you notice an improvement in well-being, then you will most likely have to follow it further. “
Breakfast: buckwheat porridge, gluten-free bread, tea / natural coffee.
2nd breakfast: cottage cheese casserole.
Lunch: borscht, boiled wings, vegetables, fruit juice.
Dinner: rice with meatballs, white cabbage salad with carrots and apples, tea.
Natalia Evgenieva, Irina Volga