There was a time when gluten, a mixture of proteins found in wheat, rye and barley, was something of a foreign term. Not many people had heard of it, and the few who needed to avoid it found meals to be extremely challenging. Today, gluten is a term used daily. Here Joanne Washburn, Food.news, reflects on foods to eat on a gluten-free diet:
“The gluten-free diet isn’t just another diet fad. It is actually used to alleviate the symptoms of celiac disease, an autoimmune condition that affects nutrient absorption.
People with celiac disease just can’t have gluten, a protein found in certain grains. If someone with this disease eats foods with gluten, their immune cells will attack the lining of their intestines and cause inflammation.
But even people without celiac disease can benefit from a gluten-free diet. People who
follow this diet are often seeking weight loss, better focus or a slimmer waistline. Some follow a gluten-free diet to boost their overall health, and for good reason. Gluten-free diets call for plant-based foods and lean protein sources like fish.
Foods to eat on a gluten-free diet
If you eat gluten-free or want to try a gluten-free diet, a gluten-free foods list can be a valuable resource. Listed below are examples of gluten-free foods:
1. Whole grains
Whole grains are an important part of a healthy diet. They are full of complex carbohydrates, providing energy to get you through the day. Most whole grains are also high in fiber, which helps with digestion. Though lots of whole grains contain gluten, a wide variety are naturally gluten-free. These include:
- Brown and wild rice
- Yuca or cassava
- Non-GMO potatoes
- Non-GMO potato flour
Some whole grain products might not be labeled “gluten-free.” If you’re unsure, read the ingredients list. Steer clear of products that contain whole wheat, bulgur, barley, rye and malt.
2. Fruits and vegetables
Fresh, whole fruits and vegetables are naturally gluten-free. It’s important to include these in a gluten-free diet because they give you tons of fiber and a variety of vitamins, minerals and antioxidants.
However, some processed fruits and vegetables may have been preserved with ingredients that have gluten. So always read the ingredients list. Still, it’s best to opt for fresh fruits and vegetables.”
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Read More … Article Source: https://www.food.news/2021-04-28-foods-on-gluten-free-diet.html
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