Going Gluten Free? Here’s Your Basic Gluten Free Diet Guide
Gluten
free sounds fancy! Every second person, especially women, is jumping
on the gluten free bandwagon. While almost everyone is talking about
it or have already gone gluten free, many don’t know what gluten
actually means and the ground rules or basic guidelines to be
considered when following a gluten free diet.
Gluten is the protein found in wheat, barley and rye that gives dough its elastic quality and often a chewy texture. Although a trend today, following a truly gluten free can be a bit of a challenge. However, given the naturally gluten-free grains like millet, sorghum, teff, soy and quinoa, living on no-gluten-in-there foods for months have become easier and endurable.
In addition, there are a few easy rules that can help you embark on a happy yet healthy gluten free diet. Here take a quick glance and make the most out of your diet
Say Yes To…
Naturally Gluten Free Foods
Apart
from gluten free whole grains like buckwheat, oats, amaranth, millet
and more, you can opt for corns in all forms including popcorn, sweet
corn, corn flour, cornmeal etc. Rice, fresh fruits and vegetables,
milk, meat, eggs, and nuts are some of the natural foods to include
in your diet.
Gluten Free Packaged Products
Products
labelled gluten-free can be of great help when it comes to avoiding
cross contamination. There are a number of healthy treats and snacks
available in the market that are prepared absolutely gluten free. Low
GI health bars
, quinoa
bars,
chia
bars and
seed bars, nutritious muesli bars, snacks and oats are your go-to
packaged gluten free food options.
Foods with Gluten Free Ingredients
Any
products that include gluten free ingredients like annatto, glucose
syrup, oat gum, plain spices, silicon dioxide, starch, food starch
and vinegar and baking products like arrowroot, corn starch, tapioca
flour or starch, potato starch flour and potato starch, vanilla are
suitable for those on a gluten free diet.
Say No to
Pastas, breads, pies, doughnuts, pizza crusts, spaghetti, pretzels, cereals, cookies and crackers that contain hidden gluten and wheat in different forms including kamut, spelt, semolina, triticale, durum, einkorn, farina, and matzo.
Foods that are usually gluten free but need to be avoided particularly: Vinegars, baking powder, caramel colouring, wine and vodka.
Look for Gluten In
Foods
that aren’t usually expected to contain it but may have potions of
gluten. Salad dressings, soy sauce, fish sauce, liquorice, imitation
fish and crab, flavourings, seasoned chips and snacks, fried foods,
ice cream, broth, and chocolate may contain gluten. Check labels and
ingredients printed on the packaged foods before you buy them.
Additional Tips
Wheat free doesn’t necessarily mean gluten free. Foods that don’t contain wheat may still have barley or/and rye in some form that can take a toll on your health.
Although pure oats are a gluten free food, most commercially processed oats are cross-contaminated while growing and processing. Go for only oats that are labelled gluten free in case you want include it in your diet.
Ingredients used in particular food products change frequently. So, it is important to check the label and go through ingredient list on the packaging before buying packaged foods.
Author: Henry is a well known content writer ,he has written so many content on Low GI health bars , quinoa bars, chia bars . Now a days he is writing for Kuranda Wholefoods .
Source: http://www.sooperarticles.com/food-drinks-articles/going-gluten-free-heres-your-basic-gluten-free-diet-guide-1457791.html
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