Essential Gluten-Free Foods and Snacks: A Complete Guide to Gluten-Free Eating
Developing a balanced and healthy diet is of great importance where all the essential nutrients include iron, protein and carbohydrates that assume leading roles. In addition, protein is the main element in cell building that we should consume. However, some people were unable to digest certain types of protein too. Some proteins among them are gluten, that can be found in barley, rye,wheat and the same grains. It may have negative effects too on our digestive system. Such as it is harmful to some individuals with autoimmune disorders like Celiac disease. According to recent studies it is found that almost 0.8% to 1.5% of the population may have gluten related issues. But there are some gluten free foods that have minimal gluten quantity in them. Today, we will guide you regarding the essential Gluten free foods and snacks in this guide.
What is Gluten?
Gluten is found in wheat, rye and barley. This name comes from the Latin word “Glue” as it offers flours, a sticky substance when blended with water. Moreover, substances like this aid gluten in forming a sticky network that will provide bread with the ability to rise when it has a chewy and appetizing texture. Most people feel unpleasant after having gluten rich foods and the serious reaction is called celiac disease which is an autoimmune disorder. Despite that, if an individual feels uncomfortable then they can seek medical help from doctors and ask them about the recommendations related to gluten free products.
List of gluten free foods and snacks
Consuming Gluten free diet is necessary if you have celiac disease and other gluten sensitivity disorders. Let’s look into these food list and find out more about it:
Jowar
Jowar has a high amount of fiber that is beneficial for your digestive system. Moreover, this fiber enables slow absorption of sugar from food that will help in balancing normal blood sugar levels. In addition, they act as an antioxidant which helps with the elimination of cell damage.
Black Beans
Black beans are famous beans for Indian dishes. They are rich in fiber,antioxidants and fiber which makes them a perfect addition to a gluten free diet. Moreover, you can also use them in salads, cook them into curries and dals or can use ground bean flour to form gluten free flatbreads and pancakes. Moreover, if you want to make your diet more delicious and diverse, you can try a legume mix as well.
Nuts and Seeds
Include dry fruits in your gluten free diet weight loss routine. Nuts and seeds play a critical role in this diet as they provide several nutrients. Cashews are comparable to the swiss army knife among the snacks that are creamy, versatile and delicious. Although, you can also use them in desserts, sauces too. Moreover, sunflower seeds are nature’s multivitamin that are loaded with magnesium and Vitamin E. You can also toss them on salads or blend them up with your favorite dried fruits. Lastly, small mustard seeds come packed with a punch of flavor. You can also use them in pickles, spices and dressings to amplify dishes with a particular tangy taste. In addition, these seeds add up the nutritional value of gluten free meals.
Benefits of Gluten free diet
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It reduces Inflammation
It is a natural process that treats health disorders. In addition, a gluten-free diet will reduce the markers of inflammation in those with celiac disease and treat gut damage.
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It enhances energy
People with celiac disease feel sluggish, tired and even experience brain fog too. This is caused due to nutrient deficiencies. Moreover, following a proper gluten-free diet is beneficial for patients with celiac disease to enhance energy levels and remain active.
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It supports Weight Loss
If you are looking to lose weight then a gluten free diet is one of the effective ways as it steers junk foods that add unwanted calories in the meal plan. Most of these foods are replaced with veggies, fruits and lean proteins. Therefore, it is crucial to avoid processed gluten free foods such as snacks, pastries, cakes.
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It reduces digestive symptoms
A gluten free diet is well known to relieve digestive symptoms like diarrhea, bloating, fatigue for the people with celiac disease and non-celiac gluten sensitivity.
Foods you should avoid
Maintaining a Gluten-free diet can be quite a difficult task as this diet has most of the common ingredients that are added to the foods. Some of the main sources of gluten in the diet includes:
Some of sources of gluten in diet have:
- Barley
- Rye
- Triticale
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Brewers Yeast
Some of the food sources which have gluten added to them are:
- Pasta
- Cereal
- Bread
Snacks and many others
The bottom Line
If you are someone who is facing a gluten free issue then it’s important that you consume a gluten free diet foods. You can focus on gluten free foods and can maintain a healthy and balanced diet. For those people with celiac disease it is mandatory to consume foods after consulting your doctor.
