The gluten-free diet: Everything you need to know (literally)

This is a detailed article on gluten-free diet. What is gluten, you should avoid foods to eat and avoid, sample menu and lots of advice.

Gluten is in fashion these days.

A 2013 study showed that only 30% of Americans are actively avoid gluten (try 1 ).

Although gluten harmful effects are controversial among health professionals, it is known that several health conditions respond well to a gluten-free diet ( 2 , 3 ).

Fortunately, there are many healthy and tasty foods that are gluten-free by nature. Avoiding gluten does not have to be boring or dull.

What is gluten?

Gluten is the name of a family of proteins ^[1] found in grains such as wheat, spelled, rye and barley.

There are two main proteins, gluten, gliadin and glutenin designated. This is the part of gliadin whereby adverse effects ^[2] ( 4 , 5 ).

When using wheat flour with water, gluten proteins sticky form a mixed networking network has a sticky consistency ( 6 ).

The adhesive TEN name is derived from the tail-like property. If you have had a moist paste in your hand, then you know what I mean.

Gluten makes elastic dough, and provides the ability to increase during cooking. It tastes so good and provides a smooth, satisfying texture.

Many people are sensitive to gluten

The most severe form of gluten intolerance is called celiac disease ^[3] , the affected population of about 0.7 to 1% ( 7 ).

This severe disease is caused by an autoimmune reaction when Gliadin proteins enter the digestive tract ( 8 ).

This can lead to intestinal mucosa, malnutrition, severe indigestion and other diseases, many of which are difficult to digestion (refer, are degenerate 9 ).

Unfortunately, most people with celiac disease do not have to have it because the symptoms are often vague and difficult to diagnose ( 10 ).

Then there is another condition called non-celiac gluten sensitivity ^[4] . This means an adverse reaction in people with a gluten without celiac disease ( 3 , 11 ).

There are no good figures, as usual, but according to some estimates, 0.5 to about 13% ( 12 ). In people with celiac disease can gluten diarrhea, abdominal pain, cause flatulence ^[5] , tiredness, depression and other symptoms ( 13 , 14 ).

A gluten-free diet has also proven effective in some cases of schizophrenia, autism and ataxia type called gluten ataxia ( 15 , 16 , 17 ).

All that said, there is currently little evidence that gluten is dangerous for everyone. A lot of people seem to be very well tolerated.

There is even evidence that many people with gluten intolerance on FODMAPs (a type of carbohydrate in wheat and other foods) are very sensitive to gluten ( 18 ).

For these people, a diet low FODMAP ^[6] is better than a diet free of gluten.

A gluten-free diet can be difficult,

The purpose of the gluten-free diet to completely eliminate gluten from the diet.

However, this can be difficult, especially when considering that the ingredients gluten (such as wheat) contain, be added to a variety of different foods.

Go gluten free, you have to start reading the labels of everything you eat, and you may have to major changes in the foods you eat every day.

If you think that you have a serious medical condition such as celiac disease, so consult with your doctor before gluten-free, since it is not possible to diagnose ^[7] disease if you avoid gluten.

To avoid foods and ingredients

There are some foods that contain gluten, and should always be avoided on a gluten-free diet:

• Wheat ^[8] : all types including wheat, wheat flour, wheat germ and wheat bran.
• Are written.
• Rye.
• Barley.
• Einkorn.
• The triticale.
• Kamut.
• Durum wheat flour, corn flour, whole wheat flour, semolina: Other.

Other foods often contain gluten, and should be avoided, unless expressly made with the words "gluten-free" or strictly gluten-free ingredients:

• Pain.
• Pasta.
• Cereals.
• Beer.
• Cakes, pies and cakes.
• Cookies, crackers, cookies.
• Sauces, dressings and sauces, especially soy sauce.

Be aware that gluten can found in all kinds of processed foods ^[9] . Your best bet is to eat whole foods single ingredient, if possible.

Oats do not contain gluten not usually, and are good in people with celiac disease (tolerated 19 ).

But sometimes they are treated in the same facilities as wheat and can "cross-contamination" with gluten (be 20 ).

A less gluten-free oats consider avoid if you have celiac disease.

Also remember that some supplements and medications may contain gluten.

IMPORTANT: You really need to read the labels. Wheat and other gluten-containing ingredients in all foods contain.

Foods to Eat

There are many healthy and nutritious foods that are gluten-free by nature.

• Meat: chicken, beef, lamb, etc.
• Fish and Seafood: salmon, trout, haddock, shrimp, etc.
• Eggs any style, but / Omega-3 enriched grass eggs ^[10] are the best.
• Dairy: milk ^[11] , the cheese ^[12] , yogurt ^[13] .
• Vegetables: broccoli ^[14] , kale ^[15] , Brussels sprouts, carrots ^[16] , onions, etc.
• Fruits: apples ^[17] , avocados, bananas ^[18] , Orange ^[19] , pears, strawberries ^[20] , blueberries ^[21] , etc.
• Legumes: Lentils, beans, peanuts ^[22] , etc.
• Nuts: almonds ^[23] , walnuts, macadamia nuts, etc.
• Tubers: potato ^[24] , sweet potatoes, etc.
• Healthy fats: olive oil ^[25] , avocado oil, butter ^[26] , coconut oil ^[27] .
• Herbs, spices and seasonings: salt, garlic ^[28] , pepper, vinegar, mustard, etc.
• Gluten Grains: Quinoa ^[29] , rice ^[30] , maize ^[31] , flax, millet, sorghum, tapioca, buckwheat, arrowroot, amaranth and oats (gluten free when labeled).
• Other: Chocolate black ^[32] .

Here is a list of 50 super healthy foods ^[33] that can be included in the diet. All are, unless without gluten. 36th

What about processed foods without gluten?

A gluten-free diet can be very healthy, as long as you really must take place in the diet of a food.

However, you can also get many alternative products processed gluten such as breads, cakes, muffins, cakes, biscuits and more.

In most cases, these foods are highly processed and prepared with sugar ^[34] and refined grains. These are the "empty" calories and can lead to rapid blood sugar spikes.

If you really do not care about your health, but you just want to avoid gluten only, you can these foods in your diet.

For optimal health, but it is best foods that are gluten-free by nature to choose gluten-free products.

Junk food gluten is still junk food.

Beverages

You can drink the water ^[35] , coffee ^[36] and tea ^[37] on a gluten-free diet.

Fruit juices and sugary drinks are gluten-free, but you might want to avoid / minimize, as they are rich in sugar.

As for alcohol ^[38] , beer should be avoided, unless marked with gluten, but most liquor gluten.

Sample Menu gluten for a week

This menu displays showing what might look like a week in a gluten-free diet.

You can easily customize to suit your own preferences.

On Monday

• Breakfast: scrambled eggs and vegetables, with a piece of fruit.
• Lunch: Chicken salad with a little extra virgin olive oil and a handful of nuts.
• Dinner: sauteed minced meat with some vegetables. Brown rice on the side.

On Tuesday

• Breakfast: Avena (oat gluten free) with milk and raisins together.
• Lunch: A smoothie with coconut milk, chocolate powder whey protein ^[39] , berries and almonds.
• Dinner: salmon, fried in butter with a salad.

On Wednesday

• Breakfast: Omelette with vegetables and a piece of fruit ^[40] .
• Leftover Salmon lunch.
• Dinner: Hamburger (no bread), fried in butter, potatoes.

Thursday

• Breakfast: Greek yogurt with sliced ​​fruit and nuts.
• Lunch: tuna salad with olive oil dressed.
• Dinner: meatballs with vegetables and brown rice.

On Friday

• Breakfast: Eggs and vegetables in coconut oil with a piece of fruit fried.
• Lunch: Meatballs residues.
• Dinner: steak with vegetables and mashed potatoes.

On Saturday

• Breakfast: oatmeal, a piece of fruit.
• Lunch: pieces of meat, vegetables and sweet potatoes the day before.
• Dinner: Baked salmon with butter and vegetables.

Sunday

• Breakfast: Bacon ^[41] and the eggs, fruit.
• Lunch: Greek yogurt with berries, sliced ​​fruits and nuts.
• Grilled chicken wings with vegetables, salsa and rice dinner.

You can view a list of the 101 recipes Paleo (all of which are gluten-free) can be found here: 101 Recipes Paleo this amazing taste ^[42] .

Snacks, Gluten Free Healthy

If you are hungry between meals, so here are some ideas gluten-free snacks:

• A piece of fruit.
• A handful of nuts.
• Some yogurt, maybe with mixed berries.
• Rice cakes.
• Young carrots.
• Boiled eggs.
• The remains of the day.

To eat and drink

Most restaurants offer dishes without gluten.

Skip the bread and tell the server that you are on a diet free of gluten.

A source of protein (meat or fish) with vegetables and a potato or rice on the side, are excellent gluten-free meals when eating.

If you have celiac disease, it is obvious ^[43] the child that one. no gluten, even in small quantities

It may be a good idea to check their website or call ahead to ensure that the restaurant is about to go on a gluten-free food.

A unique shopping list without gluten

You can enjoy a variety of foods in a diet eat gluten free.

This simple shopping list to begin.

• Meat: beef, chicken, turkey, lamb, pork, etc.
• Fish: salmon ^[44] , trout, sardines, tuna, mackerel, etc.
• Eggs.
• Dairy products: yogurt, cheese, milk.
• Frozen vegetables.
• Vegetables: carrots, peppers, vegetables, sprouts, lettuce, tomatoes, onions, etc.
• Fruits: apples, avocados, bananas, pears, oranges.
• Berries: strawberries, blueberries.
• Nuts: almonds, walnuts, pistachios, macadamias, hazelnuts, peanuts.
• Nut butter: Peanut Butter ^[45] and almond butter.
• Legumes: Lentils, beans, beans and chickpeas.
• Grains: Quinoa, buckwheat, rice, corn.
• Coconut oil.
• Olive oil.
• Olivos.
• Butter.
• Chia seeds ^[46] .
• Tubers: potato and sweet potato.
• Spices: sea salt, pepper, turmeric ^[47] , garlic, parsley, etc.

To succeed on a gluten-free diet

If you want to succeed in a diet free of gluten, really, there are many resources available.

A good place to start is on Amazon and get a Free Books gluten ^[48] . There are also hundreds of cookbooks gluten ^[49] are.

That is, this article should be all that you need to include. You can this site ^[50] create a printable version of the article.

At the end of the day, a gluten-free diet be healthy and incredibly satisfying when done well.

For people with celiac disease or other gluten-related disorders, the benefits can literally save lives.

Credentials

1. ^{^} proteins (authoritynutrition.com)
2. ^{^} harmful effects (authoritynutrition.com)
3. ^{^} celiac disease (celiac.org)
4. ^{^} non-celiac gluten sensitivity (authoritynutrition.com)
5. ^{^} swelling (authoritynutrition.com)
6. ^{^} diet low FODMAP (authoritynutrition.com)
7. ^{^} diagnose (www.webmd.com)
8. ^{^} wheat (authoritynutrition.com)
9. ^{^} processed foods (authoritynutrition.com)
10. ^{^} eggs (authoritynutrition.com)
11. ^{^} milk (authoritynutrition.com)
12. ^{^} cheese (authoritynutrition.com)
13. ^{^} yogurt (authoritynutrition.com)
14. ^{^} broccoli (authoritynutrition.com)
15. ^{^} kale (authoritynutrition.com)
16. ^{^} carrots (authoritynutrition.com)
17. ^{^} apples (authoritynutrition.com)
18. ^{^} bananas (authoritynutrition.com)
19. ^{^} oranges (authoritynutrition.com)
20. ^{^} strawberries (authoritynutrition.com)
21. ^{^} blueberries (authoritynutrition.com)
22. ^{^} peanuts (authoritynutrition.com)
23. ^{^} almonds (authoritynutrition.com)
24. ^{^} potatoes (authoritynutrition.com)
25. ^{^} olive oil (authoritynutrition.com)
26. ^{^} butter (authoritynutrition.com)
27. ^{^} coconut oil (authoritynutrition.com)
28. ^{^} garlic (authoritynutrition.com)
29. ^{^} quinoa (authoritynutrition.com)
30. ^{^} rice (authoritynutrition.com)
31. ^{^} maize (authoritynutrition.com)
32. ^{^} dark chocolate (authoritynutrition.com)
33. ^{^} Super healthy food list 50 (authoritynutrition.com)
34. ^{^} sugar (authoritynutrition.com)
35. ^{^} water (authoritynutrition.com)
36. ^{^} coffee (authoritynutrition.com)
37. ^{^} tea (authoritynutrition.com)
38. ^{^} alcohol (authoritynutrition.com)
39. ^{^} whey protein powder (authoritynutrition.com)
40. ^{^} fruits (authoritynutrition.com)
41. ^{^} Bacon (authoritynutrition.com)
42. ^{^} 101 Paleo recipes that taste amazing (authoritynutrition.com)
43. ^{^} specify (www.coeliac.org.uk)
44. ^{^} salmon (authoritynutrition.com)
45. ^{^} peanut butter (authoritynutrition.com)
46. ^{^} Chia seeds (authoritynutrition.com)
47. ^{^} turmeric (authoritynutrition.com)
48. ^{^} Books gluten (www.amazon.com)
49. ^{^} hundred cookbooks gluten (www.amazon.com)
50. ^{^} page (www.printfriendly.com)