Gluten-free diets are becoming more and more popular. People who follow this diet exclude gluten- the protein found in wheat, barley, and rye from their diet completely. Most that follow a diet free from gluten have no other choice. The people that have gluten allergies and/or celiac disease cannot eat gluten at all. Others will choose not to eat the protein due to the claims that gluten may cause medical conditions like seizures, weakened immune system, thyroid problems, and intestinal issues. Other studies have even linked gluten to depression, autism, and a variety of other psychological difficulties.
While eating gluten free is becoming easier, it is still a challenge for many. If you would like to begin a gluten-free diet, you should first consult with your doctor. After a couple of weeks following a diet without gluten, you can then determine whether or not a gluten-free diet is for you. Here are some helpful tips on how to eat gluten-free.
- Labels are your best friend. Get to know all food labels, because you will be spending some time reading them when you start to look for foods free of gluten. There are some key words to remember. Obviously, you will want to avoid foods with wheat, wheat gluten, barley, and/or rye. Less obvious ingredients will be malt and hydrolyzed vegetable protein. Reading the labels is the only way you will know if your food choice is free of gluten or not.
- Stay away from bread. When you are going gluten-free, then clearly bread is off limits. There are alternatives to bread, and you can purchase bread mixes that are made with rice or potato flour as opposed to wheat to make your own. But for the beginner, just remember to keep bread out of the diet completely.
- Rice and potatoes are new go-to foods. Potatoes and rice are both gluten-free, while breads, pastas, and cereals are not. These two foods can also help in substituting those foods full of gluten. Rice noodles can replace your pasta, and grits are a great alternative to oatmeal.
- Breaded and processed meats are no-no’s—Breaded meats like fried chicken, fish sticks, and chicken nuggets have gluten in the breading. To keep meat gluten-free, choose fresh chicken, steak, and fish, and stay clear of processed meats (think hotdogs and deli meats) as they may have gluten additives.
- Watch the sweets. There are more options than ever for the gluten-free eater with a sweet tooth. Keep in mind most desserts are not gluten-free, but you can find mixes for things like brownies that are free from gluten. Another cure for the sweet tooth are sweets including marshmallows, gum drops, and hard candies.
- No more beer. While most wine and liquors have no gluten, beer is made with barley malt. Barley malt is an obvious gluten protein, so you will have to replace beer with other beverages.
- You can eat out. The trick to eating out at restaurants is to plan in advance. Prior to visiting a restaurant, you can research to see if they offer gluten-free options. You can also talk to the restaurant about your needs. Typically, restaurants are understanding and will provide you with some options.
Kelli J writes at alliedsatellitetv.com and loves writing about special dietary needs, yoga, and horseback riding.
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