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In the past couple of years, gluten-free diets have been trending, with many people opting to exclude gluten from their meals. Whether you suffer from celiac disease, gluten intolerance or just curiosity about the gluten-free diet, this guide will be helpful in understanding the basics of gluten-free food and making the gluten-free diet an easier choice.
What is Gluten?
Let's start with the basics: what is gluten exactly? Gluten is a family of proteins present in wheat and other related grains like barley and rye. It is the thing that gives dough its elasticity and helps it rise and maintain its shape. While for most people gluten is harmless, it can be a serious health problem for those suffering from celiac disease and non-celiac gluten sensitivity.
Why Go Gluten-Free?
There are multiple reasons why people might choose to follow a gluten-free diet. For people with celiac disease, eating gluten can cause damage to the small intestine lining and consequently lead to nutrient malabsorption. Those who are sensitive to gluten but don't have celiac disease may experience symptoms like bloating, diarrhea, or fatigue after eating gluten. Moreover, a number of people think that total exclusion of gluten can be beneficial for digestion, energy levels, and general health.
Gluten-Free Foods and Ingredients
The gluten-free diet doesn't mean you have to eliminate all grains from your diet. Gluten-free grains and starches are plentiful, and you can pick from rice, corn, quinoa and tapioca. You can also come across gluten-free options for popular foods like pasta, bread, and cereal made of alternative flour like almond, coconut, or chickpea.
Reading Labels and Identifying Gluten
One of the vital skills you will need to follow a gluten-free diet is the ability to read food labels. Make sure to check for words like "gluten-free" or certificates from the Gluten-Free Certification Organization (GFCO) to confirm that the product is suitable for you. Watch out for gluten in hidden sources, like soy sauce, malt vinegar, and processed meat.
Eating Out Gluten-Free
Eating out can be a challenge for the gluten-free but with a bit of knowledge you can order food in restaurants safely. Search for eateries that have gluten-free menu or options, and do not hesitate to ask questions regarding how the food is prepared. Pay attention to cross-contamination, especially in kitchens that handle gluten-containing and gluten-free foods.
Developing a Gluten-Free Meal Plan
Planning is the basis of the successful gluten-free diet. First, fill your pantry with gluten-free staples such as rice, quinoa and gluten-free flour. Next, design a diet plan that consists of different types of fruits, vegetables, proteins, and gluten-free grains. Don't forget to incorporate snacks between meals that will keep you full.
Gluten-free Cooking and Baking Tips
Gluten-free cooking and baking may be a bit of a challenge at first, but with time, you will become an expert at it. Use different utensils, cutting boards, and kitchen tools to prevent cross-contamination. Try different gluten-free flours and baking mixes to find out what works for you. Also, remember to browse through gluten-free recipes online or in cookbooks for a variety of ideas.
Nutritional Considerations
Although a gluten-free diet can be healthy, it's necessary to be conscious of the nutrients you consume. Some gluten free products are fortified with vitamins and minerals, while others may be low in vitamins and minerals such as fibre, iron, and B vitamins. Keep in mind that the key is to include whole foods in your diet so that you can get all the nutrients.
Coping with Social Contexts and Travelling
Dealing with social events and travelling can be a bit of a challenge with a gluten-free diet, but it isn't impossible. When you are going to the party, offer to bring a gluten-free dish of your own. When you are on the go, find gluten-free restaurants and pack your snacks to keep you going. Communication is very important - don't hesitate to ask for what you need.
Final Words!
To sum up, going gluten-free can impact your life in a big way. However, with the right information and knowledge, this can also prove to be a beneficial one. Whether you are doing the same for health reasons or just want to try something new, the key is to educate yourself. By properly knowing the ins and outs of the gluten-free lifestyle, you can lead a proper lifestyle you have planned for yourself.
Also, the opinion that a gluten-free lifestyle be restricted or limited with food options is not true at all. With so many options available today, you can follow your dietary habits without compromising on tasty foods. So what are you waiting for? Visit online stores such a eBay, Amazon or Gourmet Trading to shop for quality gluten-free products at reasonable prices.
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