Following a balanced diet is important for supporting health and preventing disease, and for individuals following restrictive diets, it is particularly important. The gluten-free diet avoids all foods that contain gluten, including wheat, rye, barley, grains related to wheat, and foods derived from wheat or barley, such as modified food starch. Because this restriction eliminates significant foods in the carbohydrate food group, it is important that you choose foods carefully to meet your nutritional needs.
Gluten Allergy
According to the Gluten Intolerance Group of North America, people suffering from celiac disease experience an immune reaction to gluten, a protein that is found in wheat, barley, and rye grains. When gluten enters the body, the immune system causes a string of reactions, which include inflammation and damage of the small intestines. Over time, the damage can result in malnutrition and other health complications, the National Digestive Diseases Information Clearinghouse website shows. If the affected individual stops eating gluten-containing foods, the small intestine can repair itself, and nutritional problems may be averted. It is important to seek medical care if you suspect a gluten allergy, as the tests used to diagnose celiac disease examine the body for an immune reaction. Following a gluten-free diet is the recognized way to treat celiac disease.
Gluten-containing Foods
Since following a gluten-free diet is necessary to avoid an allergic reaction, knowing which foods are safe to eat is essential. In general, all fruits, vegetables, meats, legumes, eggs, and dairy foods are gluten-free. However, some processed foods, including sandwich meats, meat substitutes, packaged and pre-made or frozen dinners, and other items might contain gluten, according to the Gluten Intolerance Group of North America. Wheat, rye, and barley foods contain gluten and should be avoided. You should also carefully avoid grains related to wheat, such as triticale, kamut, spelt and graham. In addition, be careful with products that may contain modified food starch, which is sometimes derived from wheat or barley. These products include sauces, soups, pudding, and marinades.
Alternatives to Wheat, Barley, Rye Foods
When viewing the list of foods that contain gluten, you might fear that you will never see a slice of bread again. Fortunately, rice, brown rice, potatoes, tapioca, sorghum, various legumes, nuts, buckwheat, amaranth, and millet are just a few of the grains that you can eat and that have been successfully ground into flour for baking and cooking. These products are safe on a gluten-free diet, according to the Gluten Intolerance Group of North America. Bread, biscuits, cookies, pie crusts, pasta, pizza dough, and doughnuts can be made using a variety of these flours, and you can find gluten-free substitutes to most of your favorite wheat-foods at well-stocked supermarkets. You can also enjoy corn, potato, rice, squash, quinoa, and other gluten-free grains as alternatives to pasta, couscous, barley, and pilaf dishes. These foods will help you meet your carbohydrate needs and allow you to eat a satisfying diet despite avoiding wheat, rye, or barley.
Creating a Balanced Menu
Developing a balanced gluten-free diet at home is arguably easier than eating away from home. The reason is that you can strictly control ingredients and avoid accidental cross-contamination from gluten-containing foods. If you cook both regular and gluten-free food at home, carefully clean your kitchen and equipment prior to preparing gluten-free food, and prepare gluten-free food before gluten-food to avoid contamination.
The Dietary Guidelines for Americans show that 2,000 calories is an average caloric need for healthy adults. Your caloric needs may increase or decrease based on your current weight, height, physical activity level, and health conditions. In a 2,000-calorie diet, you should eat 2 c. fruit, 2 1/2 c. vegetables, 6 oz. grains, 5.5 oz. meat or legumes, and 3 c. milk and dairy foods each day. While that appears to be quite a bit of food, when spread over three or more meals and snacks per day, it is easy to meet your needs. Eat satisfying breakfast, lunch, and dinner meals that provide a little bit from each food group. You can make fruit and dairy the foundation of your snacks, and that will save you from reaching for candy or fatty snacks from the vending machine. The more variety of fruits and vegetables you are able to incorporate into each meal, the less you will become bored with the gluten-free diet.
What to Eat
For breakfast, you can enjoy gluten-free cereal, bagels, toast, pancakes, omelets, and fritatas. If you are on the run, you can pack a gluten-free granola bar or piece of fruit. If you do not feel hungry in the morning, start your day with a glass of milk or cup of fruit juice. These foods will help to get your metabolism started by restarting the digestion process, and you might find that the doughnuts in the office are less tempting than before.
Pack easy-to-eat snacks, like yogurt, fruit, vegetables, gluten-free crackers, hummus, or peanut butter as ways to maximize on eating balanced snacks. Be cautious of prepackaged snacks or dips, because they might contain gluten. When possible, choose unprocessed foods or choose gluten-free products to be safe.
For lunch, enjoy a salad loaded with gluten-free grains and vegetables, and sip on water or milk for your beverage. If you dine out, be sure to ask the server for a gluten-free menu. When possible, preview the menu or call ahead to be sure you can safely eat there. You can also pack leftovers from dinner the night before, enjoy a gluten-free soup and crackers, or eat a sandwich filled with vegetables.
Dinnertime can become a joyous occasion when you explore different ways to enjoy old favorites. Bake spaghetti squash and pour your favorite spaghetti or bolognese sauce over the squash strands as a new way to eat an Italian-style favorite. Fried rice made with a variety of vegetables and poultry or tofu and seasoned with gluten-free soy sauce or tamari can give you a taste of Chinese-style food. Roasted vegetables, such as potatoes, carrots, beets, and onions make a delicious starchy accompaniment to roasted herbed chicken or pork loin. Be sure to choose seasonings that only have spices or herbs and do not have modified food starch, just to be safe.
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