Gluten-free And Low-gi Diet

A gluten-free diet constitutes the cornerstone of the treatment of celiac disease and gluten intolerance. Celiac disease affects 1 out of 133 Americans, while gluten intolerance is a problem for as many as 18 million Americans. Consequently, the market for gluten-free products has grown and more gluten-free options are available to people with celiac disease or gluten sensitivities. However, many of these gluten-free foods are made with highly refined starches and have a high glycemic index, which make the carbohydrates in these foods of poor quality.

Gluten

Gluten is one of the main proteins in grains such as wheat, barley, rye and oats and can cause health problems for people with celiac disease or gluten intolerance. Gluten is found in obvious foods, such as foods made from wheat flour, which include various breads, pasta, breakfast cereals, granola bars, muffins, baked goods and desserts. However, gluten can also be hidden in processed foods in ingredients such as seasonings, texturized vegetable protein and soy sauce. Carefully reading food labels is important to avoid contaminating your diet with this problematic protein.

Gluten-Free Foods

Foods that are certified gluten-free are safe options for your gluten-free diet. However, many gluten-free foods manufactured to replace staple foods such as bread, pasta, crackers, granola bars and breakfast cereals, are made with rice flour, potato flour and other mixes of gluten-free flours that are rich in carbohydrates, but low in nutrients such as fiber, vitamins and minerals. Often, gluten-free bread and pasta have a higher carbohydrate content compared to the same serving of gluten-containing foods, which is not a good option for people with diabetes trying to manage their blood sugar levels or for people trying to watch their weight.

Glycemic Index

The glycemic index, or GI, was developed to identify the healthier carbs from the less healthy ones. Eating a high GI food results in large swings in your blood sugar levels, which is deleterious for your health and can promote weight gain. On the other hand, choosing low-GI foods help you maintain more stable blood sugar levels, which can help you achieve your healthy weight and prevent chronic diseases such as cardiovascular diseases and Type 2 diabetes. Many gluten-free foods, especially bread, pasta and breakfast cereals, not only have a higher carbohydrate content when compared to the traditional foods, but also have higher GI value. Potatoes and white rice are gluten-free, but are high GI foods.

Gluten-Free, Low-GI Foods

To follow a healthy gluten-free and low-GI diet, avoid most processed gluten-free foods and stick with whole foods that are naturally free of gluten. For example, instead of the traditional gluten-containing foods, use quinoa, brown Basmati rice or sweet potatoes. These foods are naturally gluten-free and have a low GI. You can use cooked quinoa to prepare hot cereal in the morning or use it as a side dish or in a salad. Nonstarchy vegetables, whole fruits, milk, plain yogurt, eggs, cheese, fish, seafood, poultry and meat all constitute healthy gluten-free, low-GI foods that are suitable for your diet. Choose fresh foods and avoid foods with sauces, marinades, seasonings, that are breaded or contain ingredients indicating the potential presence of gluten.