A gluten-free diet is one that shuns the gluten protein, which is found in grains like barley, wheat and rye. People with celiac disease follow this kind of diet, which is a condition where inflammation occurs in the small intestines with the ingestion of gluten. Some see a gluten-free diet as a way to control appetite and lose weight. It is important to discuss with your doctor if you think this lifestyle dietary choice is something you would like to try.
Foods to Avoid on a Gluten-Free Diet
If you are on a gluten-free diet, you will need to avoid barley, bulgur, durum, farina, graham flour, kamut, matzo meal, rye, semolina, spelt, triticale, wheat and foods not labeled "gluten-free." You will also need to check the labels to see if the food product was processed in a facility that also houses contaminating products, such as beers, breads, candies, cakes, pies, cereals, cookies, crackers, croutons, gravies, imitation meats or seafood, oats, pastas, processed luncheon meats, salad dressings, self-basting poultry and soups.
Foods to Embrace on a Gluten-Free Diet
Starches you can include on aa gluten-free diet include amaranth, arrowroot, buckwheat, corn, cornmeal, gluten-free flours, hominy grits, polenta, pure corn tortillas, rice, quinoa and tapioca. While following a gluten-free diet, you can still eat fresh meats, fish, poultry, fruits, most dairy products, potatoes, rice, vegetables, wines and distilled liquors, ciders and spirits.
Risks of a Gluten-Free Diet
MayoClinic.com warns you may not get enough vitamins while on a gluten-free diet, as grains are often enriched with these vitamins. When talking to your doctor, nutritionist or dietitian, you will need to determine if you are getting enough iron, calcium, fiber, riboflavin, niacin and folate.
A Gluten-Free Diet to Lose Weight
Health.com reports that you may lose weight on a gluten-free diet, but it is most likely due to reducing your overall calorie and fat intake, not solely because you are cutting out gluten. No research exists to link weight loss to replacing gluten foods with gluten-free foods with the same number of calories. While you will be eating more filling whole grains on a gluten-free diet, explains Health.com, you will be consuming less fiber overall. Health.com reports that a gluten-free diet is not a long-term weight-loss solution and is perhaps best left to those who want to either jump-start their diets or those who must engage in a gluten-free diet for medical or health reasons.
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