A gluten-, yeast- and sugar-free diet is necessary for people who face a variety of medical conditions, including chronic headaches, gluten intolerance and chronic fatigue, or are at risk for type 2 diabetes. Combining these three dietary restrictions will increase overall health and treat various medical conditions but can be challenging.
Defining a Gluten-, Yeast- and Sugar-Free Diet
A gluten-, yeast- and sugar-free diet requires you to eliminate all forms of these substances from your diet. Gluten is a complex protein found in rye, wheat and barley; it is used as a binary and filler agent in products ranging from toothpaste to soda to pharmaceuticals. Yeast is most well-known for causing bread products to rise, but sugars found in citrus fruits and mold foods can transform into yeast during digestion, leading to an increase in yeast in the body. Processed sugars, such as brown sugar, powdered sugar and white sugar, can be found in the majority of sweet, processed products.
Foods to Avoid
To maintain a diet free from gluten, yeast and sugar, you must eliminate bread, fermented alcohols such as beer and wine, and mold foods such as cured bacon, soy sauce and cheeses. Citrus fruits, dried fruit, foods containing processed sugar and high-starch foods such as corn and potatoes should also be avoided. Additionally, avoid foods that are processed, pre-made or packaged. Even gluten-free, sugar-free breads will contain yeast. It is important to consider all the sources of each substance in every product you consider buying.
Preferred Foods
The best foods for a gluten-, yeast- and sugar-free diet are fresh fruits, vegetables, low-fat dairy and meats. Some fruits should be avoided for their high sugar or yeast content, such as strawberries, pineapple, bananas and oranges. Also avoid any dairy products that are flavored with artificial flavorings, such as yogurt or pudding. All of these food items can be found on the perimeter of your local grocery store.
At-Home Substitutes
An easy way to monitor everything you eat and help ease the pain of reading labels is to make your own meals at home. A bread machine with a gluten-free setting allows you to make pizza dough, bread, rolls, pasta and pie crust with ease. Choose yeast-free recipes and substitute an all-purpose gluten-free flour mix that is composed of bean flours cup for cup for traditional white flour. Xantham gum or guar gum can be used as a binary agent -- add ½ tsp. per cup of flour -- and use an organic sugar substitute such as agave nectar or stevia in place of sugar.
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