The Mediterranean diet can boost your health and help you manage your weight. If you have celiac disease and thus cannot eat wheat, barley or rye without damaging your health, you may find it tricky to navigate the diet because many meals feature whole grains, pasta and breads. With careful planning, you can still adhere to the principles of the Mediterranean diet and enjoy the flavors and health benefits of the plan.
Significance
If you have celiac disease, avoid all products containing any trace of wheat, barley or rye. The protein in these foods, called gluten, causes damage to your small intestine that can lead to a number of uncomfortable symptoms, including digestive issues, skin rashes and malnutrition. Gone untreated, celiac disease increases your risk of developing certain cancers, osteoporosis and other autoimmune conditions. The only treatment for celiac disease is a strict gluten-free diet. While this diet may take some adjustment because you must eliminate traditional breads, pastas, pizza and many processed foods, it still allows for plenty of variety and can easily be adapted to any diet plan, including the Mediterranean diet.
About the Mediterranean Diet
Based on the style of eating predominant in the countries surrounding the Mediterranean Sea, the Mediterranean diet promotes principles of healthy eating that may improve heart health and keep your weight in check. It features generous amounts of vegetables, fruits, whole grains, nuts and seeds. The diet also emphasizes heart-healthy olive oil as the primary source of fat, replacing unhealthy saturated fats in butter and meat. Fish, poultry and beans are the primary sources of protein, while red meat is rarely eaten. Some dairy, particularly yogurt, and moderate amounts of red wine are also included as part of the eating plan. A study in the "Journal of the American Medical Association" published in September 2004 found that adhering to a Mediterranean Diet decreased the risk of dying by 50 percent among 70- to 90-year-olds.
Substitutions
The Mediterranean diet does include bread and pasta, particularly whole wheat versions, and thus may seem contrary to a celiac eating plan. While following a gluten-free diet, make some simple substitutions to still benefit from the diet. Instead of pasta, choose polenta, brown rice, quinoa or millet. You could also substitute gluten-free pasta, made with brown rice or quinoa flour, for traditional wheat pasta. When a Mediterranean menu calls for bread, swap in gluten-free bread or go for an alternative carbohydrate option such as fruit, starchy vegetables or beans and legumes.
Sample Gluten Free Mediterranean Plan
Begin a gluten-free Mediterranean plan with a breakfast of non-fat Greek yogurt, fresh fruit, walnuts and a drizzle of honey. For lunch, enjoy a white bean ragout cooked with garlic, olive oil, onions and chopped tomatoes with brown rice and roasted asparagus. For dinner, broil cod or salmon and serve with roasted potatoes seasoned with fresh rosemary and sea salt. Have a large green salad on the side topped with olives, roasted peppers and 1 oz. of feta cheese. Dress the salad with a mixture of olive oil, fresh herbs and lemon juice. At snack-time, you could enjoy a handful of nuts, fresh fruit, dates, fresh vegetables with hummus or rice crackers with a small serving of cheese.
References
- "Journal of the American Medical Association;" Mediterranean Diet, Lifestyle Factors, and 10-Year Mortality in Elderly European Men and Women: The HALE Project; K.T. Knoops, et al.; September 2004
- Oldways: The Traditional Mediterranean Diet
- Mayo Clinic; Mediterranean Diet for Heart Health; June 2010
- The University of Chicago Celiac Disease Center: Celiac Disease101
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