Eliminating both gluten and sugar from your diet may require you to do many significant changes to your diet. However, it is the only way to improve your symptoms, whether you experience gastrointestinal problems, headaches or other health issues, if you have been diagnosed with an intolerance to gluten, a protein found in wheat, barley, rye and most oats processed in the United States. Some dieters going on a gluten-free diet end up gaining weight because they consume many processed gluten-free foods that are rich in sugar. Stay healthy on your gluten-free diet by eliminating both gluten and sugar.
Commercial Gluten-Free Foods
Many commercially prepared gluten-free foods can make it easier for people with gluten intolerance or celiac disease to switch to a gluten-free diet. In addition to being more expensive compared to conventional products, gluten-free products are often highly refined. For example, many gluten-free breads, cookies, frozen entrees, crackers, baked goods and candies contain more added sugar and empty calories that could be detrimental to your health and body weight. Don't be fooled by a food label that bears the gluten-free certification claim or logo. Although many consumers perceive gluten-free products as being healthier, it is not necessarily the case. You will need to read the ingredient lists carefully and look at the nutrition facts table to get the facts straight.
Natural Gluten-Free Carbohydrates
Many foods are naturally devoid of gluten and not only are they usually a healthier alternative for your sugar-free and gluten-free diet, but they are often more affordable. For example, vegetables, fruits, milk, plain yogurt, rice, winter squash, sweet potatoes, quinoa, millet, corn and legumes are tasty carbohydrate-rich foods that are naturally free of sugar and gluten. You can use them to replace breads, pasta, couscous, breakfast cereals and traditional baked goods. Prepare these foods yourself at home to prevent contamination with gluten-containing ingredients, and add flavor to them without adding sugar, sweet sauces or sugar-containing ingredients.
Getting Enough Nutrition
Your sugar-free and gluten-free diet can provide you all the nutrients you need to stay healthy. Gluten, sugar and foods containing either gluten or sugar are not essential to your diet. Base each meal on a healthy source of protein, such as poultry, fish, seafood, meat, eggs and cheese as well as satisfying fats, either from butter, olive oil, avocado and nuts. Choose foods in the simplest state to prevent contamination with gluten or sugar. Avoid foods that are breaded, seasoned, marinated, served in a sauce or processed. Always read the ingredients to ensure a food is appropriate for your diet.
Healthy Gluten-Free and Sugar-Free Meals
For breakfast, prepare a porridge with quinoa or millet instead of having toast, breakfast cereal or oatmeal. Serve your gluten-free porridge with sugar-free ingredients, such as plain yogurt, flaxseeds, diced apple, cinnamon and walnuts or cottage cheese, gluten-free peanut butter and berries. For lunch, you can prepare a wrap, either with a gluten-free corn tortilla or lettuce leaves, garnished with chicken, avocado and cheese or a big salad of leafy greens with fish, hard-boiled eggs or chicken and an olive oil-based vinaigrette. For dinner, serve your protein with oven-baked sweet potato fries, mashed butternut squash with butter or rice and a variety of vegetables. Serve gluten-free and sugar-free dark chocolate with a few pieces of fruits for dessert.
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