Increasing numbers of people are following a gluten-free diet, which eliminates the grains wheat, barley and rye. Some have been diagnosed with celiac disease, in which the gluten protein literally destroys the lining of the small intestine. And others simply have found that a gluten-free diet helps to keep a health complaint, such as an achy back or migraine headaches, at bay. Regardless of why you're eating gluten free, some simple tips can make the gluten-free diet a very healthy way of eating.
Significance
The first step to eating a healthy gluten-free diet is eliminating gluten. But eating gluten free isn't as simple as just eliminating breads and pastas. Gluten can hide in places you'd never expect it. For example, dietitian Tricia Thompson, who specializes in counseling celiac disease patients, notes that processed foods such as soups, bouillon, rice mixes and seasoned varieties of nuts and potato chips often contain gluten ingredients. Despite its name, soy sauce almost always contains wheat as its first ingredient. Those following the gluten-free diet must learn to read labels carefully to avoid gluten.
Function
Once someone is confident following the gluten-free diet, then they must make certain they are eating healthy. The U.S. Department of Agriculture food pyramid, revised in 2005, calls for consuming a substantial amount of the daily diet as whole grains. Of course, for someone eating gluten free, the usual whole-grain options are off limits because they almost all contain whole wheat. But there are plenty of grain options that can make the gluten-free diet a healthy one; gluten-free grains include amaranth, rice, buckwheat (despite the name, buckwheat is unrelated to wheat), corn, sorghum and teff.
Types
With the growing popularity of the gluten-free diet, many food manufacturers now produce gluten-free options that can help those eating gluten free to get the recommended daily servings of whole grains. Mainstream supermarkets carry selections of gluten-free cereals and breads, along with plain brown and white rice, which are naturally gluten free and can be healthy options.
Considerations
Many people who start a gluten-free diet immediately load up on gluten-free versions of their favorite foods, such as muffins, cakes, cookies and brownies. However, these foods are highly refined and full of sugar and simple carbohydrates. Eaten in moderation, they're fine, but they can cause weight gain and poor nutrition if you eat them at every meal. Also, diet veterans warn that some of the alternative grains can be difficult to digest if eaten in large quantities. To eat healthy while gluten free, stick to whole foods such as lean, unprocessed meats and fresh fruits and vegetables (all of which are naturally gluten free), and use the gluten-free goodies as special treats.
Effects
Following a gluten-free diet and staying healthy can be frustrating because so many processed foods contain gluten, notes the Mayo Clinic. This eliminates many options at the supermarket. However, many of those who successfully follow the diet find they're eating much healthier and feel much better than before, simply because they use more fresh ingredients, including fresh fruits and vegetables, and fewer processed foods to prepare their meals.
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