Gluten-Free Foods

Table of Content

• Introduction

• Gluten-free Food Groups

• Naturally Gluten-Free Foods

• Gluten-Free Substitutes

• Gluten-Free Cereals

• Gluten-Free Oats

• Gluten-free Soups and Sauces

• Gluten-free Fruits and Vegetables

• Gluten-free Beverages

• Gluten-free Dairy Products

• Gluten-free Proteins

• Gluten-free Fats and Oils

• Take Home Points

• FAQ on Gluten-free Foods

Introduction

Eliminating gluten completely from your diet may seem challenging and overwhelming. Luckily, there are plenty of healthy and nutritious foods that don’t contain gluten. Gluten-free diets continue to gain popularity and have become more accessible than ever before.

Many people with or without celiac disease opt for gluten-free diets for different reasons, such as weight loss efforts, or conditions like bloating and constipation. Nevertheless, the main reason why you should cut gluten from your diet is if it triggers problems or if your body cannot digest it properly.

In this blog, we will focus on gluten-free diet plans and the foods you can eat on a gluten-free diet. Read on to find out more.

Gluten-free Food Groups

One of the most cost effective and healthy to switch to a gluten-free diet is to look for naturally gluten-free foods, such as:

·         Beans, nuts, and legumes

·         Vegetables

·         Fish and seafood

·         Meat and poultry

·         Dairy products

In pure form, wheat grass and barley grass are gluten-free, although their seeds contain gluten. Harvesting and processing should be done carefully to prevent gluten contamination.

Gluten-free Whole Grains

There are several naturally gluten-free grains that you can consume in a variety of ways. The majority of these grains can be purchased from your local groceries whereas others can only be obtained from specialty or health food stores. It is not advisable to buy whole grains from bulk bins because there are higher chances of cross contamination with gluten.

Naturally Gluten-Free Foods

Examples of whole grains, nuts, seeds, legumes and other starchy foods which are naturally gluten-free include:

·         Arrowroot

·         Beans

·         Corn

·         Flax

·         Chia

·         Millet

·         Gluten-free oats

·         Cassava

·         Buckwheat groats (kasha)

·         Amaranth

·         Nuts flours

·         Potatoes

·         Rice

·         Quinoa

·         Yucca

·         Sorghum

·         Tapioca

·         Soy

·         Teff

Some studies demonstrate that certain naturally gluten-free grains may contain gluten when they come into contact with gluten-containing grains during harvesting, processing, and packaging. If you are concerned about the presence of gluten in a grain, it is advisable to buy products that are tested for gluten and contains less than 20 parts per million.

Gluten-Free Substitutes

The majority of food items that normally contain gluten have gluten-free substitutes or alternatives that are readily available in most grocery stores. These can be helpful if you are following a gluten-free diet.

However, it is worth noting that minimally processed foods are important as a part of a healthy gluten-free diet. It is a good idea to base your diet around vegetables, fruits, meats, and other healthy foods we have listed above.

There are plenty of commercially-available products bearing the label “gluten-free,” while others are not. That is why it is important to check the labels before ordering a product. Some products are labelled “wheat-free” but that does not mean that they are “gluten-free.”

The majority of traditional wheat products like breads, pastas, crackers, and other baked foods are not gluten-free. Luckily, there are various gluten-free foods that use alternative grains and flours. Additionally, there are gluten-free flours and flour blends that lets you prepare and bake your own bread.

Gluten-Free Cereals

Most cereals contain gluten, but there are some that are gluten-free. It is important to check on the label for “gluten-free” but also note that not all gluten-free cereals will advertise as such, and thus you should look for all the listed ingredients. For instance, puffed rice and corn flakes cereals may contain malt extract or flavouring, which has gluten.

Some of gluten-free whole grains include:

·         Brown rice

·         Quinoa

·         Wild rice

·         Sorghum

·         Tapioca

·         Millet

·         Amaranth

·         Sorghum

·         Tapioca

·         Buckwheat

·         Teff

·         Arrowroot

Gluten-Free Oats

Oats are commonly harvested and processed by the same equipment used for wheat, and are thus likely to become contaminated. According to research, pure uncontaminated oats when taken in moderation (1/2 cup of dry rolled oats daily) can be tolerated by most people who are allergic to gluten. However, some people with celiac disease may experience an immune reaction to avenin in oats, a protein that is similar to gluten. Such people should avoid all types of oats, including those that have been labelled “gluten-free,” such as granolas and granola bars.

Grains you should avoid include:

·         Rye

·         Barley

·         Triticale

Gluten-free Soups and Sauces

Soups and sauces happen to be the biggest source of hidden gluten because many companies are using wheat as a thickener. That is why it is recommendable to check the labels of all pre-prepared or canned soups and sauces. You should also pay special attention to soups and sauces that are made from cream.

Gluten-free Fruits and Vegetables

Most fresh and frozen fruits and vegetables are naturally gluten-free. Nevertheless, it is advisable to check the labels for any processed fruits and vegetables, as well as pre-prepared smoothies and dried fruits. Some gluten-free vegetables include:

·         Green beans

·         Mushrooms

·         Cruciferous vegetables, such as broccoli and cauliflower

·         Starchy vegetables like corn, squash, and potatoes

·         Carrots

·         Bell peppers

·         Onions

·         Radishes

·         Leafy green vegetables like spinach, Swiss chard, and kales

Fruits include:

·         Pears

·         Berries

·         Bananas

·         Peaches

·         Apples

·         Citrus fruits, like grapefruit and oranges

Additionally, packaged and frozen fruits and vegetables may not always be gluten-free, and thus you should read the labels carefully for all the listed ingredients if you opt to purchase such products.

Gluten-free Beverages

Most beverages such as sports drinks, sodas, and juices are gluten-free. Although some wines are considered to be gluten-free, you should pick the ones with less than 20 parts per million of gluten.

Research indicates that wines that are fermented in barrels lined with wheat paste may contain traces of gluten which may not be enough to trigger a reaction. However, certain types of wines, like those with added flavouring or colouring, and those made with barley malt, may contain an unsafe amount of gluten. It is thus important to read the labels carefully or contact the company if you are in doubt.

Many alcoholic beverages, such as hard liquor, distilled liquors, and hard ciders are gluten-free. Nevertheless, lagers, beers, malt vinegar, and malt beverages produced from gluten-containing grains do not undergo distillation and thus are not gluten-free. There are various brands of gluten-free beers available in India and abroad.

Gluten-free Dairy Products

The majority of dairy products are naturally gluten-free. However, some contain flavours and additives, which you should double-check for gluten content. Examples of gluten-containing ingredients that you can find in dairy products include malt, thickeners, and modified food starch. Most malted milk drinks contain gluten and thus you should check the labels before purchasing such dairy products.

Some of gluten-free dairy products include:

·         Cheese

·         Creams

·         Cow’s milk

·         Yogurt

·         Cottage cheese

·         Butter

·         Ghee

·         Sour cream

Gluten-free Proteins

Nearly all fresh, unprocessed animal and plant proteins are naturally gluten-free. However, some proteins have gluten-containing ingredients in the form of fillers and flavourings, such as malt vinegar, soy sauce, and flour.

Some examples of gluten-free proteins are:

·         Legumes, like peas, lentils, peanuts, and beans

·         Seeds and nuts

·         Fresh poultry, like turkey and chicken

·         Fresh red meats, such as pork, beef, lamb, and bison

·         Fresh seafood, like fish shellfish, and scallops

·         Unflavored soy products like tofu, edamame, and tempeh

It is important to double-check some proteins for gluten such as processed meats, ready-to-eat proteins, meat substitutes, ground meats, and proteins containing sauces or seasonings.

Additionally, avoid seitan, proteins with wheat-based soy sauce, and any meat that has been breaded.

Gluten-free Fats and Oils

In their natural form, most fats and oils are gluten-free. However, there are instances where additives containing gluten are combined with fats and oils for flavouring and thickening. Some of gluten-free fats and oils you can take on a gluten-free diet include:

·         Olives and olive oils

·         Coconut oil

·         Avocados and avocado oil

·         Seeds and vegetable oils, such as sesame oil, sunflower oil, and canola oil

·         Ghee and butter

Check for gluten content in fats and oils in the form of cooking sprays and those with added flavours or spices.

Take Home Points

Many foods are made with gluten-containing ingredients and may not be safe for people with conditions like celiac disease. If you are unable to consume gluten, it is important to pay close attention to ingredient labels in order to purchase products that are gluten-free.

The most fortunate thing for people who opt for a gluten-free diet is that there are plenty of food options available locally that do not contain protein. Following a gluten-free diet may seem challenging initially but you will become accustomed within a few weeks.

The recommendations we have outlined in this article will ensure that you are getting an adequate share of all the essential nutrients and dietary requirements that your body requires to function at its best.