Some dietitians say that gluten free diet means you’ve less you can eat, and thus are consuming fewer calories overall that naturally results in weight loss. There’s a debate regarding whether ditching wheat and gluten truly does help you lose weight more easily than merely fasting.
This article explains what gluten is, and the way it will have an effect on your health.
What is GLUTEN?
Gluten, a protein found in wheat, barley, and rye, spelt, farina, farro, graham, turns up in all kinds of dishes. It helps foods maintain their shape, acting as the glue that holds food together. Gluten can be found in many types of foods, even ones that would not be expected.
Common Foods That Contain Gluten
- ravioli, dumplings, couscous, and gnocchi
- Ramen, udon, soba (those made with only a percentage of buckwheat flour) chow Mein, and egg noodles. (Note: rice noodles and mung bean noodles are gluten free)
- Bread and Pastries:
- Generally,bread flours are high in gluten (hard wheat)
- croissants, pita, naan, bagels, flatbreads, cornbread, potato bread, muffins, donuts, rolls
- pretzels, goldfish, graham crackers
- Baked Goods:
- cakes, cookies, pie crusts, brownies
- Cereal& Granola:
- corn flakesand rice puffs often contain malt extract/flavoring, granola often made with regular oats, not gluten-free oats
- Breakfast Foods:
- pancakes, waffles, French toast, crepes, and biscuits.
- Breading & Coating Mixes:
- panko breadcrumbs
- stuffing’s, dressings
- Sauces& Gravies (many use wheat flours as a thickener)
- traditional soy sauce, cream sauces made with a roux
- Flour tortillas
- Brewer’s Yeast
- Anything else that uses “wheat flour” as an ingredient
Other consumer products
- Gluten is often present in beer, soy sauce and can be used as a stabilizing agent in more unexpected food products, such as ice cream and ketchup. Foods of this kind may raise a problem for a small number of consumers because the hidden gluten constitutes a hazard for people with celiac disease.
- Beer(unless explicitly gluten-free) and any malt beverages (see “Distilled Beverages and Vinegars” below for more information on alcoholic beverages)
What Can I Eat? Gluten Free Diet List – I
Cutting out gluten from your diet could appear like a tough and limiting task. fortunately, there are several healthy and delicious foods that are naturally gluten-free.
The following things may be consumed generously on your Gluten Free Diet (go organic and native together with your whole- food decisions where possible; flash frozen is okay, too):
- Healthy fat: extra virgin vegetable oil, sesame oil, coconut oil, grass-fed tallow and organic or pasture-fed butter, ghee, almond milk, avocados, coconuts, olives,nuts and nut butters, cheese (except for blue cheeses), and seeds (sunflower seeds, pumpkin seeds, sesame seeds, chia seeds).
- Protein: whole eggs; wild fish (salmon, black cod, grouper,herring, trout, sardines); shellfish and molluscs (shrimp, crab, lobster, mussels, clams, oysters); grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison, chicken, turkey, duck, ostrich, veal); wild game.
- Vegetables: leafy greens and lettuces, collards, spinach, broccoli, kale, chard, cabbage, onions, mushrooms, cauliflower, Bruxelles sprouts, sauerkraut, artichoke, alfalfa sprouts, green beans, celery, bok choy, radishes, watercress, turnip, asparagus, garlic, leek, fennel, shallots, scallions, ginger, jicama, parsley, water chestnuts.
- Low-sugar Fruit: avocado, bell peppers, cucumber, tomato, zucchini, squash, pumpkin, eggplant, lemons, limes.
- Herbs, Seasonings, and Condiments: you’ll be able to go wild here as long as you watch labels. Kiss ketchup and chutney goodbye however enjoy mustard, horseradish, and salsa if they’re free of gluten, wheat, soy, and sugar. There are nearly no restrictions on herbs and seasonings; be aware of packaged product, however, that were created at plants that process wheat and soy.
What Can I Eat? Gluten Free Diet List – II
The following may be used in moderation (“moderation” means that eating small amounts of these ingredients once every day or, ideally, simply a handful times weekly):
• Non-gluten grains: amaranth, buckwheat, rice (brown, white, wild), millet, quinoa, sorghum, teff. (A note regarding oats: though oats don’t naturally contain gluten, they’re frequently contaminated with gluten because they’re processed at mills that also handle wheat; avoid them unless they are available with a guarantee that they’re gluten-free.)
once non-gluten grains are processed for human consumption (e.g., milling whole oats and preparing rice for packaging), their physical structure changes and this increases the danger of an inflammatory reaction. For this reason, we have a tendency to limit these foods.
• Legumes (beans, lentils, peas). Exception: you’ll be able to have hummus (made from chickpeas).
• Carrots and parsnips.
• Whole sweet fruit: berries are best; be extra cautious of sugary fruits like apricots, mangos, melons, papaya, prunes, and pineapple.
• Cow’s milk and cream: use sparingly in recipes, coffee, and tea.
• Cottage cheese, yoghurt, and kefir: use sparingly in recipes or as a topping.
• Sweeteners: natural stevia and chocolate (choose semi-sweet chocolate that’s a minimum of 70 % or more cocoa).
• Wine: one glass every day if you so opt for, preferably red.
5. Reasons people lose Weight when they go Gluten-free
- A gluten free diet is daunting and restrictive.
- Many high calorie ‘junk’ foods can no longer be eaten.
- Many staple foods like bread, cereal and pasta can no longer be eaten either.
- Fresh, low-calorie foods like fruits and vegetables (naturally gluten free) are cheap and easy options.
- Celiac disease is an autoimmune disorder that makes the body attack gluten in the digestive system. This can cause severe digestive disorders and other health problems.
MYTH: If You Want To Slim Down, Go Gluten-Free
The Truth: Only about one percent of the American population needs to be gluten-free because of an autoimmune disorder called celiac disease. Most people do not have to worry about gluten and should eat whole grains as part of a balanced diet.
- Gluten is not harmful to your health and is not making you gain weight.
- Gluten-free foods aren’t better for your health. Don’t be fooled — gluten-free doesn’t automatically mean “low calorie” or “healthy.”
- Weight loss comes from balanced, healthy diets — gluten free or not.