Favorite Blogs For Gluten
Created by food writer and former pastry chef Daniela Dewar, Baking Backwards is a vegetarian baking blog devoted to recipes for sweet and savory gluten-free treats. Chocolate chip quinoa cookies, , and minty hot fudge cream cakes are just some of the mouth-watering recipes youll find that are all safe to eat on a gluten-free diet.
Dinner: Gluten Free Sprouted Corn Quesadillas
Keep the party going Friday night with the Food Networks gluten free Sprouted Corn Quesadillas. These are fun finger foods that you can either just make yourself or put together to entertain guests. Its Friday after all, even your friends who regularly eat gluten wont miss it in this tasty dish!
image from minimalistbaker.com
Gluten Free Diet And Travel
Travelling and following a gluten-free diet can present some extra challenges, but nothing a little planning ahead cant fix.
If you are booking flights, be aware that most airlines will offer gluten free meal options. Call the airline, or check if the online booking page permits you to enter dietary requirements. It may be worth following this up a few days before you travel, just to make sure the information got through. Cruise lines are also likely to be able to accommodate gluten-free meal requests.
Always pack some gluten-free snacks in your hand luggage, just in case. Rice crackers, nuts, dried fruit and crisps are some transportable, non-perishable options.
When booking accommodation, consider short stay apartments with a kitchen, or at least a hotel room with a microwave and refrigerator. Then, if you cant find gluten-free eating-out options at your destination, you can at least purchase foods that are naturally gluten free and self-cater.
If you are staying somewhere such as a B& B, you could also consider taking toaster bags with you and buying a loaf of gluten free bread at your destination, if possible. Gluten free cereal is available at supermarkets and speciality stores in some places. Or, you could opt to eat naturally gluten free breakfast options such as yoghurt, fresh fruit and eggs. Talk to your host about the possibilities they may have catered for people with coeliac disease before.
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Grains You Can Eat On A Gluten
For most people, the hardest part of eating gluten-free is replacing wheat and other forbidden grains. The demand for gluten-free foods has led food producers to explore less-known grains and seeds. These are available whole, ground into flour, or in foods such as crackers, pasta, and cereals:
- Quinoa. This ancient grain from South America comes in hundreds of varieties.
- Teff. This grass native to Ethiopia is the smallest grain in the world. Its grains are about one-hundredth the size of a wheat kernel.
- Fonio. Some people consider this ancient grain from Africa the best-tasting grain in the world.
- Millet. Closely related to corn, millet can be eaten whole or ground into flour. The tiny seeds can be red, gray, white, or yellow.
- Amaranth. This broad-leafed plant produces tiny seeds that have been used for food for centuries.
- Buckwheat. Botanically, buckwheat is a fruit, not a grain. The hulled seeds or groats are similar to steel-cut oats.
More familiar replacements for wheat include:
Should You Eat Gluten
If you have celiac disease, avoiding gluten is a must. If you have, or might have, a gluten sensitivity, avoiding gluten is a good idea.
But if youre not allergic to it, then whole wheat, rye, barley, and triticale could make a positive contribution to your overall dietary pattern .
And if youre looking to eat less gluten, but dont want to stuff your cart full of all the heavily-marketed, gluten-free alternatives, youre in luck. Mother Nature created her own gluten-free diet. Nuts, seeds, avocados, quinoa, lentils, corn, vegetables, fruits, and beans are all gluten-free, to name a few!
Ultimately, all the science in the world matters less than your own experience. If you suspect that gluten-containing foods could be compromising your health, energy, and mood, you might want to conduct a self-experiment by going off gluten completely for a few months and see how you feel. Then try adding it back, and see how that goes.
When you approach your body and your dietary path with open-minded curiosity, you create the conditions out of which real learning is possible. And from that learning, you can grow, over time, in understanding how best to optimally fuel your unique and precious body.
Tell us in the comments:
- Do you eat gluten? Why or why not?
- Have you tried any gluten-free products that you love?
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No Weight Loss Guarantee
For people who do not have an allergy or intolerance to gluten but who would like to restrict their intake for other reasons, there is no solid evidence that eating gluten-free results in weight loss on its own . Not all gluten-free foods are healthy, either, so its important that people who go on this diet also learn how to read food labels and know what they are getting into before diving in.
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Which Health Issues Can A Gluten
Medically speaking, not all gluten-related issues are created equal. There can be confusion around two common gluten-related conditions in particular: celiac disease and nonceliac gluten sensitivity.
Lets take a look at the differences between the two, and how the gluten-free diet may benefit both, along with some other medical conditions.
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Diagnosis: Not Putting The Cart Before The Horse
Serology studies are the first step in determining diagnosis, specifically the serum immunoglobulin A anti-tissue transglutaminase antibodies. Patients should also be screened for total IgA because this affects the reliability of the TTG test . These are accurate and inexpensive tests however, it is very important to note that patients must be on a gluten-containing diet at the time of testing to avoid false negative results. This has become more of a problem in clinical practice because patients may present to their health care provider after several months or even years on the gluten-free diet. This can lead to a diagnostic conundrum for the provider and patient. To obtain accurate antibody results, patients must complete a gluten challenge, in which they consume a specified amount of gluten-containing foods for several weeks . For patients who have obtained symptom relief with the gluten-free diet, returning to a gluten-containing diet may be undesirable. This can leave such patients without a clear diagnosis.
People With Gluten Sensitivity
Another condition that may prompt someone to cut gluten from their diets is a non-celiac gluten sensitivity, sometimes called gluten intolerance. We dont have a clear definition for gluten intolerance or a clear way to explain it, says Rajagopal. We know that some people eat something that contains gluten and then they dont feel well.
Its important not to assume that gastrointestinal irritation is the result of gluten. If you think you may have a gluten intolerance, Rajagopal recommends working with a physician and a registered dietitian to get to the bottom of your symptoms.
There isnt a test for gluten intolerance, so we might try a process of elimination such as the low FODMAP diet, says Rajagopal. This is a temporary eating plan that eliminates lots of foods that can irritate the gut, including wheat-based products. If gluten is the source of the irritation, you may notice an improvement in symptoms such as:
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Gluten Free Diet For Weight Loss
The popularity of gluten-free diets for weight loss is increasing around the world. It is believed that gluten-free diet weight loss is real and that a gluten-free diet can promote weight loss in a healthy manner. How much of this claim is true? We find out, in this section. When an individual decides to go gluten-free, they have to forego any kind of food with gluten as an ingredient.
It could be sauces, food additives or food staples such as wheat, rye and so on. In most cases, the person can no longer enjoy their bread, desserts and processed food. Initially, the person loses some amount of weight by cutting these out from their diet, as these food products also happen to be high in calories.
Besides this, when a person resolves to go gluten-free, they have to make practice reading food labels before buying anything at grocers or supermarkets. Its a healthy habit to keep and promotes healthy dietary practices. When a person makes an informed choice about what they put inside their body, they are less prone to binge eating or consuming unhealthy food.
Moreover, one has to keep a tab on the portions that they eat. No matter what diet you are on, if you cannot control your portions you will gain weight. Theres really no other alternative to portion control when trying to lose/maintain your weight.
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There’s So Much More To Enjoy
Along with wine, potatoes, and rice, there are even more delicious foods and drinks that are safe to enjoy on a gluten-free diet, such as eggs, fish, meat, fruits, vegetables, and milk products.
A small note: When using frozen or canned fruits and vegetables, check for additives that might contain gluten. The same goes for processed cheese spreads and flavored yogurts.
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Gluten Free Diet Plans For Weight Loss
Gluten free diet plans for weight loss might sound like a paradox. How on earth can gluten free food help you lose weight and keep you healthy? The answer is quite simple they do! Gluten free foods are low in fat, calories and very easy to digest. This proves to be a secret weapon against obesity and improves your overall health. The carbohydrates present in the gluten free products do not cause food cravings and hence there is no chance of overeating.
There May Be An Association Between Gluten And Worsened Symptoms Of Autism And Autoimmune Disorders For Some People
A 2019 study divided 34 women with autoimmune thyroiditis into two groups. One group was put on a gluten-free diet for six months, while the other continued to eat gluten and have no dietary restrictions. Antibodies and other indicators of thyroid function were measured before and after the study. The researchers found that a gluten-free diet was beneficial for women with autoimmune thyroid disease. Now, are we sure that the difference was caused by the presence or absence of gluten? No, were not. It could have been some other factors in their diets including, for example, different levels of exposure to glyphosate or Reglone. But based on this study, Id say that anyone dealing with autoimmune thyroid disease may want to consider giving a gluten-free diet a try.
Some people have reported an improvement in autism behaviors when adhering to a gluten-free and casein-free diet. But the evidence is mixed, and many studies are small. For instance, a 2018 review of six randomized controlled trials involving 214 participants found little evidence that a gluten-free, casein-free diet had much impact on children with autism spectrum disorder. However, there are a sizable number of anecdotal reports from parents saying their children have seen improvements in behavior, social skills, and learning with a gluten-free diet. Whether this is primarily the result of the placebo effect, or would, in fact, stand up to the rigors of a well-designed study, remains to be seen.
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May Help Relieve Digestive Symptoms
Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms, such as:
Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS .
According to one study of 856 people with celiac disease, those who didnt follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared to those on a gluten-free diet .
Food Items Which Can Be Gluten
Whilst eliminating gluten might appear just like a daunting project but there are plenty of healthful meals which can be free of gluten, a health proteins. For example, barley as well as wheat grass are not contaminated with gluten, but the seeds of these plants may contain gluten if harvested improperly or processed. Despite the fact that there are various grains which are gluten-totally free, you could have visit specific stores to locate these cereals. Make sure to read the list of ingredients before you purchase.
Fresh and freezing fresh fruits are gluten-free and fresh fresh fruits is additionally by natural means gluten-free. processed, frozen and However fruits can include gluten. Be sure you look at the labeling simply because specific frosty potatoes arent. Other liquids are gluten-free, like wine. The amount of gluten in red wine should never go over 20 % for every mil in line with the Drug and Food Supervision. Based on the School of Chi town Celiac Sickness Middle suggests avoiding fermentation of vino in barrels that are lined by wheat or grain paste.
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Food Labelling And Gluten
All packaged foods have ingredient labels printed on the box, package or bottle. There are three methods of finding suitable foods by reading the labelling. These include looking for:
- foods carrying the Coeliac Australia Endorsement logo
- foods labelled gluten free’
- foods made for the general market that do not contain ingredients derived from gluten-containing grains.
Under mandatory labelling standards, all ingredients and food additives derived from wheat, rye, barley, or oats must be declared in the ingredient list of foods sold in Australia. The use of an allergen summary statement is also now mandatory gluten must be declared as Contains gluten, if present.
There is an Australian Food Standard for processed foods labelled gluten free. When foods labelled gluten free are tested there must be no detectable gluten.
Breakfast: Gluten Free Glowing Green Smoothie
Another great way to make sure you get the nutrients you need to start the day in a quick, easy to make way, is throwing together the ingredients for Oh She Glows Gluten Free Glowing Green Smoothie. This smoothie is packed with fruits and vegetables and will level out your blood sugar levels, making sure you have a super productive hump day!
Image from eatingwell.com
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Step : Watch Out For Cross
When preparing gluten-free foods, take care to prevent cross-contact with foods containing gluten. Cross-contact can occur if foods are prepared on common surfaces, or with utensils that are not thoroughly cleaned after preparing gluten-containing foods.
Using hard to clean equipment for both gluten-free and gluten-containing foods is one potential source of cross-contact. Toasters, strainers, and flour sifters should not be shared. Deep-fried foods cooked in oil that are also used to cook breaded products should be avoided.
Spreadable condiments in shared containers may also be a source of cross-contact. When a person dips into a condiment such as mustard, mayonnaise, jam, peanut butter, or margarine a second time with the knife used for spreading, the condiment becomes contaminated with crumbs and is not safe for consumption by individuals who cannot tolerate gluten. Consider using condiments in squeeze containers, when you can, to prevent cross-contact.
Wheat flour can stay airborne for many hours in a bakery or at home and land on exposed preparation surfaces, utensils, or uncovered gluten-free products, potentially causing a problem for anyone avoiding gluten.
See our articles 7 Tips for Avoiding Gluten Cross-Contact at Home and Gluten in Your Food: Cross-Contact or Cross-Contamination?
What To Look For On Food Labels
When you are buying groceries, you need to read labels to determine if they contain gluten. Foods that contain wheat, barley, rye or triticale or an ingredient derived from them must be labeled with the name of the grain in the label’s content list.
Foods that are labeled gluten-free, according to the Food and Drug Administration rules, must have fewer than 20 parts per million of gluten.
Foods with these labels may include:
- Naturally gluten-free food
- A prepared food that doesn’t have a gluten-containing ingredient
- Food that has not been cross-contaminated with gluten-containing ingredients during production
- Food with a gluten-containing ingredient that has been processed to remove gluten
Alcoholic beverages made from naturally gluten-free ingredients, such as grapes or juniper berries, can be labeled gluten-free. An alcoholic beverage made from a gluten-containing grain can carry a label stating the beverage was processed, treated or crafted to remove gluten. However, the label must state that gluten content cannot be determined and the beverage may contain some gluten.
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Foods That Contain Gluten
Some foods that can contain gluten include:
- cereal and baking products wheat, wheat flour, wheaten cornflour, freekeh, spelt, semolina, couscous, wheat bran, barley, oats, porridge, breakfast cereals containing wheat, rye, oats or barley, cereals made from corn or rice that also contain malt extract from barley, some icing sugar mixtures and some baking powders
- pasta and noodles spaghetti, pasta, lasagne, gnocchi, hokkien noodles, soba noodles and two-minute noodles
- bread, cakes and biscuits all bread , pizza, cakes, pastry and biscuits prepared with gluten-containing flours
- meat products any products prepared with breadcrumbs or batter, sausages and other processed meats or smallgoods , marinaded meats thickened soups, meat pies and frozen meals
- dairy products malted milk, oat milk, ice cream cones , some ice creams and some soy milks
- fruits and vegetables textured vegetable protein and fruit-pie filling
- condiments malt vinegar, some mustards, relishes, pickles, salad dressings, stock, sauces, gravy and yeast extract from barley
- snacks liquorice, some lollies, some chocolates, packet savoury snacks and some flavoured potato chips and corn chips, muesli bars
- drinks coffee substitutes made from cereal, and some milk-drink powders
- alcoholic drinks beer, stout , ale, and lager .
