Have you ever wondered what a healthy gluten-free diet is like? First, you must be clear that There is no need to eliminate gluten from the diet if you do not have any disease that prevents you from consuming it. Deciding to eat gluten-free does not imply eating healthier.
As highlighted by some research on this issue, the elimination of cereals containing gluten from the diet It could be harmful to the normal intestinal flora of the healthy adult. Now, do you want to know what to eat to have a healthy gluten-free diet? Go for it!
Healthy gluten-free diet: what you should know
The most important thing in any type of diet you want to do, including the healthy gluten-free diet, is to respect the basic principles of food that are:
- Quantity: The diet should cover your daily energy needs.
- Quality: It must be complete and provide you with all the nutrients.
- Harmony: The relationship between the types of food should be proportional to your need.
- Appropriate selection: properly select food and how to prepare it.
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As with any meal plan, a healthy gluten-free diet must take into account characteristics such as quality, quantity and selection of suitable foods.
What foods should I exclude to have a gluten-free diet?
It's very simple, you should avoid or exclude all foods that contain wheat, barley, rye or even oatmeal in some cases. For more information, you can consult this table published by the Association of Celiacs of Catalonia.
A relevant detail that everyone should keep in mind is Review the list of food ingredients before buying them. While some ignore it, there are foods that apparently do not contain gluten, but this is used as an extra in its manufacturing process.
It can occur, for example, in processed delicatessen or meat products. A processed food may contain gluten:
- As an ingredient in its preparation. Be it wheat, barley, rye or its derivatives.
- As hidden gluten. An additive that contains gluten and is not declared.
- Cross contamination. By the involuntary introduction of gluten into a food naturally devoid of it or processed as "gluten free".
When making a healthy gluten-free diet, it is necessary to review the product labels in detail. Some contain hidden gluten or were exposed to cross contamination.
What foods are healthy and gluten free?
There is a wide variety of foods that you can consume without any problem. The most important thing is to respect the concept of a healthy and balanced diet, that is, without excluding any of the main groups of nutrients. Even, the ideal is to advise you first with a nutritionist to evaluate if these types of diets suit you.
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- All vegetables and fruits are an excellent option.
- Veal, chicken, fish, rabbit and seafood.
- Corn-based cereals, cornmeal, gluten-free pasta.
- Dairy and cheese
- Healthy fats like avocado, olive oil and nuts.
You can have a completely varied and healthy diet if you choose to eat gluten-free. ANDn today, there are many options to eat rich and gluten free.
If you are going to eat out, Be careful when reporting where you will eat that you are sensitive to gluten. In this way, you can avoid any risk of cross contamination during food processing.
In short, you should keep in mind that it is not a matter of eating a healthy gluten-free diet by fashion. Although this type of diet has shown benefits for weight control and some conditions, It is not the most suitable for people who are not intolerant or celiac. Therefore, better consult the nutritionist.