What is a gluten free food and what motivates it?
What is gluten?
Ever felt how some foods have a chewy texture and have certain shapes. Well, gluten is a
protein that helps in maintaining the shape, texture and moisture of foods. It also has a
sticky property because of which we get the chewy feeling when eating food with gluten in
them.
What is a gluten free food and what motivates it?
Gluten free foods are foods that do not contain gluten. This is important because gluten is
one of the compounds that is indigestible by the body and some people are allergic to it,
leading to certain diseases. The only treatment method for diseases or allergies caused due
to gluten intolerance is switching to gluten free food.
What are some gluten free foods and their nutritional value?
People usually suffering from Celiac disease or Non-celiac gluten sensitivity may initially
have deficiency of certain nutrients like iron, vitamin D, calcium, vitamin B12, folate, zinc,
and vitamin B6. These can be solved through a balanced gluten free diet.
Optimizing your diet through gluten free foods can include the following:
Fresh fruits and vegetables: A lot of fresh fruits and vegetables are naturally gluten free.
Common examples among them are bananas that can be eaten to boost up your mood and
also help with Vitamin B6. Similarly, leafy vegetables are helpful in boosting iron. Broccoli
is a veggie that helps against folate deficiency.
Dairy products: Dairy products like milk, cheese and yogurt are also generally gluten free.
These are all sources of nutrients like calcium and Vitamin D. Unprocessed and cottage
cheese are gluten free. However, malted milk products may contain gluten and therefore is
not recommended to people with gluten intolerance.
Grain: Contrary to the general belief that whole grains like rice, wheat, barley contain
gluten, there are also grains that are gluten free and nutritious. Grains such as Almond
flour/meal, Quinoa, Millet, Coconut flour are gluten free and nutritious. For example Millet
has an impressive protein content, along with Vitamins A,B,D,E and antioxidants.
Mushrooms: Mushrooms are also gluten free and are very low fat. Mushrooms are rich in
antioxidants and nutrients that support heart health and cancer prevention. They contain
small amounts of vitamin D and the antioxidant choline. With 0.7 grams of fiber per cup (70
grams), they can aid in managing type 2 diabetes. The potassium, vitamin C, and fiber in
mushrooms also contribute to cardiovascular health.
Finally, incorporating these items in your diet and food plan ensures a healthy gluten free
journey!
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