Gluten-free diet: the best choices for a gluten-free menu
Whatever the reason you are looking for information on a gluten-free diet, know that this absolutely does not mean always giving up goodness and taste. Whether giving up gluten is an obligatory choice or not, there are gluten-free recipes and foods that you can't really miss!
- · What is gluten
- · Gluten-free diet: what it consists of
- Why a gluten-free diet
- Celiac disease and contamination
- · Gluten free as a trendy choice
- · Gluten free for weight loss
- · Lose weight with gluten free
What is gluten
Gluten is a substance found in many cereals, such as wheat. These cereals contain some proteins such as gliadin which cause adverse reactions in all celiac people. Eliminating gluten is possible, because this protein is not essential for our survival. Those suffering from celiac disease must necessarily give up gluten. Usually we undergo diagnostic tests for the presence of typical and recurrent disorders such as diarrhea, weight loss, sudden weight loss, abdominal pain, cramps and even damage to the intestinal mucosa. If you experience these symptoms, ask your doctor for advice!
Some people manifest these disorders but in a very mild way: in this case it is not celiacs but gluten intolerant. In case of intolerance, the amount of gluten to eat must still be reduced but in many cases it is a temporary and often reversible phenomenon.
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Gluten-free diet: what it consists of
We are talking about a diet in which all those foods that contain gluten are avoided: wheat, rye, barley, kamut, malt and all products and flours derived from these cereals. There are many naturally occurring gluten-free substitutes, such as corn, rice, oats, buckwheat, amaranth and quinoa with which it is possible to prepare equally good, digestible and healthy baked goods, pasta and bread. Those who take gluten-free foods can instead freely eat legumes, fruit, dried fruit, vegetables and products of animal origin as long as they pay attention to all ready-made foods and carefully read the food labels!
Why a gluten-free diet
For individuals with celiac disease, the gluten-free diet is the only possible diet and the only therapeutic remedy. Only a gluten-free diet allows the regression first and then the disappearance of all the annoying symptoms experienced by the celiac patient. But there are also those who, despite not having been diagnosed as celiac, choose to eat gluten-free pasta and bread to benefit from some advantages in terms of weight loss and greater well-being and vitality.
For example, athletes who spontaneously renounce everything that contains gluten to improve their performance are very numerous, although the results of such a diet in sport are not supported by certain or evident data nor the weight loss is to be attributed only to the renunciation. gluten.
Many healthy people who have spontaneously given up gluten and eat gluten-free pasta and bread report less abdominal swelling and an improvement in the intestine and digestion as well as a widespread feeling of well-being with psychological benefits as well.
Celiac disease and contamination
The gluten free diet resolves intestinal damage in 95% of cases, and is able to covertly improve the lifestyle and health conditions of the celiac patient. Those suffering from celiac disease must give up gluten permanently but not for this they must give up an inviting and tasty diet! It is very important to find substitutes that can compensate for the lack of gluten and the products consumed until then. Eating well for a celiac is important because a gluten free diet does not mean having to settle for something less than the others. Of course, care must be taken and in case of celiac disease read food labels very carefully, generally avoiding ready-to-eat foods or products at risk of contamination.
Gluten free as a trendy choice
As we have seen at times, behind the choice to give up gluten there is a fashion more than a real medical necessity. This also happens in our country where it is increasingly easy to find restaurants and hotels that serve gluten-free foods and brands that offer gluten-free products. In the rest of the world, the gluten-free diet is already praised by many stars, such as Gwyneth Paltrow and Oprah Winfrey. However, it is not always a healthy choice, because by doing so you may find yourself unable to diagnose celiac disease, in case you have it, or you may become sensitized and develop an intolerance. Always consult a doctor or nutritionist before making any drastic changes to your diet!
Gluten free for weight loss
It is a mistake to believe that gluten-free necessarily means healthy and dietic. Each product is a case in itself: a snack, for example, may not contain gluten but still be very fat or caloric. There is also gluten-free junk food and has similar nutritional and calorie values to the same foods in the gluten version. Therefore, a detox diet or a controlled diet should not be confused with the gluten-free diet which is not always suitable for weight loss.
See also: Detox foods: foods for the detox diet
Lose weight with gluten free
If you are following a gluten-free diet and want to lose weight, first of all you need to be careful with the quantities and type of food you eat. There are some good habits that can help you in this goal, continuing to read you will discover some that are very important for losing weight. Always have a large breakfast first and avoid nibbling throughout the morning. Make sure you are getting the right amount of nutrients and vitamins, focus on seasonal fruit and yogurt. Be careful about the gluten-free foods you buy, check the sugar doses and calories: always look at the nutritional tables and choose really light foods! Even for this type of diet, homemade baked goods will be healthier and lighter and above all you will know exactly what they contain: privilege! Supplement your diet with legumes and vegetables to compensate for the fiber deficiency of a gluten-free diet. Remember that every diet must be accompanied by physical activity. Finally, never forget to pamper yourself every now and then for the goals achieved: try your hand at delicious homemade sweets made with gluten-free flours, to reward yourself from time to time!
