The Gluten Free Diet Plan and 9 Carbohydrates That You Can Eat While On It
In recent decades, healthy eating has become an obsession in the United States, largely due to the high amount of overweight and obese people living in the country. One of the most popular healthy eating trends that is going on in the U.S. is the gluten-free diet. This diet helps manage certain diseases. Some people adopt a gluten free diet weight loss. The diet has also become popular among celebrities, Olympic athletes, and other prominent figures.
Over the last decade, gluten has become a villain of healthy eating. Gluten-free diets exploded on the market and many food manufacturers are now offering gluten-free versions of their products. Gluten-free diets have become so popular that in 2015 Americans spent over $4 billion on gluten-free products.
What is Gluten?
Gluten is a protein that is naturally found in cereal grains like wheat or barely. It affects the elasticity and chewiness of baked foods. Although gluten itself is considered a protein, it is actually more like a super-protein because it is made up of other proteins. For example, one of these proteins is gliadin. Gliadin is the protein responsible for making bread rise.
Gluten is bad for people who have certain diseases or conditions. Celiac disease is one of the most prominent anti-gluten conditions that a person can have. The disease affects around ten percent of people worldwide. Celiac disease is a condition in which the body treats gluten like a poison. Celiac is an autoimmune disorder, so it will attack and destroy the part of the small intestine that contains gluten. Eating gluten can make a person with Celiac disease very sick and malnourished.
Some people have gluten intolerance. This isn’t as extreme as Celiac’s disease, but it can still cause complications in the body. When a person with gluten intolerance eats gluten, they can get stomach pain, bloating, nausea, and diarrhea, confusion, joint pain, and more.
Gluten intolerance mimics wheat allergy but the difference is that gluten intolerance just causes discomfort while a wheat allergy can be life-threatening.
The Gluten Free Diet Plan
The Gluten free diet plan is one where the dieter restricts or completely cuts out gluten from their everyday meals. This doesn’t mean that all carbohydrates are excluded, just the ones that have the gluten protein. Foods that are restricted are triticale, barley, rye, sauces, beer, pasta, wheat and any other food that contains gluten. Wheat can be tricky because it can be called different names.
There are different versions of wheat that go by other names: durum, einkorn, emmer, kamut, spelt. All of these have gluten and should be avoided. Wheat flours also go by different names. They are enriched flour, farina, graham flour, self-rising flour, and semolina.
Carbs That Can Be Eaten on a Gluten-Free Diet
Only a few carbohydrates are restricted on a gluten-free diet. That leaves a long list of carbohydrates that can still be consumed on the diet. Here are nine carbohydrates that can be eaten on a gluten-free diet.
- Sorghum–can be ground into a meal and used to make flatbreads and other baked items
- Millet–can be cooked like porridge or ground like flour and has amazing health benefits
- Brown rice–this is rice that still has the bran layer and cereal germ
- Buckwheat–can be ground into a flour to make all kinds of foods like pasta or , bread, or even alcohol
- Wild rice–a rice that has a high nutritional value
- Quinoa–contains all nine essential amino acids and can be cooked whole or ground into a flour
- Hominy (corn)–can be used to make a number of dishes including grits and the Mexican dish masa
- Soy–the bean from this plant can be used to make a lot of different products but it contains isoflavones which are similar to estrogen
- Flax seeds–can be sprinkled in cereal or other foods, or ground into a powder for baking
- Nut Milk – Almond milk, Cashew Milk, Hemp Milk and Soy Milk are all great alternatives for consumption, without the animal product.
Eating a gluten free diet has become one of the most popular diet trends of the century. Many people avoid gluten because of Celiac disease, intolerance, or wheat allergies, but other adopt a gluten free diet plan just to be healthier. People also adopt a gluten free diet weight loss.
Despite the limited intake of carbs, sticking to a gluten free diet plan is possible because not all carbohydrates are banned. A good gluten free diet plan still has a healthy mix of carbohydrates. Overall, reducing gluten intake has been found to have positive effects on the body and, as a result, the gluten free diet is here to stay.