Is eating gluten-free a healthy move? Is the gluten-free diet only for people with coeliac disease? Can gluten-free foods help lose weight?
There are a lot of questions, concerns and truth surrounding the gluten-free diet. While more and more people are getting into gluten-free living, varied researches have shown a sudden increase in the patients with gluten allergies and sensitivity.
As much healthy of a practice as it seems, a gluten-free diet may not bring satisfying experiences to every individual involved. And that is why knowing the ground rules before you take the plunge is a must, whether you’re gluten intolerant or just going with the gluten-free trend.
That said, here are some tips that will make sure you know everything you should before embarking on a gluten-free lifestyle.
Know if you have coeliac disease.
It is important to figure out whether it’s the urge to follow the diet trend that most people are into or you really need to go gluten-free.
If you suspect that you have coeliac disease or gluten sensitivity, you must talk to your doctor before simply giving up gluten-free eating.
You don’t have to say no to grains altogether
The gluten-free diet doesn’t necessarily mean you’ve to get rid of all grains and cereals. While you need to completely avoid wheat and gluten containing grains, there are plenty of naturally gluten-free cereals and grains you can reply on including buckwheat, quinoa, millet and amaranth. Not to forget, fruits, vegetables, cheese, eggs, poultry fish and meat are great alternatives.
Read food labels when shopping.
Pay attention to the ingredients list and labels on the packaged foods to pick foods that are suitable for your gluten free diet. It is necessary that you be cautious when reading labels as there are foods, especially snacks that are labelled gluten-free but aren’t actually.
Go for gluten-free substitutes of your favourite foods.
No matter how much you’re into crackers, pasta and breads, you need to keep your distance. However, you don’t have to kill your cravings and palate altogether. Rather, you can opt for healthy substitutes like quinoa snack bar, muesli, gluten free chocolates snacks and trail mix.
Prevent cross contamination.
When diagnosed with coeliac disease, you must maintain a 100% gluten-free diet. Even a small bit of gluten can cause symptoms and increase risks. Keep you gluten-free foods separately and clean the kitchen surfaces before cooking to avoid cross contamination.
Going gluten-free may seem challenging at first, but with the right information and knowledge, it can not only be easier to adapt to but also you can turn results in your favour.
So, follow the guidelines above and diet your way to a happy, healthy gluten-free life.