Gluten-free Done Right - Part 2

Sunday, July 31, 2016

(This article is for the gluten-sensitive individual. Those with celiac’s disease need to take a much more careful and cautious route.)

Okay! So, you’ve decided to give the gluten-free diet a try! It’s a little overwhelming to know where to start sometimes. Here are a few tips to get you headed in the right direction...

Knowledge is power. Know what has gluten!

  • Breads – Great gluten-free breads are on the shelf now at your local store. Franz brand is a great choice.
  • Cereals – All those whole grain cereals are filled with gluten even the healthy brands like Kashi or Cascadian Farms. Rice and Corn cereals are usually not that healthy, so I’d steer towards a nice Muesli, which is usually made from oats, nuts and dried fruit. Not all Muesli’s are gluten-free, so read the label!
  • Flour Tortillas – Opt for corn tortillas instead.
  • Pastas – Try brown rice pastas. They have the closest consistency to wheat pasta.
  • Pizzas – Many pizza places have gluten free crusts available. My favorite locations are Papa Murphy’s, WiseGuy Pizza Pie (Downtown Boise), and Blaze (at The Village in Meridian). Try making your own too!
  • Crackers/Pretzels – Do you like having hummus or cheese as a snack with crackers? You still have an option! Gluten-free crackers are available--Glutino being my favorite brand. They can be sort of spendy, so try Rice Crackers or Nut-Thins instead. Costco also sells a product called Mary’s Gone Crackers, which is my favorite with hummus.
  • Crackers/Pretzels – Do you like having hummus or cheese as a snack with crackers? You still have an option! Gluten-free crackers are available--Glutino being my favorite brand. They can be sort of spendy, so try Rice Crackers or Nut-Thins instead. Costco also sells a product called Mary’s Gone Crackers, which is my favorite with hummus.
  • Beer —Most beers are made from wheat. If shopping for beer, make sure you look for gluten-free or gluten-removed ones. You could also try ciders. There are several of those on the market that are gluten-free.
  • Fried foods (minus French fries) – Most things covered in some sort of batter contains gluten (onion rings, fried okra, fried chicken, etc.). Hopefully, you’re not eating very many fried things in the first place! ;)
  • Stuffed Foods or Meatballs/Meatloaf – Foods that have stuffing like mushrooms or that are held together like meatballs or tuna patties usually have some sort of breading as its binding agent. If making either at home, use a gluten-free bread crumb.
  • Whole grains – A food labeled “whole” grains doesn’t mean it’s free of gluten or wheat. Couscous, spelt, barley and kamut are whole grains that contain gluten. Stick with brown rice, quinoa and oats.

Just because a product is labeled “Gluten-Free” doesn’t mean it is healthy!

There are so many GF products available today that are filled with ingredients that go straight to your blood stream giving you a nice spike then a great plummet. (Gluten-free cookies, breads, etc.) Make sure you read every products’ Nutrition Label. See how many Sugars it contains and keep that count low! Also, keep in mind… your diet should be about fueling your body--not satisfying your cravings!

Eating out can still be a treat!

  • Grilled meats need to become your friend… whether your gluten sensitive or not!
  • Lose the bun! Substitute lettuce for your bread when having a nice burger. Great way to cut calories as well!
  • Many sandwich places now provide gluten-free bread. Don’t hesitate to ask!
  • Think meat and vegetables! Every restaurant has a salad or a grilled chicken/steak with veggies and potatoes/rice.
  • Check out my ‘Local Eats’ Blog for great restaurants with many gluten-free options!

Be mindful of Fiber!

Reducing your grain intake could mean that you’re reducing your fiber. Here’s a list of high fibrous foods, which contain no gluten.

  • Avocados
  • Pears, berries, figs, coconut
  • Artichokes, acorn squash and okra
  • Peas
  • Beans and Lentils
  • Nuts
  • Flax seeds and Chia seeds
  • Quinoa
Visit Body Basics Pinterest Page for great gluten-free recipes!
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