gluten It is a protein found in certain grains such as wheat, rye, and barley.
Helps preserve the shape of foods by providing elasticity and moisture. It also helps the bread rise and create a porous texture.
glutenalthough safe for most people, celiac disease or a gluten intolerance Those with conditions such as those should stay away from gluten to avoid its adverse health effects.
Many foods are made with gluten-containing ingredients, so those who can't eat gluten should check the ingredient labels of the food closely.
Here gluten-free foods list…
Gluten Free Cereals
Some whole grains contain gluten, while some are naturally gluten-free.
When purchasing whole grains, it is necessary to double check food labels. Even gluten-free whole grains can be contaminated with gluten when processed in the same facility as gluten-containing foods.
The goal of this process is to test the role and privilege manipulation in order to access the resources of a oat It is usually processed in wheat processing facilities, which could lead to cross contamination. Therefore, you should make sure that the oats you buy are certified gluten-free.
Sorghum
Sorghum usually grown as both grain and animal feed. It is also used to produce some alcoholic beverages as well as sorghum syrup, which is a type of sweetener.
This gluten-free cereal contains beneficial plant compounds as antioxidants to reduce oxidative stress and the risk of chronic disease.
A 2010 test-tube and animal study found that sorghum has important anti-inflammatory properties due to its high content of these plant compounds.
In addition, sorghum is rich in fiber and helps to keep blood sugar levels steady by slowing the absorption of sugar.
One study compared blood sugar and insulin levels in 10 people after eating a muffin made with sorghum or whole wheat flour. Sorghum caused more reductions in both blood sugar and insulin than the whole wheat muffin.
One cup (192 grams) of sorghum contains 12 grams of fiber, 22 grams of protein and almost half the iron you need per day.
Sorghum has a mild flavor and is made into flour to cook gluten-free products.
Quinoa
Quinoahas become one of the most popular gluten-free grains. It is versatile as well as rich in fiber and plant-based protein.
It is one of the healthiest grains with high amounts of antioxidants that can be beneficial in reducing the risk of certain diseases.
Additionally, quinoa is high in protein and one of the few plant foods that is considered a complete protein.
While most plant foods lack one or two essential amino acids that are required by our bodies, quinoa contains all eight. This makes the plant an excellent source of protein.
One cup (185 grams) of cooked quinoa provides 8 grams of protein and 5 grams of fiber. It is also packed with micronutrients and meets most of the daily magnesium, manganese and phosphorus requirements.
Millet
Milletis a very nutritious type of cereal that can provide health benefits.
In an animal study, millet was found to reduce both blood triglycerides and inflammation in rats.
Another study looked at the effects of diet on blood sugar levels in six diabetic patients. This study found that millet led to a lower glycemic response and lower blood sugar levels compared to rice and wheat.
One cup (174 grams) of cooked millet contains 2 grams of fiber, 6 grams of protein and 19% of your daily magnesium needs.
Oat
Oat it is very healthy. It is also one of the best sources of beta-glucan, a type of soluble fiber that offers health benefits.
A review of 28 studies revealed that beta-glucan effectively reduced both "bad" LDL cholesterol and total cholesterol without affecting "good" HDL cholesterol.
Other studies have shown that beta-glucan can slow sugar absorption and lower blood sugar and insulin levels.
1/4 cup (39 grams) of dry oats provides 4 grams of fiber and 7 grams of protein. It is also a good source of phosphorus, magnesium and B vitamins.
Oats are naturally gluten-free, but many oat brands may contain gluten due to the pollution from their cultivation and processing.
If you have celiac disease or gluten sensitivity, be sure to buy oats that are certified and labeled gluten-free.
Buckwheat
Despite its name, buckwheat It is a grain-like seed that is gluten-free and has nothing to do with wheat.
It provides a large amount of two specific antioxidants: rutin and quercetin.
Some animal studies suggest that routine may be beneficial in reducing symptoms of Alzheimer's disease. Quercetin, on the other hand, is stated to reduce inflammation and oxidative stress.
Buckwheat consumption may help reduce some risk factors for heart disease. Those who eat buckwheat have a lower risk of high blood pressure, high cholesterol, and high blood sugar.
One cup (170 grams) of buckwheat provides 17 grams of fiber, 23 grams of protein and more than 90% of the magnesium, copper and manganese you need for the day.
Amarant
AmarantIt has a rich history as one of the staple foods of the Inca, Maya and Aztec civilizations. What's more, it's a nutritious cereal with impressive health benefits.
A 2014 study found that compounds in amaranth were effective at inhibiting inflammation in both humans and mice by preventing the activation of a metabolic state that triggers inflammation.
Thanks to its high fiber content, amaranth can reduce several heart disease risk factors.
Indeed, an animal study found that amaranth reduced both blood triglycerides and "bad" LDL cholesterol levels.
One cup (246 grams) of cooked amaranth contains 5 grams of fiber and 9 grams of protein. It meets 29% of the daily iron requirement and contains a good amount of magnesium, phosphorus and manganese.
teff
The smallest grain in the world teff is a tiny but powerful grain. Although it is only 1/100 the size of wheat kernel, it has an excellent nutritional profile.
Teff is rich in protein that keeps you full, reduces cravings and speeds up metabolism.
In addition, it meets a significant part of the daily fiber requirement. Lif It is an important part of the diet and provides weight loss, decreased appetite and regular bowel movement.
One cup (252 grams) of cooked teff contains 10 grams of protein and 7 grams of fiber. It also contains plenty of B vitamins, especially thiamine.
To make gluten-free meals, try teff flour instead of wheat flour.
Misir
MisirIt is one of the most popular gluten-free grains consumed in the world. In addition to being high in fiber, it contains carotenoids lutein and zeaxanthin.
Studies show that lutein and zeaxanthin benefit eye health by reducing the risk of cataracts and age-related macular degeneration, two common causes of vision loss in older adults.
One study found that those with a high intake of carotenoids had a 43% lower risk of age-related macular degeneration compared to those with a low intake.
1/2 cup (83 grams) of yellow corn contains 6 grams of fiber and 8 grams of protein. It is also high in magnesium, vitamin B6, thiamine, manganese, and selenium.
Brown rice
Although brown and white rice come from the same seed, the bran and germ of the grains are removed during the processing of white rice.
Therefore, brown rice, contains more fiber and a lot of micronutrients, making it the healthiest gluten-free grainsmakes one from.
Both types of rice are gluten-free, but studies show that consuming brown rice instead of white rice brings additional health benefits.
In fact, eating brown rice instead of white rice reduces the risk of diabetes, weight gain and heart disease.
One cup (195 grams) of brown rice contains 4 grams of fiber and 5 grams of protein. It also meets a good portion of the daily magnesium and selenium requirement.
Gluten-Containing Cereals to Avoid
- Wheat, all varieties
Rye
- Barley
- Triticale
These gluten-containing grains are often used to make products such as bread, crackers, pasta, cereals, baked goods, and snack foods.
Gluten Free Fruits and Vegetables
All fresh fruits and vegetables are naturally gluten-free. But some processed fruits and vegetables may contain gluten, which is sometimes added as a sweetener or thickener.
Gluten-containing substances that can be added to processed fruits and vegetables, hydrolyzed wheat protein, modified food starch, malt and maltodextrin It contains.
Although the list below is not exhaustive, it provides examples of fresh fruits and vegetables that you can consume on a gluten-free diet.
Citrus fruits, including oranges and grapefruits
- Banana
- apple
- Berry Fruits
- Peach
- Pear
Cruciferous vegetables, including cauliflower and broccoli
Greens such as spinach, kale, and chard
Starchy vegetables, including potatoes, corn, and zucchini
- Pepper
- Mushroom
- Onion
- Carrot
- Radish
- Green beans
Fruits and Vegetables to Be Considered Due to Gluten
Canned fruits and vegetables
It can be canned with gluten-containing sauces. Fruits and vegetables canned with water or natural juices are likely gluten-free.
Frozen fruits and vegetables
Sometimes, gluten-containing flavors and sauces can be added. Plain frozen varieties are usually gluten-free.
Dried fruits and vegetables
May contain ingredients containing gluten. Plain, unsweetened, dried fruits and vegetables are gluten-free.
Gluten Free Proteins
Many foods contain protein, including animal and plant-based sources. Most are naturally gluten-free.
However, gluten-containing ingredients such as soy sauce, flour, and malt vinegar are often used as fillers or flavorings. These can be added to sauces and marinades, often paired with protein foods.
Processed meats such as hot dogs, pepperoni, sausages, salami and bacon
- Meat substitutes like a vegetarian burger
- cold meats
- Ground beef
- Proteins combined with sauces or spices
- Instant proteins, as in microwave meals.
Proteins to Avoid
- Any meat, poultry or fish with bread added
- Proteins combined with wheat-based soy sauce
- Seitan
Gluten Free Dairy Products
Most dairy products are naturally gluten-free. However, those flavored and containing additives should always be double-checked for gluten.
Some common gluten-containing ingredients that can be added to dairy products are thickener, malt, and modified food starch.
What Are Gluten-Free Dairy Products?
- milk
- Butter
Cheese
Cream
- Cottage cheese
- Sour cream
- Yoghurt
Dairy Products To Be Considered Due To Gluten
Flavored milk and yoghurt
Processed cheese products such as cheese sauces
Sometimes ice cream mixed with gluten-containing additives
Dairy Products to Avoid
- Malt milk drinks
Gluten Free Fats and Oils
Fats and oils are naturally gluten-free. In some cases, gluten-containing additives can be mixed with fats and oils for flavor and thickening.
What Are Gluten Free Oils?
- Butter
Olive oil
Avocado oil
Coconut oil
Vegetable and seed oils such as sesame oil, canola oil, and sunflower oil
Fats and Oils to Avoid
- Cooking spray
Oils with added flavor or spices
Gluten Free Drinks
There are some types of gluten-free beverages.
However, some beverages are mixed with additives that contain gluten as an ingredient. Also, some alcoholic beverages are made with malt, barley, and other gluten-containing grains and should therefore be avoided on a gluten-free diet.
What Are Gluten-Free Drinks?
- On
- 100% fruit juice
- coffee
- tea
- Sports drinks, mineral water and energy drinks
- Lemonade
While these drinks are gluten-free, keep in mind that most of these need caution due to their added sugar and alcohol content.
Beverages To Be Considered Because Of Gluten
- Any beverage made with added flavors or mixes, such as cold coffee
Distilled liquors like vodka, gin, and whiskey - even when labeled gluten-free can be a problem in some people because they trigger a reaction
- Pre-made smoothies
Drinks to Avoid
Beer made from gluten-containing grains
Non-distilled liquors
Other malt beverages such as cold wine
Gluten Free Spices, Sauces and Condiments
Spices, sauces, and condiments often contain gluten, but these are often overlooked.
While most spices, sauces, and seasonings are naturally gluten-free, gluten-containing ingredients are sometimes added as emulsifiers, stabilizers, or flavor enhancers.
Some common gluten-containing ingredients added to spices, sauces, and seasonings are modified food starch, maltodextrin, malt, and wheat flour.
Gluten Free Spices, Sauces and Condiments
White vinegar, distilled vinegar and apple cider vinegar
Spices, Sauces and Condiments to Consider
Ketchup and mustard
- Tomato sauce
- Pickles
- barbecue sauce
- Mayonnaise
- salad dressing
Pasta Sauce
Dry spices
- Salsa
- bouillon cubes
Sauce mixes
Spices, Sauces and Condiments to Avoid
Wheat-based soy sauce
- Malt vinegar
Fame; It is a common ingredient in many foods, including bread, sweets, and noodles. It is also used as a thickener in sauces and soups.
What Are Gluten Free Flours?
Most crops are made with wheat flour. A variety of products on the market, each with a different taste, texture and nutritional composition gluten-free flours there are also. Here is a list of gluten-free flours.
Almond Flour
Almond flour It is one of the most widely used gluten-free flours. It is made from ground almonds by removing the shell.
One cup of almond flour contains about 90 almonds. It is often used in baked goods and is a grain-free option for breadcrumbs.
Buckwheat Flour
Buckwheat flour provides a rich flavor and is good for baking leavened breads. Buckwheat flour is also high in antioxidants, especially polyphenols, which have anti-inflammatory properties.
Sorghum Flour
Sorghum flour is made from an ancient cereal grain that has existed for over 5000 years. Grain is naturally gluten-free.
It has a light color and texture, as well as a mild and sweet flavor. It is considered a heavy or dense flour, often mixed with other gluten-free flours or used in recipes that require a small amount of flour.
Sorghum flour can be contaminated with gluten during processing. Pay attention to the certified gluten-free label.
Amaranth Flour
Amaranth flour is a nutritious type of flour. It can replace up to 25% of the wheat flour, but must be combined with other flours during baking.
Since amaranth is not grown in the same areas as wheat, the risk of gluten contamination is low.
Teff Flour
Used for other foods such as teff flour, pancakes, cereal, bread and snacks. It can be substituted for 25 to 50% of wheat or all-purpose flour.
Teff flour is high in protein, which increases feelings of fullness and helps reduce appetite.
As with other grains and flours, for teff flour to be 100% gluten-free, it is necessary to look at where it is processed.
Arrowroot Flour
Arrowroot flour is a less common gluten- and grain-free flour. maranta arundinacea It is made from a starchy substance derived from a tropical plant known as.
It is a versatile flour and can be mixed with almond, coconut or tapioca flour for bread and dessert recipes.
This flour is rich in potassium, B vitamins and iron. Studies have shown that it can stimulate immune cells and increase immune function.
Brown Rice Flour
Brown rice flour is made from ground brown rice. It is a whole grain flour.
It can be used to make thickened sauces or to prepare breaded foods such as fish and chicken.
Brown rice flour is often used to make noodles and can be combined with other gluten-free flours for bread, cookie, and cake recipes.
Oat flour
Oatmeal is made from whole grain oats. It gives bakery products much more flavor than all-purpose flour.
Oats and oatmeal are often subject to contamination depending on how they were grown and where they were processed. If you can't eat gluten, you should buy certified gluten-free oatmeal.
Cornflour
Corn flour is very finely ground. It is often used as a thickener for liquids and for making bread.
Corn flour comes in white and yellow color and can be combined with other gluten-free flours to make bread.
It is high in fiber and a good source of the carotenoids lutein and zeaxanthin.
Cross contamination is more likely in processed foods, typically made with cornmeal. Even cornbread can contain regular flour.
Chickpea Flour
Chickpeais part of the legume family. Their flour is made from dry chickpeas and is also known as gram flour and besan.
Chickpeas are a good source of fiber and plant-based protein. These nutrients work together to slow digestion, support satiety and manage body weight.
Chickpea flour They are high in magnesium and potassium minerals and both play a positive role in supporting heart health.
Coconut Flour
Coconut flour It is made from dried coconut meat and has a mild coconut flavor.
Its light texture produces results similar to regular flours and can be used for baking and desserts. Note that coconut flour absorbs a lot more water when used in place of regular or almond flour.
Saturated fat is high in lauric acid. This medium-chain triglyceride provides energy for your body and, along with the fiber content of flour, helps to lower "bad" LDL cholesterol.
Research suggests that the fiber content may help maintain healthy blood sugar levels, as it does not cause blood sugar spikes.
Tapioca Flour
Tapioca flour is made from starchy liquid extracted from South American cassava root.
This flour is used as a thickener in soups, sauces and cakes. It can also be used with other gluten-free flours in bread making.
Besides carbohydrates, tapioca flour provides very little nutritional value as fiber, protein or micronutrients.
In fact, other whole grains are considered inferior to gluten-free flours and are often considered empty calories.
One health benefit of tapioca flour is its resistant starch content, which works like fiber. Resistant to digestion, this starch is associated with insulin sensitivity, low blood sugar levels, reduced appetite, and other digestive benefits.
Items to Pay Attention to on Food Labels
List of ingredients and food additives that can indicate that an item contains gluten.
- Modified food starch and maltodextrin (if made from wheat, it will be indicated on the label)
- Malt-based ingredients including malt vinegar, malt extract and malt syrup
Gluten stabilizer
Soy or teriyaki sauce
Wheat-based ingredients such as wheat protein and wheat flour
- Emulsifiers (to be specified on the label)
As a result;
If you need to avoid gluten, there are many foods you can choose for a balanced diet.
Many healthy foods are naturally gluten-free, including fruits, vegetables, fresh meat, fish and poultry, legumes, certain whole grains, dairy products, and fats.
Wheat, rye, and barley are staple foods to avoid on a gluten-free diet. Gluten is also added to processed foods such as canned and canned products.
Also, some grains like oats can be cross-contaminated with gluten depending on where they are processed.
