Gluten is a set of proteins found in some grains such as wheat, rye, and barley. It helps food maintain its shape by providing flexibility and moisture. Furthermore, it also allows the bread to grow and provides a chewy-like form.
There are plenty of healthy choices in a gluten-free diet as it is produced with gluten-containing ingredients. It is important that those who are unable to consume it check ingredient labels attentively.
However, gluten is safe for most people, but those who are suffering from conditions like celiac disease must avoid it.
What Is A Gluten-free Diet?
A gluten-free diet is a principal treatment for people with celiac disease. Many people without this condition are also shifting towards gluten-free for its deemed health advantages.
According to NDP, more than 30% of Americans are trying to reduce or eliminate gluten from their diet. With plenty of gluten-free options available, people can choose foods that fit into their dietary plan they follow. Here are some suggestions:
- Any whole, fresh vegetable
- Any whole, fresh fruit
- Lean proteins, such as beans and eggs
- Gluten-free baked goods, including waffles and bread
Now, let’s take a look at some of the best gluten-free foods for your diet.
7 Gluten-free Foods For Your Diet
Vegetarian diets center on substituting meat with plant-based proteins. Often, vegetarian foods may include eggs, dairy, or both. Besides that, here are some gluten-free diets which you can try.
1. Whole Oats
Whole oats offer a diversity of nutrients and potential health advantages. They are rich in fiber, protein, antioxidants, and B vitamins, as well as minerals that are important for your health, such as zinc, iron, magnesium, and copper.
The biggest benefit of eating whole oats is that you can reduce your risks of catching common health conditions like obesity, type 2 diabetes, and even cancer. Furthermore, doctors consider oats safe for people with celiac disease if the oats have a certification that they are gluten-free.
Some common potential benefits of oats are:
- Medium to high amounts of dietary fiber
- Potential anti-cancer properties
- Reduces blood cholesterol
- High-protein value important for vegetarians
2. Spinach
Spinach is a superfood. It is filled with various nutrients in a low-calorie unit. Leafy greens like spinach are great for skin care, hair, and bone health. They also provide protein, vitamins, and minerals.
Spinach is also a good source of:
- Numerous vitamins
- Folic acid
- Iron
- Calcium
Spinach can be added as a part of several dishes and either cooked or served raw.
3. Olive Oil
Undoubtedly, olive oil is very healthy for cooking. It’s not only filled with useful fatty acids, but also a dietary staple for some of the world’s healthiest communities.
Some of its benefits include:
- No connection with weight gain
- Cardiovascular health
- Stroke prevention
- Anti-inflammatory properties
- Contains antioxidants
- Monounsaturated fats
- It helps decrease the risk of type 2 diabetes
You can also use olive oil as an alternative for butter and margarine in several recipes.
4. Poultry
Poultry describes several low-fat, high-protein meats, including chicken. Adding these to a low-carb diet can give various nutrients.
You should consume poultry, because:
- It has a high protein content
- It has several vitamins and minerals
- It aids to weight control due to supporting fullness
Other raw proteins include eggs, fish, and red meat that are devoid of gluten.
5. Sweet Potato
Sweet potatoes are sweet root vegetables that are planted globally. They are rich in vitamins, minerals, antioxidants, and fiber. Not to mention, it provides several health benefits and is easy to add to your diet.
- Highly nutritious
- Promote gut health
- Cancer-fighting properties
- Support healthy vision
- Improve brain functioning
- Support your immune system
6. Chickpeas
Chickpeas are a nutrient-rich food. As a rich cause of vitamins, minerals, and fiber, chickpeas may offer several health benefits, such as promoting digestion, helping weight management, and reducing the risk of several chronic diseases.
Moreover, chickpeas are high in protein and it is the best alternative for meat in vegetarian and vegan diets.
Some of the benefits of chickpeas include:
- Packed with nutrients
- Keep appetite under control
- Rich in plant-based protein
- Helps in weight management
- Controls blood sugar
- Helps to prevent cancer, diabetes, heart diseases, etc.
7. Rice
Rice is an awesome side dish or main plate and can be eaten with just about anything including meat, vegetables, and more. If you have any gluten sensitivities, then rice can simply be added to your diet without concern. As it is gluten-free, there won’t be inflammation in your gut. It is important to always look for ways to decrease inflammation throughout our bodies, and this is why rice is a prominent feature of any diet.
Some of its benefits are:
- Improves nervous system health
- Good source of energy
- Prevents constipation
- Reduce cancer risks
- Prevents obesity
- Promotes heart health
- Controls blood sugar levels
Summing Up
Most people can eat gluten without experiencing any negative effects. But, those with celiac disease need to avoid it, as it can cause adverse effects. Reducing the amount of gluten in your diet can help to promote a healthier gut. Having a healthy gut can help reduce your chances of getting yeast overgrowth. It is essential that we maintain harmony within our digestive system so we can be the healthiest versions of ourselves.
The delicious food which we have mentioned can be consumed easily, just make sure to eat plenty of whole and single-ingredient foods. They will keep your stomach fit and promotes optimal health.
