Gluten-Free Diet Food List: The Truths of a Fashionable Nutrition System

The second name for gluten is gluten. This collective term is used to refer to a group of storage proteins that are found in cereal crops. Most gluten in rye, barley and wheat. It is gluten that gives the flour “sticking” ability. The more it is in the product, the higher the quality of the flour, and the more magnificent and tasty the baked goods and bread will be made from it. Wheat protein contains about 30% gluten.

What you need to know about gluten allergy

Celiac disease is the most common association with gluten. In fact, it is an allergy to gluten. Once in the stomach, products containing this substance glue together everything that is in the walls of the digestive organ, and thereby provoke an allergic reaction in some people.

Gluten intolerance is an extremely rare autoimmune disease that occurs in one in 200 people. With celiac disease, foods containing gluten are excluded from the diet, after which the patient's well-being improves significantly. People suffering from this disease, in fact, have no choice: they are obliged to refuse gluten-containing food in order to be able to lead a full life.

Symptoms of an autoimmune disease

With celiac disease, food with a high content of gluten causes the body undoubtedly harm. Constant flatulence, diarrhea, weakness, foamy stools - all these are symptoms of gluten allergy, which are repeated in the patient with an enviable frequency.

But despite the rarity, recently the diagnosis of “gluten intolerance” sounds more often. And not only from television screens, but also from the conversations of “couch” doctors. Modern mothers undertook to diagnose a rare disease in their own babies on their own. And having identified the "disease" - immediately take decisive action. Apparently, this is why a gluten-free diet for children on many lips.

In fact, with celiac disease, food restrictions are equivalent for both the younger generation and adults. Here are just a diagnosis of the disease should take place exclusively in a clinical setting. To identify the disease, you will need to conduct a series of laboratory tests. Therefore, if you suddenly suspect something like this in yourself, your child or a loved one, do not play a doctor - go to the hospital.

Gluten-free diet for weight loss and not only

Reviews about a gluten-free diet are sometimes fundamentally different in their message. Some say that the nutritional system, which implies the total elimination of gluten from the diet, gives a 100% positive effect. Others note that for a long time they did not achieve the desired results. Therefore, it is so important to distinguish between the harmful effects of gluten and gluten-containing foods.

The ban on the use of gluten in its pure form is a contraindication that applies exclusively to patients with celiac disease. Everyone else should not be afraid of this substance.Another question is the food in which it is contained: fresh white bread, muffins and lush buns, donuts with icing and crispy waffles. From these products, you can really expect side effects in the form of extra centimeters in problem areas.

Not a panacea

A gluten-free diet for some becomes a real “salvation." And in this case, it is not only and not so much about patients with celiac disease, but about people who are healed by the placebo effect. The following five myths have no scientific basis.

1. Slimming. To date, scientific evidence that the rejection of gluten contributes to weight loss has not been identified.
2. Acne andacne. To combat acne, nutritionists often advise you to abandon baked goods and put patients on a dairy-free diet, because these products stimulate the production of subcutaneous fat. But this process has nothing to do with gluten.
3. Hypotheriosis, epilepsy. The fact that eating foods marked gluten free also contributes to the recovery of patients with hypothyroidism and epilepsy remains unproven.
4. Autoimmune thyroiditis. The reviews of doctors who have a weighty word in world medicine convince: if a patient with autoimmune thyroiditis does not suffer from celiac disease along the way, it is completely pointless to deprive yourself of the opportunity to enjoy freshly baked bread and fragrant croissants.
5. Autism. A gluten-free diet for autists deserves special attention. The mysterious autoimmune disease has not yet been fully studied. Doctors cannot name the exact reasons for its occurrence, and therefore, they are not yet talking about successful methods of treatment. Recent studies have shown that diet based on avoiding gluten and casein did not in any way improve the behavioral or digestive symptoms in autistic children.

Gluten free products

To make a gluten-free diet menu for a week, at first you have to sweat pretty. Understanding the list of allowed and prohibited products is not as easy as it seems. For example, wheat contains gluten. And in his favorite Margarita pizza he is hidden - disguised. The primary task is to learn to identify both the first and second type of gluten, so as not to engage in self-deception.

The list of allowed products, presented in the table below, can be eaten without any “but”. None of the participants on the list have a drop of gluten.

Table - Gluten-Free Products

Gluten-containing wheat flour can easily be replaced with any other - gluten-free. However, on the domestic shelves the choice of “other” flour is extremely narrow. Therefore, most often recipes for a gluten-free diet, adapted for our country, are based on fruits, vegetables, legumes, fish, milk and eggs, and not on baking.

Menu for 7 days

If you are determined to test the effectiveness of a gluten-free diet on yourself, first prepare for it mentally. Then stock up on the necessary set of products so that before each meal you do not have to run to the store.Well, when everything is ready - feel free to start the experiment.

It will be possible to lose weight anyway. Perhaps this will not be facilitated by the release of gluten, but by eating more wholesome and natural foods. But what's the difference? Winners are not judged, are they? The weekly menu proposed in the table will simplify the task as much as possible. You just have to cook the listed dishes.

Table - Menu for 7 days

Forbidden food

With basic taboos, everything is extremely clear. The treasures of gluten are:

• wheat;
• rye;
• oats;
• barley.

But what to do with hidden gluten, which strives to dig deeper into a product, hide under a candy wrapper and be eaten? If you want to completely eliminate gluten from your diet, you will have to be a little detective and an analyst. The table of prohibited products will tell you what to look for first.

Table - Food containing “hidden” gluten

Hidden danger

The list of prohibited products is not limited to a brief table. Some "residents" of grocery stores require a separate mention and explanation.

• Food starch. This popular ingredient in Asian cuisine is sometimes partly made up of wheat starch, which inside the product is adjacent to perfectly safe corn or potato. To protect yourself from gluten for sure, it is better to completely eliminate all starch from the diet.
• Table vinegar. It is prepared by distillation of grains of cereal plants. So, it also contains gluten. Excluding table vinegar from the diet, remember: you can always find an alternative to this product on the shelves of supermarkets.Replace it with a gentle apple cider vinegar or a specific wine.
• Baking extracts. This is a kind of flavoring compositions based on alcohol and, as a rule, including wheat. Therefore, such extracts are best avoided. Normal aromatic vanillin to help you.
• Rice syrup. One of the main ingredients of this dietary supplement is barley malt. It is full of forbidden gluten.
• Candies. Who would have thought, but this delicacy is a taboo for adherents of a gluten-free diet. There are no gluten in sweets. But at the production stage, confectioners, in order to prevent the sticking of chocolates and caramels with each other, sprinkle them with ordinary wheat flour.
• French fries. In theory, having prepared this dish at home in a clean pan and in a serving of fresh butter, you can safely enjoy, if not the most useful, but definitely your favorite dish. But in fast foods and restaurants order fries is not worth it. If gluten-containing products have been in the oil before the potato, there is an inevitable risk that the semi-finished product will pick up “gluten” on itself.

Main risks

Most diets that are beneficial for the figure can simultaneously have a negative effect on the body. Therefore, it is so important to consult a doctor before changing the nutrition system, receiving a green light from him for experiments.

Pregnancy and breastfeeding are common taboos for any kind of diet. It is better to postpone experiments with your metabolism and work on body shaping for future and new mothers until after lactation.

Now about the main thing - about the losses that a gluten-free diet can bring. By switching to this nutrition system, a person risks losing a huge amount of nutrients:

• folic acid;
• iron;
• calcium;
• cellulose;
• vitamins B1 and B3.

Those whose diet before the diet was saturated with fruits, vegetables and whole grains, this risk does not apply. When switching to gluten-free nutrition, they are unlikely to feel the lack of the listed “utilities” on themselves. But those who prefer whole-grain food to baked goods in unlimited quantities can really suffer. The problem is that all the above vitamins and minerals such people previously received from bakery products. For this reason, most nutritionists prescribe multivitamin complexes to their clients.

And frankly, the widespread promotion of a gluten-free diet is more like a thoughtful marketing ploy. It is enough to dig a little deeper - and the superficial arguments sounding from television screens and magazine pages immediately dissipate like smoke. Do not take the rejection of gluten as a panacea. Do not place too high hopes on this power system. Especially when it comes to the treatment of complex ailments. Remember that the effectiveness of the diet is scientifically proven and confirmed only with celiac disease - gluten allergy. Everything else is just myths, hypotheses and assumptions.

But if you decide to experiment with your own body, do not forget to consult a nutritionist and your doctor. And after the "customs will give the go-ahead", study in detail the list of products of a gluten-free diet and practice in culinary art. Start with the simplest recipes, and over time, even the masterpieces of modern gastronomy will succumb to you.

Reviews: “Sugar is not on the list of prohibited products”

Yes, sugar is not included in the list of forbidden foods with BG diet, as it does not contain gluten. General recommendations are such that, depending on the diagnosis, the amount and "origin" of added sugar should also be taken into account. A lot of sugar is harmful to everyone, so you should limit it.If there are additional problems caused by sweets and in particular sugar (one example is candidiasis - the most common condition), then not only sugar, but also other refined carbohydrates and even fruits should be excluded.

RusAmWellness, https: // rusamwellness. com / 2012/09/14 / what-is-and-what-cannot-with-gluten-free /

In principle, you need to read the formulations and watch the reaction of the body. For example, the entire line of Valio, except for one drinking yogurt, is gluten free. Danone makes many gluten-free products, Othermani. With chocolate, it’s hot - in your beloved Ameri there is gluten, in Lindt it seems not, but it gives out a reaction. And you can corn sticks, uiiii! By the way, expensive uncooked sausages are also possible, they do not have vegetable protein. Monjo bio-oatmeal and all cereals except rye, barley and wheat. And many manufacturers lie, they say that there is no gluten (the composition says this), but it is, as in the joke about the gopher.

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