ABC of gluten-free eating

Posted on sustenance and tagged Nutrition, Gluten-free, Diet, Food, Eat Well

Is gluten the enemy? For some, yes. For others, it's just a harmless protein with poor PR. Here's what you should know if you want to eat gluten-free and why it can be an excellent opportunity to discover new foods.

They can no longer only be found in the stocks of health food stores; no, gluten-free foods are now everywhere. Yes — even at McDonald's. So is it better to dispose of gluten for our body, mind, and intestines? Who really shouldn't eat it anymore? And when we take that step — what on earth are we going to eat? Here is how to live in a world full of pasta, bread and cake without being able to eat pasta, bread and cake. It's easier than it sounds, honestly.

What exactly is gluten?

gluten. Even the word sounds ominous. Don't worry, unless it causes you huge problems, gluten is a harmless protein found in wheat, barley, malt, and rye. It's most commonly found in pasta, pizza, bread, beer, donuts, cakes, and all other forms of delicious floury carbohydrates and pastries. But it's also sneaky: It finds its way into oats, soups, sausages, soy sauce, latte, licorice, lipsticks, Play-Doh, and even some vitamins and medications.

Do I have to eat gluten free?

The only reason you need to remove gluten from your diet is if it's causing you problems. In some people, gluten intolerance occurs due to bloating, gas, irritability, fatigue, rashes, brain fog, creaking joints, and weight loss. Don't self-diagnose — go to a doctor and get tested before removing any food groups from your diet. If you really feel that gluten is your body's enemy and you're one of millions of people diagnosed with gluten sensitivity, throw it out of your diet without batting an eye.

Could it be celiac disease?

There is a group of people who simply can never eat gluten — people with celiac disease. Celiac disease, which is often mistaken for an allergy, is actually an autoimmune disease. Put simply, when someone with celiac disease eats gluten, the person's antibodies mistakenly recognize the protein as an invader and attack the mucous membrane of the small intestine. For someone who enjoys a bagel carefree, this can be confusing. For many people, it can take a long time to figure out what the problem is.

What are the symptoms of celiac disease?

It's best to get to the bottom of it all if you have stomach problems after eating gluten. Some celiac patients suffer severely - in extreme cases, this can even result in hospitalization. For others, it might just look like your stomach is swollen. Other symptoms include:

● Stomach ache

● Diarrhoea or constipation

● anemia

● Brain fog (brain fog)

● Depressions

● anxiety

● Weight loss

● Dermatitis herpetiformis (an itchy, red rash)

● joint pain/ arthritis

● muscle cramps

● tingling in toes and fingers (neuropathy)

● weakness and exhaustion

● Acid reflux

● Slowing growth

● Fertility issues

● Mouth sores

● Teeth and bone diseases

How do I know if I have celiac disease?

Millions of celiac patients go undiagnosed and are putting themselves at risk of diseases such as cancer and osteoporosis. Your doctor can tell you if you're one of them with a simple blood test that shows whether your antibodies are responding to the presence of gluten and attacking your small intestine. Sometimes you also need an endoscopy to check the condition of your intestines with a quick biopsy.

Which foods are gluten-free?

You can enjoy gluten-free delights. Instead of thinking of it as a life sentence, see it as a healthy new way of living. There are two types of gluten-free foods: naturally gluten-free foods and the not entirely natural gluten-free foods that are appearing more and more thanks to science and increased demand. A new generation of alternative flours with a touch of magic from xanthan gum has transformed gluten-free baking. Today, people with celiac disease can enjoy everything from pies and pizzas to cakes and cookies. You're sure to fill your cupboards with these amenities, but just because they're gluten-free doesn't mean you should eat them every day.

A balanced, gluten-free diet

When you're diagnosed with gluten sensitivity or celiac disease for the first time, your body is likely to recover from the effects of poor absorption of nutrients. The good news is that you can literally reverse the damage by never eating gluten again. But you also need to take a look at your diet to make sure you're getting the balanced range of nutrients and minerals your body needs. Special attention should be paid to iron, calcium, magnesium and zinc. These naturally gluten-free foods have been around since the time of our great-great-great-great-grandmothers. Greet your new best friends:

● meat and poultry. In its natural form, meat is completely gluten free. Red meat is a brilliant source of iron and boosts your red blood cells when you don't have enough or are anemic, while poultry is full of zinc, which is essential for growth and development.

● fish and seafood. From fresh salmon to canned sardines, fish is a protein-rich, gluten-free staple food.

● fruits and vegetables. Potatoes are a celiac savior — they provide B vitamins and are simply absolutely delicious in many forms. Dark leafy vegetables are a brilliant source of magnesium.

● seeds, beans and legumes. Lentils and chickpeas are great for soups, salads, and curries. They are also nutritional powerhouses. When all else fails and you need a quick meal, a can of baked beans can save the day.

● dairy products and eggs. You should eat cheese, yogurt, and milk for strong bones and eggs for iron and vitamin B12. If you're vegan, lactose intolerant, or allergic to milk or eggs, you should get your calcium and iron somewhere else.

● Gluten-free grains (such as rice, quinoa, and buckwheat). Keep your intestines healthy and your digestive system working with these fiber-rich foods.

● nuts. Almonds are a handy snack for a calcium boost, while Brazil nuts add a brilliant zinc power-up.

Be careful with cross-contamination

A final (and very important) note about gluten-free living: Be particularly careful of cross-contamination. If you use the same toaster as someone who uses bread containing gluten, or stir your gluten-free pasta with the same spoon as your partner's gluten-filled pasta — you'll be eating gluten. In celiac disease, even a bread crumb can trigger an autoimmune reaction and damage the intestinal mucosa. The catering industry is beginning to address the importance of cooking gluten-free foods separately and using various utensils, but always do your research before you eat and get thorough information from all employees beforehand.

Posted on sustenance and tagged Nutrition, Gluten-Free, Diet, Food, Eat Well.