Which food should come under a Healthy Gluten Free diet plan?
Gluten free diet refers to all the unprocessed food. This unprocessed food usually lacks gluten, Gluten refers to a group of protein mostly found in wheat, rye and barley. With Gluten free diet creating a lot of buzz among people. Take a look at some 5 Gluten free diet sources.
What is a Gluten-free Diet :
Guten-free diet (GFD) refers to a nutritional diet plan which excludes gluten, Gluten is known as a mixture of protein which is found in wheat, barley, rye, and oats. This diet is known to possess characteristics of an unprocessed food. This type of food maintains shape through elasticity and moisture.
Gluten acts as a binding agent with different flavors. This diet food is widely confused which makes checking the label closely. People with chronic conditions who are having celiac disease should also consider the label before any purchase of Gluten free product. To Make it easy here are some essential food sources with list of top 5 Gluten free diets you can put in your regimen.
TOP 5 GLUTEN FREE FOOD:
- Essential Fruits and Vegetables
Adding Fruits and vegetables to your Gluten free chart is important because of its healthy component. Such food are naturally free from gluten. It’s known that, processed fruits and vegetables can contain gluten, commonly used for flavoring or as a thickener.
Tips:
- Processed vegetables and fruits when prepared or preserved with other ingredients which contain gluten. Should be carefully checked before consumption.
- Plain fresh and frozen when taken without any type of sauces are all gluten-free, try to double-check ingredient lists to be sure.
- Canned veggies, those are packed with water or natural juices are healthy gluten free.
- Dried and pre-prepped vegetables, should be double-checkd’ with ingredients to make sure it contains no gluten-flavors or stabilizers.
Gluten Free Fruits:
Gluten-free fruits include:
- citrus fruits this includes oranges and grapefruit.
- Apples
- Berries
- Mangoes
- Pears
- Peaches
- Watermelon
Gluten free Vegetables :
Gluten free vegetables include:
- Green veggies, such as spinach, kale, and Swiss chard
- Cuciferous vegetables, includes cauliflower and broccoli
- mushrooms
- onions
- radishes
- carrots
- starchy vegetables, including potatoes, corn, and squash
- bell peppers
- green beans
- Dairy Products
Dairy products are known to be naturally gluten-free. If they contain flavors and additives then such product doesn’t come under gluten-free products. Below mentioned are some essential Gluten-free dairy products:
- Milk
- Yogurt
- butter and ghee
- cheese/ cottage cheese
- cream
- sour cream
Dairy products Tips:
- If dairy products such as: milk or yogurt contain flavors and additives such products should be checked and taken for consumption.
- Other items such as: processed cheese or its sauces and spreads should be consumed only after specific product reference.
- Prodycts like ice cream, which is mixed with additives that contain gluten should be avoided when on gluten free diet.
- Whole Grains
Most whole grains are naturally gluten free while some selected grains can possess contamination with gluten, this often happen when they’re processed in the same facility as gluten-containing foods. To get gluten free grain it’s essential to check the product label.
Example of lose contamination is found in oats that are processed in same facilities which also process wheat. In such cases, you should only purchase certified gluten-free product. Below mentioned are some Gluten-free whole grains:
- quinoa
- Tapioca
- brown rice/wild rice
- millet
- gluten-free oats
- arrowroot
- buckwheat
- sorghum
Grains to avoid
- rye
- barley
- triticale
These types of grains are often used to make products like bread, pasta, crackers, baked goods, cereals and snack foods.
- Gluten free Beverages
Gluten-free beverages are several in number to enjoy the meal with. But there are certain alcoholic beverages which may posses heavy proportion of Gluten. These alcoholic beverages such as: wine,hard ciders or beers often contains malt, barley, buckwheat and other gluten- grains which should be avoided when on a gluten-free diet.
Gluten free Beverages:
- water
- 100% fruit juice
- coffee
- tea
Beverages Tips:
- Beverage which contain added flavors or mix-ins, such as pre-made coffee drinks other mixed drinks.
- Ceryain distilled liquors, which include vodka, gin, and whiskey — are labeled as gluten-free, because they trigger a reaction in some people which happens due to how they are stored.
- FATS AND OILS
Fats and oils are also found as naturally gluten-free products. But when they are produced with gluten additives this may create fats and oils for flavor and thickening.
Gluten-free fats and oils:
- butter and ghee
- olives and olive oil
- vegetable and seed oils
- avocados and avocado oil
- sesame oil, canola oil,
- Sunflower oil or coconut oil
Fats and oil Tips:
- Cooking Oil or sprays that contain added flavors or additives should be avoided and often purchased with proper label verification.
