Lisa's Gluten-Free Advice and Healthy Living |  |
| A Beginner's Guide to Going Gluten-Free Posted: 04 Apr 2011 08:36 PM PDT Most people don't know what gluten is until their doctor tells them they can't have any more. But gluten-free diets aren't just for those with a higher sensitivity to the compound. Going gluten-free is also a smart choice for a healthy diet. With the increase of conditions that are caused or aggravated by exposure to gluten, it's a good idea to make sure everyone knows just what it is and how cutting it out of your diet can be a good decision, regardless of any diagnosed gluten sensitivity you might or might not have. For those just getting started with their research, gluten is a protein that shows up in wheat, rye, and barley. If your food is made with or processed from these ingredients, it'll have gluten, which means you'll want to avoid it. The good news is that a lot of food items can be avoided out of hand; the bad news is that gluten is pretty sneaky and can show up in a whole host of other foods if you're not familiar with the source or the ingredients. It's a good idea to make your own meals for a while, or to stick to clearly gluten-free options when you're eating out. Start by getting to know the safe foods. Fruits and vegetables are gluten-free, and they're also good for you -- you should be eating about 2 cups a day of fruit already -- so use this opportunity to up your intake and go crazy with fruit salads and healthy snacks. You're also fine eating meat and fish, as long as the food in question hasn't been breaded or marinated, or processed with other ingredients. Fresh steak and filet of fish are OK. You can also chow down on eggs, rice, corn, nuts, coffee, potatoes, oils, and unflavored tea. That's a pretty solid food base right there, so hopefully you can see that eliminating gluten from your diet doesn't mean eliminating taste. Going gluten-free also means using smart substitutes. You can't have regular wheat-based bread any more, but there are loads of recipes out there for gluten-free breads. Similarly, while traditional flour has gluten, if you shop around or go to a high-end grocer or farmer's market you can get your hands on gluten-free flour, which is made from potatoes, nuts, and beans. You can also find plenty of gluten-free pastas that use different noodles but taste just as great when cooked. For instance, you can use soba noodles, which are made from buckwheat, or quinoa. It's also important to check the label on any processed food you might buy, even -- or especially -- if you just assume it'll be gluten-free. Tofu might seem like an easy alternative, but not all tofu is gluten-free. Similarly, vegetarians also swear by a protein called seitan they use to replace meat, but again, it's not always without gluten. A great way to make sure you stay eating healthy and safe is to stay current on how your food was made or processed, and to stick with brands you know and trust. Your grocer can also help you find gluten-free foods that will be good for you. The thing to remember is that cutting out gluten from your diet is a lot easier than you might think. Like any change in eating habits, it just requires a little preparation. Good luck! By-line: Alvina Lopez is a freelance writer and blog junkie, who blogs about accredited online colleges. She welcomes your comments at her email Id: alvina.lopez@gmail.com. 
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