What Does A Gluten-Free Diet Look Like?

In the previous article, we looked at the problems that modern wheat and gluten can cause, as well as a short history lesson as to how we got to this point.

We also looked at the question of whether a gluten-free diet could benefit us.

In this article we are going to look at foods that are typical of a gluten-free diet and to help you avoid pitfalls, particularly if you are just starting out.

A gluten-free diet can be tried for different reasons (including weight loss) by some, while it is an absolute necessity for others. If you have been diagnosed with coeliac disease or if you are gluten sensitive/intolerant, it would be necessary – indeed vital – to change your diet completely.

But what is a gluten-free diet? Is it really as complicated as it sounds?

Have you ever watched “Batman” (1989 version) with Jack Nicholson as The Joker? There is a scene in it where the news anchors aren’t wearing any makeup, having followed Batman’s advice about what not to mix with what.

Sounded complicated.

But I digress…

What are some of the best gluten-free foods?

If you are sensitive to gluten or you just want to try to live without it, there are plenty of options available so you can be healthier and still enjoy a delicious meal.

You might need to be a bit more creative in your approach.

There are a number of gluten-free (naturally!) foods in our stores and (farmers’) markets:

• fruits,
• vegetables,
• fish,
• meat,
• dairy (organic yoghurt, e.g)
• eggs.

Just to name a few…

Learn to read food labels

A new skill you MUST learn if you are going to do this thing is how to read a food label. You do not want to just look at the number of calories. You MUST also look at the list of ingredients.

Some of the ingredients are obvious about whether they contain wheat.

Others are not so obvious.

For example, canned soups and sauces are probably the biggest enemy of the gluten-free diet as they contain this protein in hidden forms – many companies are using gluten as a thickener.

Also, there is a common notion that cereals are to be avoided as well and, usually, that is true. Most of them contain gluten but if you are look around long enough you will spot the “gluten-free” labels on some of them.

But there’s a gotcha coming up. Keep reading…

Can I eat grains?

While you should be avoiding wheat, rye, and barley, there are still ways in which you can include grains in your diet. Some of them can be easily found in the local supermarket and for some you would need to look in specialized health food stores.

Naturally gluten-free grains include:

• rice,
• soy (bad rap aside),
• corn (grits, hominy),
• chia,
• quinoa,
• beans, and
• gluten-free oats.

Tip – avoid purchasing these grains in bulk as they might have been in contact with gluten-containing foods. This is cross-contamination. Do check the food labels for any such warnings.

What can I drink?

Juices, sodas, and sports drinks may be gluten-free. However, they are packed with sugars and you do want to avoid so-called “diet/sugar-free” options.

Wine, cider, liqueurs and distilled spirits (without colorings, flavorings and spices) are some alcoholic drinks you can include in your diet.

Naturally it goes without saying, everything in moderation…

On the other hand, beer, lagers have to be avoided as most of them contain gluten. There are, however, gluten-free beers which you will most likely find at a specialty store.

Oh yes, here’s the very big gotcha!

Food companies are aware of the trend away from gluten-based foods and they are doing something about it.

What they are doing, however, is not necessarily good for customers.

Nevertheless, you can learn something about how supermarkets are designed and plan your shopping to take their tactics into account.

One key tactic is what I am going to call the “gotcha aisle”. This is the aisle with all the yummy “gluten-free” products.

Have you noticed one thing they ALL have in common?

That’s right – they are all processed foods, high in simple sugars.

You MUST stay focused.

To help you stay focused, check out this life-changing docuseries that will redefine everything you thought you knew about eating right and staying healthy for good.

Episode One is FREE! CLICK HERE to watch it now.

In the next article, we will take a peek at what you really should not be putting into your grocery cart, whether you shop in-store or online.

Image by Engin Akyurt from Pixabay