Gluten is a protein that is found in the grains wheat, barley, and rye. It is also found in any foods that contain these grains. When someone follows a gluten-free diet, they eliminate all sources of gluten from their meal plan.
There are many healthy foods you can include in a gluten-free diet. Vegetables, beans, fruit, milk, many yogurts and cheeses, and healthy fats (vegetable oils, avocados, nuts, seeds, etc.) are all naturally gluten-free.
These days, you’ll find many products in the gluten-free aisle at the grocery store such as breads, muffins, pastas, and other snacks. These are usually made with a combination of the gluten-free grains and flours instead of wheat flour.
Many people assume that a gluten-free diet is always healthy diet. While there are many nutritious gluten-free foods (such as beans, vegetables, fruit, and nuts), there are also many processed gluten-free foods available now. Remember that a package of gluten-free cookies or buttery crackers is not any better for you than wheat-based cookies or crackers. These are still highly processed foods that are usually high in calories and added sugar. Like any other eating plan, it is still important to choose the most nutritious foods whenever possible.
Going gluten-free doesn't have to mean sacrificing your favourite dishes. These tasty recipes for breakfast, lunch, and dinner are smart choices for a diabetic and gluten-free diet.
2 egg whites
2 tablespoons grated Parmesan cheese
2 cloves garlic, minced
20 ounces lean ground turkey (93% fat free)
½ teaspoon salt (optional)
¼ teaspoon pepper
8 ounces fresh cremini mushrooms (baby portabella mushrooms), cut in half if needed to make 12 pieces
24 grape or cherry tomatoes
1 medium onion, halved, then quartered, and then each quarter cut into 3 (for a total of 12 onion
¼ cup balsamic vinegar
1 teaspoon olive oil
12 bamboo skewers
4 to 6 fresh rosemary sprigs
8 ounces trout or sole fillets, about ¼ inch thick, rinsed and patted dry
1/2 teaspoon olive oil
1 teaspoon fresh lemon juice
1/8 teaspoon salt
1/8 teaspoon pepper
1 large cauliflower head, cut into small florets
2 tablespoons olive oil
¼ teaspoon ground black pepper
¼ teaspoon salt (optional)
1 cup gluten-free rolled oats
2 cups water
¼ teaspoon salt
¼ cup raspberry fruit spread, slightly melted
½ almond extract
2 cups strawberries, quartered
1 ounce slivered almonds, toasted
½ teaspoon paprika
¼ teaspoon salt
¼ teaspoon black pepper
4 fish fillets such as cod (about 5 ounces each), rinsed and patted dry
1 teaspoon extra-virgin olive oil
¼ cup water
1 (15-ounce) can no-salt-added navy beans or Great Northern, rinsed and drained
16 pitted kalamata olives, coarsely chopped
½ cup diced roasted red peppers
2 medium garlic cloves, minced
2 teaspoons extra-virgin olive oil
½ teaspoon chopped fresh rosemary or to taste
1/8 teaspoon salt
All these recipes are designed to be prepared with gluten-free ingredients and may be suitable for people who live with celiac disease and diabetes. Check the ingredients lists on foods you use in these recipes to ensure they do not contain gluten.
Source: American Diabetes Association
Image Source: Getty Images
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