Gluten free diets are all the buzz right now. For some, a gluten-free diet has increased their energy, reduced joint pain, improved digestion & helped shed weight. If you’ve decided to remove gluten from your diet, be aware that it can be easy to do the gluten-free diet the wrong way.
Let me share a little story…
When I was in college, before becoming a dietitian, I decided to do a little experiment – to see how people with celiac disease have to eat. So I did what I knew at the time & swapped all my gluten containing foods with gluten-free containing foods. I swapped my regular bread for gluten free bread, regular crackers for gluten free crackers, etc.
For one whole month I was ravenous. I was hungrier than ever & 3 pounds heavier by the following month. Don’t do what I did!
Gluten free products are nothing but fiber-less & nutrient deficient products of fluff that will spike your blood sugar, leave you hungry & make you store fat fast!
The proper way to go gluten free is to replace gluten-containing foods with superfoods & vegetables!
The top recommended carb alternatives for a gluten free diet:
- Sweet potatoes – A good source of dietary fiber, vitamin A (in the form of beta-carotene) plus potassium and phosphorus. Boiled or baked the sweet potatoes, plus if you have a Spiralizer sweet potato fries go with just about anything – make with Cajun seasoning for a little sweet & spicy kick or season with rosemary
- Zucchini – A great source of potassium, folate & magnesium (one of the most common nutrients deficient in the American diet). Substitute zucchini noodles for regular noodles in pasta! Use your favorite sauce (make sure it’s gluten-free), add lean protein & viola! A wonderfully filling low carb meal! Try this easy zucchini noodle pasta dish!
- Eggplant – High in fiber & research has shown eggplant is a brain food as it contains phytonutrients (called nasunin) that act as an antioxidant that fight free radical damage! Eggplant is a great replacement for noodles in lasagna. Try this Eggplant Parmesan recipe!
- Brown rice – One of the best weight-loss aids, plus with cancer fighting compounds brown rice is a great carbohydrate option on any diet. Brown rice is so versatile as it can be used to make Spanish rice, seasoned rice, etc. Always having cooked rice on hand can be a life saver when you need to put together a quick meal. Simply sauté pre-cut stir-fry veggies for 4 mins or until crisp/tender, add bite-size pieces of chicken to pre-ready brown rice, sprinkle to taste with Tamari sauce, garlic powder, ginger powder, salt & pepper & sesame seeds. It’s one of our family’s go-to’s on busy nights!
- Quinoa – Quinoa (pronounced KEEN-wah) is a complete protein and the texture is similar to rice. If you’re vegetarian, quinoa is a great carb & protein option as you get all nine essential amino acids needed for muscle & tissue repair. Substitute quinoa in meatloaf (1 cup cooked quinoa for 1 slice of bread) or add to salads & soups to add bulk.
- Oat bran (and/or Oatmeal) – Known to fight breast cancer & type II diabetes oats and oat bran are great for breakfasts – try overnight oats & oat bran muffins (just sans the honey)!
There are so many delicious choices and variations out there it’d be tough to get bored. With a little planning you’ll satisfy your taste buds and you won’t have to lament over your bread when you get creative and make tasty meals out of naturally gluten-free foods!
When to use Gluten Free Products
The only time using gluten free products is recommended is for those rare occasions such as holidays & celebrations. During these times if you’re wanting crackers for dip instead of using carrots or celery, or a sweet treat without all the gluten, go for the gluten-free option. One time, one meal, one celebration, isn’t going to break the bank or lead to weight-gain. It’s what you do the majority of the time that matters.
What is your favorite naturally gluten-free recipe? Let me know!
References:
My own experiences. 🙂
Chang WH, Huang YF, Yeh TS et al. Effect of purple sweet potato leaves consumption on exercise-induced oxidative stress, and IL-6 and HSP72 levels. J Appl Physiol. 2010 Sep 23. [Epub ahead of print]. 2010
Mei X, Mu TH and Han JJ. Composition and physicochemical properties of dietary fiber extracted from residues of 10 varieties of sweet potato by a sieving method. J Agric Food Chem. 2010 Jun 23;58(12):7305-10. 2010.
Suzuki R, Rylander-Rudqvist T, Ye W, et al. Dietary fiber intake and risk of postmenopausal breast cancer defined by estrogen and progesterone receptor status–a prospective cohort study among Swedish women. Int J Cancer. 2008 Jan 15;122(2):403-12. 2008. PMID:17764112
Johnsen NF, Hausner H, Olsen A, Tetens I, Christensen J, Knudsen KE, Overvad K, Tjonneland A. Intake of whole grains and vegetables determines the plasma enterolactone concentration of Danish women. J Nutr. 2004 Oct;134(10):2691-7. 2004. PMID:15465768.
Photo: rice bowl, courtesy of FreeStockPhotos
