Starting a gluten-free diet is quite the opposite of what you have regularly. If you are aiming to switch to a gluten-free diet, it is easier when you make a slow transition. Further, people go gluten-free when it’s completely a medical condition. There are many ways in which you can go gluten-free. Gluten is largely found in grains like rye, barley, etc.
Having a gluten-free diet has so many benefits for you. Digestion becomes quite easy, and you will face fewer stomach problems. Also, it helps in weight loss, and you feel energized and highly healthy. Wheat helps in creating good bacteria in the stomach but even with a gluten-free diet, you will not lose out on everything. If you are cutting down on gluten, have whole-grain foods to keep the balance. You might not get dietary fiber present in wheat but don’t miss out on whole grain goods for complete nutrition.
How does the transition to a gluten-free diet?
Switching to a 100% gluten-free diet can be quite daunting at first but it shouldn’t have to be like that. You can make the switch easily and comfortably. Simple ways to do the same are as under”
- Shop wisely
When you make the shopping list, convert two to three gluten products with whole grain products. This can be the initial start to do so. For instance, instead of pasta, you can go for spaghetti. Also, instead of cereal, opt for gluten-free oatmeal. Replace wheat with any other fulfilling source.
- While you are eating at a restaurant
When you are out at a restaurant, ask about the ingredients used in making certain dishes you are willing to order. Try to stick to gluten-free foods. Check all the ingredients before putting them in your mouth. Be sure that you make the server know you are trying to switch to gluten-free.
- When going for a night out
Just because you are going for a gluten-free lifestyle, it doesn’t mean you should leave your social life. When planning to drink, know what you can order. Be sure to know what is being served in the drinks. Have drinks without any flavorings. You get gluten-free beers too that you can opt for. Stick to straight liquor, like gin, vodka, or even gluten-free mixers.
Gluten-free diet for the beginners
Once you have started the gluten-free life slowly, you can make the shift now. Begin the actual diet and you will see the difference for yourself.
Oats are the right way to start a gluten-free diet. These are very nutritious and you can use them in salads and soups too. These are substitutes for wheat flour too. Oats are gluten-free and these are processed so cross-contamination is common. Be sure to check the packaging and buy certified gluten-free packs only.
Corn is safe when you are preparing for a gluten-free diet. Use it in place of pasta or rice and you are done. Have it with roasted garlic or you can convert it into cornbread. Enjoy some corn with sweet potato. Corns are a good source of proteins and antioxidants.
It’s a grain-like seed with so many people preferring quinoa nowadays. It’s a substitute for rice as well. It has nine amino acids needed well in the body. Quinoa is an excellent diet plan for all those planning to lose weight.
- Lean meats
Crab, fish, and other sea foods are excellent protein sources with very less saturated fats. Get the foods tested through a third party to know it is 100% contamination free.
It is not possible to find grass-fed beef always but it is always worth it if you find one. It has lower saturated fats and healthy omega fats. Give it leaner cuts to limit the protein intake.
Go for the non-seasoned chicken and do the seasoning yourself. Gluten is found in pre-seasoned chicken so be sure to buy the other one.
Gluten-free meal sample plans
- For breakfast
When it comes to breakfast, keep it simple and nice with just one oatmeal cereal. Throw in some flavors or fresh fruits for the added taste.
With your hectic life schedule, plan time for a nutritious salad with lots of veggies in it. If you want something filling, go for a sandwich without the bread.
For the last meal of the day, prepare a nice pasta salad. Or you can even indulge in gluten-free pizza.
Gluten-free diets don’t have to be complicated. It is simple and you can make smart choices. Make your new lifestyle an easy transition for you.