In this article we will suggest a gluten free food list. Gluten is the general name of protein found in certain foods such as wheat, barley, rye, etc. Gluten is responsible for helping foods maintain their shape. It acts as a glue that holds the food together.
Why Gluten is Bad?
Gluten is not actually bad, but some people are gluten-intolerant. It means when such people consume gluten rich foods, their bodies produce an abnormal immune response during digestion. Celiac disease is the well-known type of gluten intolerance. According to the National Institutes of Health, 1 in every 141 people suffer from this condition in the United States. Below is the list of some gluten free foods which you can include in your daily diets to avoid gluten intolerance.
As you check a gluten free food list, you may see that almost all your favorite foods are suddenly off the menu. However, there are many other tasty, wholesome foods that you can still enjoy. Below is the list of foods that you would like to include in your gluten free pantry.
Gluten Free Food List:
1.) Almond Flour to Avoid Gluten Allergy
Almond is one of the foods which is gluten free. Almond is low carb, nutritious and one of the most exploited nuts for plenty of health benefits. You can have it as grounded (after peeling). You can grind them to make almond flour. You can also use it as almond butter. In case you don’t want to grind them by yourself, simply buy it from the grocery store or online.
Why almond flour so great?
- Almonds taste delicious.
- They are rich in healthy fats, fiber, and protein.
- They have a low glycemic index.
- It is useful for diabetics, weight loss or celiacs.
- They also help lower your cholesterol.
Note: Avoid storing it for too long as it can go rancid. It is not suitable if you have a nut allergy.
2.) Amaranth Flour as a Gluten Free Food
Amaranth flour is a perfect alternative to wheat flour for those who have gluten intolerance. Amaranth is an amazing nutritious food. It is an ideal for gluten free vegans and vegetarians.
Why Amaranth Flour is so Great?
- It is an excellent source of fiber.
- It is one of the few vegetable plants which gives a complete protein.
- It offers twice as much calcium as milk.
- It is also perfect for a dairy free diet.
- It is rich in potassium, iron, Vitamins A and Vitamins D.
Note: Amaranth flour can be stored for up to 6 months in a sealed container in the fridge. It can go rancid if it is not refrigerated. Therefore, buy a sufficient amount which you can consume in a short period of time.
3.) Arrowroot to Avoid Gluten Allergy
Arrowroot is a perennial herb which is found in a rain-forest type of climates. There are several ways to use in the kitchen. The starch which is extracted from the horizontal or rhizome stem, is what we call “arrowroot” in cooking and dietary terms.
- This starch food is easy for you to digest.
- Being gluten free, it can be used as a substitute for flour.
- You can use it for baking and thickening purposes.
Note: You can buy it as a white powder.
4.) Pumpkin Seeds to Treat Celiac Disease
Pumpkin seeds are another excellent gluten free food. Pumpkins provides lutein, and also both alpha and beta carotene that give them the unique red-orange color. The beta carotene helps produce Vitamin A in your bodies. This helps in having healthy skin, treat night blindness. Plus, it also helps protect against cancers and other diseases.
5.) Quinoa For Celiac Disease Treatment
Quinoa is a pseudocereal seed which is used by many people as a gluten free food. Quinoa is commonly used crop in South America. It has a fine amount of protein and also include a number of B-vitamins and minerals. As the gluten free diet is getting popular, quinoa has caught many eyes. It is considered as one of the safest and healthiest alternative to barley, wheat, rye and other gluten containing grains.
Another gluten free food is buckwheat. Buckwheat and wheat are from totally different botanical families. Buckwheat is not considered as a grain or a cereal as it is derived from the seeds of a flowering plant.
- It is a rich source of fibers and nutrients.
- When cooked, buckwheat provides 17gm of dietary fiber, which is the 68% of the daily requirement for a 2,000 calorie per day diet. It also offers 22gm of protein.
- It is effective in treating type 2 diabetes symptoms.
- It also helps in lowering high blood pressure.
- Buckwheat has rutin which is a glycoside. It has been useful in strengthening capillary walls and enhancing circulation.
7.) Teff to Treat Celiac Disease
Teff is a type of grass which is also a gluten free food. This grass is native to Eritrea and Ethopia where it has been in existence for centuries. These grains are the smallest on the earth. The weight of a single grain of wheat is equal to the 150 teff grains.
Being tiny, it is not possible to remove parts of the grain, thus it do not loses any of its fibres when processed. It is loaded with nutrients such as calcium, phosphorous, copper, iron, barium, aluminium and thiamin in high levels. In case of lysine levels (a vital amino acid) it can take on wheat or barley any given day.
8.) Cornas a Gluten Free Food
Like wheat, barley and rye, corn also have a protein content, but it does not cause harmful effects on the intestines of a person with celiac disease. Hence, it is thought to be safe for celiacs to consume it. However, some celiacs can have a corn intolerance. Therefore, it is best to not rely on it completely as a substitute for wheat flour.
9.) Lentils to Treat Gluten Intolerance
Lentils are legumes which contain no gluten. If you are suffering with celiac disease, lentils are an extremely nutritious way. A cup of lentils offers 40 grams of carbohydrates with 16 grams of fiber, 1 gram of fat, 18 grams of protein and 230 calories. Lentils are also an excellent source of B complex of vitamins, calcium, magnesium, iron,and phosphorus.
10.) Potatoes to Treat Gluten Intolerance
Potatoes are an amazing source of minerals, vitamins and other essential nutrients for a person with celiac disease. Potatoes are rich in soluble and insoluble fiber, which helps promote normal bowel function, blood glucose control, weight management and heart health. A half cup of boiled potatoes (with the skin) offers 1.6 grams of dietary fiber, whereas the same quantity without skins offers 1.4 grams of dietary fiber. Also, one small baked potato with skin offers 3 grams of dietary fiber. It is also one of the best gluten free foods.