Perhaps the biggest misunderstanding about gluten is that intolerance to the substance is not a simple binary matter of “allergic” or “not allergic.” The truth is, gluten intolerance can range from a mild sensitivity to and allergy to full-blown celiac disease. So while you may think to yourself, “I have been eating gluten forever and I am just fine,” you may have some mild symptoms of gluten sensitivity and not even realize it. One of the ways to pinpoint whether or not gluten sensitivity may be causing you issues (like eczema, brain fog or digestion troubles) is to embark on a gluten free meal plan to see if it makes you feel better—this will be helpful information to have when you decide to consult a physician for a gluten allergy test to know for sure whether or not you have a gluten sensitivity. Some people try out a gluten free diet plan to lose weight. Another reason you may have stumbled across this article is if you have recently been tested and diagnosed with a gluten allergy or celiac disease and are daunted by the reality that you will now need to create a gluten-free diet plan.
Gluten free diet plan for beginners
If the concept of eating a gluten free diet is new to you, it may be helpful to explain what exactly gluten is and which foods it is found in. Gluten is a specific type of proteins found in wheat (wheatberries, durum, emmer, semolina, spelled, farina, farro, graham, KAMUT® Khorasan wheat, and einkorn), rye, barley, and triticale. It is made up of prolamin and a glutelin that pose allergy risks. Gluten is typically found in items like bread, pasta, beers and cereals. While manufacturers have been quick to begin introducing gluten-free alternatives to items like traditional beers, bread, cereals, and pasta, (given the increasing rates of diagnosis for gluten issues) naturally gluten-free foods also include fruits, vegetables, meat, poultry, dairy, beans, legumes, nuts as well as fish and seafood.
First, for the most part, you will want to skip the specially prepared foods marked “gluten free” in the grocery store. These are usually overly processed things like baked goods that are loaded with sugar and all sorts of other stuff. To add insult to injury, they are usually priced significantly higher than their gluten-containing counterparts. Just leave the gluten free cookies on the shelf—it will save you money and be healthier for you in the long run.
Instead, focus on buying high quality, whole foods that you can prepare yourself. But fruits and vegetables when they are in season to get the best deal and check out your local farmers market to get especially great deals on really great local produce. Finding that a specific fresh fruit or vegetable that you have not tried before is on sale is a perfect excuse to expand your food horizons! And you can almost always assume that fruits like bananas and vegetables like broccoli will be among the cheapest. Find some new ways to prepare them to get you excited about eating them again! For example, frozen sliced bananas blended with cocoa powder makes a great healthier alternative to ice cream.
If you have a lot of freezer space and have the option to, consider buying meat and fish in bulk when they are available at your local market, or consider a service like Zaycon Fresh. Frozen fruits and vegetables are also great budget-friendly and healthy additions to your freezer.
- 4 years ago
Categories: Healthy Food
Tags: Gluten Free Diet Plan