Enjoying A Gluten Free Diet

Having discovered my own intolerance to Wheat and Gluten at the end of 2007 I have been aiming to create a series of hubs around the whole subject!

Having Started with An Overview of Celiac Disease or Coeliac Disease as it is termed in the UK this hub moves on to look at how to enjoy a Gluten Free Life.

In the last few years, publicity about celiac disease (coeliac disease) has increased, but many people don't realize that those articles may apply directly to them.

What used to be a little known, rarely tested for disease, has become more commonly diagnosed. Celiac disease, which was once considered rare, is now known to effect 1 in every 133 people in the United States alone, most of which are undiagnosed.

There are enough alternatives for Coeliacs such as flour made of maize, rice and other alternatives. Soya is also a great source of protein that does not contain gluten. Another alternative to wheat flour- wheat starch is available for those who are suffering from sensitivity to Gluten. Although the gluten is removed from wheat to produce wheat starch, it is impossible to eliminate all traces of gluten. In effect, wheat starch still contains traces of gluten. Some people who are suffering from Celiac disease can tolerate wheat starch. Not all wheat starch that is commercially available is pure enough to be consumed by those with the Celiac disease. Only wheat starch that meets the standards of the Codex Ahmentarius is really considered safe for consumption by people who have the disease. This kind of wheat starch is very expensive precisely because of the process it has to undergo to eliminate most of the gluten content of the wheat.

There are those who suffer from extreme sensitivity to gluten so apart from wheat other grains such as malt and oats are eliminated from their diets. Those who suffer from extreme sensitivity to gluten really need to consult dieticians to make sure that they get enough nutrients from their diets.

Aside from Coeliacs or people who are intolerant of gluten, many people are already considering going on gluten-free diets because many food products containing gluten are also high on the Glycemic index. The Glycemic Index (GI) measures the effect of sugar to your body’s sugar levels. Under this system, foods are rated from 0-100. Foods that are high on the GI cause a rapid increase in your blood sugar level. Foods that are low on the Glycemic Index, release a sustained amount of sugar to the bloodstream slowly. Foods that are high on the GI can result in diabetes, heart disease, and obesity. So for this reason, more and more people are considering going on gluten-free diets.

The increasing diagnosis of Celiac disease in people and the desire of many to lead healthier lifestyles have resulted in the growing market for gluten-free products. In the United States alone, millions of people have already been diagnosed as having the disease. With people becoming more aware and with more people undergoing tests for Celiac disease, the demand for gluten-free foods is sure to increase in the following years. Even people who have not been diagnosed with the disease are patronizing gluten-free products because of the health benefits associated with such products. It is seen as an alternative to the low-carbohydrates or no carbohydrates diet because it presents a more well-balanced diet scheme and yet it offers the same benefits as the low-carb and no-carb diets.

Some of the benefits of going into a gluten-free diet include the following:

• Replacing manufactured food products with healthier alternatives in the diet. This is as much a benefit as it is a process of eating healthier. Although more and more companies are producing gluten-free products, the best way to really avoid consuming gluten is to consume more natural foods instead of processed foods. Fruits, vegetables, fresh meat, milk, and nuts are some of the healthiest foods you can consume. These products are best eaten fresh.
• Better weight management. Going on a gluten-free diet also means being conscious about every food item that you consume. Mindful eating results in better weight management because you become aware of the nutritional and caloric values of the food you consume.
• Helps prevent diabetes. Products made of wheat flour are often high on the Glycemic Index (GI). Food products like bread, cake, biscuits, and pastries are often made using wheat flour so avoiding products made from wheat flour also means avoiding many of the treats that are high on the Glycemic Index (GI).
• Helps in improving moods and behavior. Because many of the foods that are high on the Glycemic Index will be avoided, the release of sugar in the blood stream will also be slower and more consistent resulting in better temperaments and more consistent energy levels. People who consume high amounts of food that are high on the GI often get a sugar rush and then become moody and irritable after the sugar in their blood stream has waned.

Because of the amount of food products in the market that contain gluten, going on a gluten-free diet also means a drastic change in lifestyle. Whether a person’s decision to go on a gluten-free diet is the result of a diagnosis of having Celiac disease or just the desire to lose weight or some other reason, it is inevitable that the lifestyle of the person will change. If you are like the average person, it is likely that except for the occasional concern for the caloric content, you don’t give much thought to the food you put in your mouth.

This will change once you have been diagnosed with Celiac disease. You will also start making changes in your lifestyle if you truly want to avoid gluten for different reasons. The task of going on a gluten-free diet is daunting in the beginning because the most common foods available in the market and the foods people are used to consuming daily, often contain gluten. Gluten seems almost impossible to avoid as even non-food products like lipsticks and balms may contain gluten. But with a lot of research, some changes in the diet, and with help from many food producers that are venturing into creating gluten-free products, it is possible to lead a gluten-free lifestyle.

Dining out can also prove to be a challenge because at the moment not all restaurants offer gluten-free food on their menus. Popping in some random eatery becomes impossible as maintaining a gluten-free diet means doing research on the availability of gluten-free foods in a restaurant’s menu. Thankfully for those who want to have gluten-free diets, more restaurants are now offering gluten-free foods. You just need to do your research before dining out.

You can also ask your favorite restaurants about meal ingredients and the process of cooking the food to know if it’s possible to eat a gluten-free meal from them. When dining out, you can also ask the restaurant about the food preparation and the process of cooking the food. This is important to ensure that the gluten-free meal that you are having is truly gluten-free. It’s possible that the gluten-free food being offered was actually marinated in sauce that has gluten. It is also possible that the gluten-free food you requested is cooked in oil that was used to cook food with gluten. People who want to follow a gluten-free lifestyle must also watch out for cross-contamination.

The best way to engage in a gluten-free lifestyle is to study the available foods that do not contain gluten. There are actually plenty of natural foods that do not contain gluten so malnutrition shouldn’t be a cause for concern for those wanting to go on this particular diet. It just takes some hard work and a lot of adjustments to be able to go on a completely gluten-free diet.

Aside from Gluten, there are many natural foods that are good sources of protein such as fish, poultry, meat, and dairy products. There is also no need to completely do away with grains in the diet because there are many grains that do not contain gluten. These foods include: wild rice, oats, soybeans, corn, sunflower seeds, and many others. 

The diet is all about making smart substitutions for the food that you are already used to eating. It may seem more expensive to go on a gluten-free diet especially since wheat starch and other gluten-free products are pricier but when you consider the nutritional value you get and the benefits you will receive from the diet, then the money you will spend on the gluten-free foods become totally worth it.

There are plenty of alternatives to common foods that are becoming available in the market for those who want to have a gluten-free diet. This means that people on gluten-free diets can still have well-balanced meals. Replacements for wheat-based bread and pastries include those that are made of bean flour, buckwheat, rice, potato and other carbohydrates and grains. Further studies are being made regarding celiac disease and gluten so there should be more information regarding the disease and the type of appropriate foods that can be consumed by people with the disease. But the bottom line is, whether a person is avoiding gluten because he has been diagnosed with Celiac disease or if a person just wants to prevent diabetes or even lose weight, going on a gluten-free diet is becoming more and more convenient.

More and more food manufacturers are making products that are gluten free. Health stores and organic food stores carry bread and other baked goods that are gluten free. There are also available pasta products that do not contain Gluten. And with the growing demand for gluten-free products, manufacturers are increasing production and distribution of gluten-free goods.

Still even if it is becoming more convenient to go on a gluten-free diet, it still means major changes in the average person’s lifestyle. Healthy living really entails changes in the lifestyle and not just in the diet. It involves being mindful of the food we consume and being aware of the nutritional values and the benefits that we get from each type of food.