How I am Reducing My Gluten Intake
Reducing My Gluten Intake
Why am I reducing my gluten intake? I do not have celiac disease, also known as gluten intolerance, which is a genetic disorder that affects at least 1 in 133 Americans. However, a couple of observations plus a need to gradually shed a few pounds are why I began to take a look at the amount of gluten in my food.
I have Type 2 diabetes and thus, food planning takes on a major importance to my overall health. An appropriate diet plus exercise enable me to control my blood glucose levels. My recent test results indicate my plan is working.
Gluten is a protein composite found in foods processed from wheat and related species, including barley and rye. Gluten is therefore found in foods, besides, breads and buns, that contain wheat; twizzlers is one example that may surprise some. I avoid twizzlers for the sugar conten so that is not a problem.
Last December I began to take insulin twice a day. This has resulted in a significant improvement in my overall well-being. I sleep better. I do not get as hungry or thirsty. So I eat less and drink less water at night. This means I do not wake up as often during the night which leads to getting a better night's sleep.
I began to reduce my bread intake; one, because I found when I ate a sandwich as a snack before bed my morning blood glucose was higher than when I ate a rice cake or two or six to eight crackers, either with cheese, usually extra old white cheddar, or peanut butter. So two slices of brad were removed from my food intake. This also reduces the gluten I ingest.
Gluten is in all breads, except of course the gluten free types which I do buy now and then when i really want a sandwich.
Three months ago, I eliminated bread and buns, except for the occasional cheeseburger bun or a bun with sausage on the weekend. Now instead of a sandwich at lunch I have tomatoes, carrots, celery or whatever is seasonally available with a rice cake. I like the plain variety and the tomato-basil ones.
This, once again, reduce my gluten intake; having diabetes means i rarely eat baked goods so these are not a problem from a gluten perspective. I also rarely consume prepackaged foods, preferring freah to packaged meals. I enjoy food preparation and cooking especially and know my health is related to what i consume.
The most important step I take in reducing my gluten intake is reading labels to see if the product I am considering contains wheat or anything else I do not want.
The second most important step in my food planning is gaining knowledge; knowledge about what foods contain what ingredients is most important. However, just as important is self-knowledge how do I feel after eating a praticular food. Does the item or meal make me feel strong and alert or tired and weak? If tired and weak is the reply, then there may be something wrong with that food choice.
The third step I take in my food planning is to visit the gluten free section at my supermarket to see what items are available. This means I can still enjoy pasta, for example, now and then. The gluten free market is growing so take the time to find out what is available near you.
The reduction in overall gluten intake has improved my overall feeling of well-being. I am not as hungry so consume less and the changes have reduced my caloric intake, I lost three pounds last month.
- Gluten Free Diet And Related Blood Sugar Levels | LIVESTRONG.COM
Gluten Free Diet And Related Blood Sugar Levels. A gluten-free diet not only helps those suffering from gluten intolerance, but may also help in preventing diabetes and stimulating weight loss. One of the ways that a gluten-free...