A gluten-free diet is a must for anyone with celiac disease, but it can also help some individuals (including me) lose weight, improve their energy levels, and just simply feel better. Many people are going gluten free and the marketplace is starting to reflect this trend- more and more food labels are announcing their gluten free status.
Grains that contain gluten:
What is celiac disease?
Celiac disease is a complete gluten intolerance. When those with celiac disease eat gluten, it damages their digestive tract causing nutrient deficiencies and numerous health problems.
Many healthy experts believe that celiac disease is underdiagnosed and that it is much more common than most people realize. Even if you don’t have full-fledged celiac disease, it is still possible to be sensitive to gluten- this may cause digestive discomfort, fatigue, weight gain and many other symptoms. If you suspect you may have a gluten sensitivity, try removing it from your diet and see how you feel.
Grain and grain-like foods that do not contain gluten:
- Brown rice/brown rice flour
- Coconut flour
- Quinoa/ quinoa flour
- Buckwheat/ buckwheat flour
- Corn/corn flour
- Amaranth/amaranth flour
- Teff/teff flour
- Millet/millet flour
- Flours made from ground nuts and seeds
What if you don’t think you are intolerant of or sensitive to gluten?
You still might want to experiment with eating fewer gluten-containing grains simply because they are very high in carbohydrates which can increase your insulin levels, contributing to excess hunger and possibly eventual weight gain.
If you choose to decrease your gluten intake but want to eat grains on occasion, try to eat whole grains that have been soaked and sprouted, or stick to gluten-free grains.