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1. Beans
Beans
don’t contain any gluten, and are a great food to use for weight
management as well as blood sugar management. They are digested slowly
by the body, provide fiber, and contain antioxidants, making them a
great choice while following a gluten-free diet. Beans are a hearty way
to make a meal more satisfying, while at the same time adding a bunch of
nutrition to the equation. Mexican food is a great cuisine to enjoy, as
long as you replace flour tortillas with corn. It’s easy to go
gluten-free, as long as you have a strong understanding of what has
gluten and what doesn’t.
2. Eggs
Eggs
are a GF food that can be prepared any number of ways, and provide
plenty of protein and minerals to help round out your diet. Since eggs
show up in so many different dishes it’s easy to make your favorite
foods, by just making a few slight adjustments to the way it’s made. For
example, you could make a quiche, you’ll just have to replace the
all-purpose flour with a gluten-free alternative. Going gluten-free
usually doesn’t mean going without, it just means you’ll have to make
certain substitutions to make sure the gluten stay behind.
3. Beef
Beef
as well as any other meat will contain no gluten, although you may want
to go with grass-fed beef to avoid any concern about eating grain-fed
beef. This means you can enjoy hamburgers and other beef-heavy dishes,
you just have to be sure to pass on the bun with that burger, and cut
out items like bread crumbs from dishes like meatloaf. Many find that
when they take on a gluten-free diet they automatically lose weight.
This is a combination of ceasing the intake of foods that their bodies
don’t process well, as well as being more conscious of food in general.
4. Chicken
Chicken
is a meat that you can enjoy while eating gluten-free, and this is a
good thing since it’s the most commonly found meat in America. We always
recommend going organic when selecting your chicken, as it helps to cut
out the impurities found in conventional chicken, namely all of the
antibiotics and growth hormones. Consider that a perfectly portioned
gluten-free meal is as easy as cooking up a chicken breast, serving it
with a side of beans and another side of steamed veggies. Avoid fried
chicken and any other type of breaded chicken, as it most definitely
will contain gluten in the coating.
5. Vegetables
Considering
that you can eat any vegetable under the sun while on a gluten-free
diet you won’t be hard-pressed to find something to eat. You can partake
in the phytonutrient-rich leafy greens like spinach and collard greens,
or the many health benefits of cruciferous vegetables like broccoli,
cauliflower, and Brussels sprouts. Be on the look out for vegetable
casseroles or any other vegetable dish that contains other ingredients
besides plain vegetables, as it could contain ingredients that have
gluten in them, even though it’s listed as a vegetable dish. Many
casseroles will contain bread crumbs or flour as a thickener.
6. Fruit
Fruit
can provide your body with plenty of antioxidants, but it will never
contain any gluten. Some of the best bets when it comes to fruit are
those rich in antioxidants like blueberries and raspberries, or fruits
high in potassium and fiber like bananas and avocados. Avocadoes also
provide plenty of healthy fat, making them a great choice as an add-on
to any meal. It’s nice to be able to enjoy fresh fruit, just don’t be
lured in by fruit pies and other fruit-based desserts that may be served
on a wheat-based crust. Always check the additional ingredients if you
are considering anything but fresh, raw fruit.
7. All Types of Nuts
Many
nuts are an excellent source of healthy polyunsaturated and
monounsaturated fats, fats your body needs to actually help it burn fat.
Some of the best nut choices are almonds, pecans, walnuts, and
pistachios as all of these are loaded with nutrients and healthy fats.
These nuts consistently make the list of healthiest foods on the planet,
and they’ve been a part of the human diet for thousands of years. Of
course, if you also have a nut allergy you’ll want to avoid these, or at
least test for a sensitivity before adding them as a mainstay to your
diet.
8. All Types of Seeds
Seeds
make a great snack, and keep you on the gluten-free side of the
equation. They have a nice crunch to them, and many will provide you
with additional nutrients. Take chia seeds for example, they contain
omega-3s in them. Pumpkin seeds are another great choice for their
nutritional value, as well as sunflower seeds. The great feature of
seeds is that they can be eaten directly as a crunchy snack, or they can
be used as part of a recipe and will still provide their nutrition and
flavor.
9. Flax
Flax
is a seed, and therefore doesn’t contain any gluten, but it does
contain an impressive amount of omega-3s, which you’ll want to consume
while leading a gluten-free life. The beauty of flaxseed is its small
size, allowing you to sprinkle it on anything you’re eating for added
nutrition. You can also easily add it to any soup or smoothie and you
won’t even know it’s there. Many gluten-free followers have a bad ratio
between the amount of omega-3s and the amount of omega-6s they consume,
so something like flaxseed can help to balance that out.
10. Quinoa
Quinoa
can be used to replace many of the grains you’ll be giving up on a GF
diet, since it doesn’t contain any gluten, yet has many of the same
characteristics as grain. It’s been called a “pseudo-grain” because of
the way it is processed by the body, but for those looking to cut out
the gluten from their diet, quinoa remains a viable asset. The reason quinoa
gets so much attention is that it is full of fiber, is a respectable
source of protein, and has important minerals like magnesium in it.
11. Kale
Kale
has gotten a lot of press in recent years for its many nutritional
benefits, and since it doesn’t contain gluten it’s fair game while on a
gluten-free diet. Kale is full of vitamins and minerals, has plenty of
fiber, and even contains iron. One area that gluten-free dieters often
stumble is snacks, with many snack items containing gluten. Try baking
up a batch of kale chips
the next time you need a crunchy and salty snack. It will give you the
crunch of a potato chip, but it will be baked, cutting out all of that
oil, and it will have all the nutrition that kale is famous for.
12. Rice
Rice
may seem like it has gluten in it, but it’s an entirely different
species of plant than wheat, and therefore contains no gluten. You can
enjoy a side of rice, rice cakes, or recipes that call for rice, like
sushi. Keep in mind that if you are trying to lose weight you may want
to go easy on white rice, since it is high in carbohydrates. Stick to
brown rice for maximum nutrition and to help with any weight loss
efforts.
13. Arrowroot
You
might not have been too familiar with arrowroot before going
gluten-free, but now that you are it’s a great food to get to know. It’s
a starch that is derived from different plants, and you can also find
it in flour form. It has a texture similar to wheat, which makes it
handy when used in recipes that are trying to replicate wheat-based
dishes. If you look at gluten-free recipes long enough it won’t be long
until you see arrowroot listed in place of flour or other wheat-derived
ingredients.
14. Milk
Milk
is gluten-free and is a quick way to get vitamins, minerals, and
protein into your system. You can add milk to a gluten-free fruit
smoothie that is loaded with antioxidants. Since milk is the main
ingredient in ice cream, you’ll be happy to know that ice cream is
gluten-free, just be sure to check the labels if you go the store bought
route, Many of the top ice cream manufacturers will clearly list any
gluten ingredients making it easy to make a gluten-free selection.
15. Cheese
Cheese
is derived from milk, and is therefore free of any gluten. This means
that you can enjoy popular dishes like pizza without worry that the
cheese will set you back. Of course you’ll want to make sure you go with
a gluten-free crust, but these days many pizza places offer a
gluten-free . And since pizza toppings consist of vegetables and meat
you can enjoy this food without any concern at all. The longer you stick
with a gluten-free diet the more you’ll realize that not much is off
limits as long as you make a few easy sacrifices by giving up wheat and
foods that contain it.
16. Chocolate
One
of the best things about going gluten-free is that you don’t have to
give up chocolate. You can have milk chocolate as well, as long as it’s
labeled as gluten-free. The added milk and sugar that goes into milk
chocolate is free of gluten, but you’ll want to check the label to make
sure that there aren’t any other additives that have gluten in them. But
we’d recommend going with dark chocolate to reap the benefits of the
antioxidants it contains. That way you’ll get your chocolate fix, but
also help your body and overall health at the same time.
17. Soy
Soy
makes a great break from meat, and comes in many different forms, all
of which contain no gluten. Many vegetarians and vegans use soy to
replace the meat in their diet, crafting it into things like tempeh and
tofu. Whether or not you use these to reduce the amount of meat you eat,
they do make healthy alternatives to meat when you want a meat-free
meal. Just because an item is listed as being made with soy does not
mean it is automatically gluten free. Also verify that the other
ingredients are gluten free if ordering at a restaurant, or check the
label to see for yourself what else is in it.
18. Butter
Butter
is gluten-free, and can be consumed on a gluten-free diet, either in a
recipe, as a way to keep foods from sticking to the pan, or spread onto a
gluten-free muffin or roll. You’ll want to mix it up with other oils of
course, with olive oil or coconut oil being great gluten-free choices.
When eating gluten-free you’ll want to expand the number of options you
have, rather than contract them. When many GF followers first start out
they treat it like a weight loss diet, and get into deprivation mode.
It’s best to learn early that your goal is to find suitable alternatives
and enjoy the foods you love, just in a different way.
19. Sugar
Sugar
is gluten-free, which is why you’ll see many candies and other sweet
treats listed as Gluten-Free. This is one area where you’ll want to make
sure that you are sticking to healthy portion sizes and not overdoing
it just because it doesn’t contain gluten. One area you won’t have to
sacrifice when it comes to eating gluten-free is desserts. There are
plenty of brownies, cookies, candies and chocolates to keep your sweet
tooth satisfied, and many gluten-free dessert offerings taste better
than their conventional counterparts.
20. Almond Flour
You
can use almond flour in place of ordinary all-purpose flour to make
baked goods that taste good but still remain gluten-free. Almond flour
is a bit thicker and heartier than ordinary flour, and is best used in
recipes like cakes, pie crusts, muffins, deep dish pizza crusts, and
more. You also end up getting the health benefits of almonds baked right
into your items, making them even better for you than if you would have
made them with traditional flour. So on top of not filling your body
with gluten-full wheat-based products, you will be helping your body out
with added nutrients.
21. Coconut Flour
Coconut
flour is similar to almond flour in that you can use it to replace
general-purpose flour in your baking, while still getting the light and
fluffy feel of flour. Since coconut flour is derived from coconuts, it
doesn’t contain gluten but it will provide a texture that works great
for recipes like cupcakes, pancakes, and pizza crusts that you want to
come out flaky and crisp. You’ll also be getting a protein boost from
coconut flour, something you do not get from ordinary flour. It also
contains fiber, so your baked goods will come with added fiber baked
right into them. By going gluten-free you pretty much automatically
start leading a healthier life, regardless of a sensitivity or if you
have Celiac disease.
22. Salmon
Salmon
makes a great addition to your gluten-free lifestyle because it is rich
in protein as well as omega-3 fatty acids. A regular gluten-free meal
could consist of a salmon fillet served on a bed of quinoa and a side of
vegetables. This would provide a satisfying meal, totally free of
gluten, with all of the necessary protein, carbohydrates, and fats. A
gluten-free chocolatey dessert could round things off, leaving you
totally full and in no way feeling deprived. Salmon has been shown to
help with heart disease, cancer, and mood, and the omega-3s also help
with inflammation in the body, easing discomfort from arthritis and
other painful conditions.
23. Peanuts
Peanuts
are gluten-free, and they’re a tasty treat while on a GF diet. You can
enjoy them as peanut butter just make sure that you buy an organic brand
and check that the ingredients are nothing more than peanuts. You can
add peanut butter to a smoother to give it added thickness and flavor,
or snack on peanuts between meals or at a baseball game without veering
off your gluten-free course. As you can see there are plenty of foods
you can eat on a gluten-free diet, which is why it’s surprising that so
many claim that it is limiting or that it reduces food choices to a
minimum.
P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.
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