A gluten-free diet is one of the most common phrases that most of us come across today. It is not uncommon anymore to find a friend, acquaintance or someone popular on Instagram who keeps mentioning something or the other about buying gluten-free diet food or chooses a restaurant that serves gluten-free dishes.
There also happens to be a lot of debate and curiosity around whether there are any benefits of a gluten-free diet and whether one should adopt such a diet. Gluten-free diets have been essential for those who have certain medical conditions such as celiac disease or else an intolerance for gluten, which is why such people have to opt to keep it out of their diets to stay healthy.
Essentially, Gluten is a type of protein that is useful to maintain the elasticity of food in the process of fermentation and helps make the food chewy as well. There are many food items that are to be avoided when one is on a gluten-free diet, which are otherwise very essential parts of any normal diet such as bread, sauces, cereals, and even grains like wheat and barley.
Benefits of Gluten-Free diets
Even though gluten-free diets became prominent and popular amongst those who suffer from an intolerance of it or certain medical conditions, many benefits of a gluten-free diet have been realized that may help everyone in general too, such as –
1. Helps in losing weight
One of the most highlighted benefits that have been realized about gluten-free diets is that gluten-free food helps you lose weight. The kind of food items that are supposed to be eaten in such a diet automatically eliminate the consumption of junk or excessive carbs, by replacing them with clean food items such as fruits and vegetables or lean protein. Since canned and processed food items remain out of the system, the body automatically loses weight.
2. Increases energy levels
Food items that are not gluten-free tend to have excessive calories and carbs, which can lead to a decrease in one’s energy levels. There are also others who may suffer from chronic fatigue as a result of a certain medical condition such as an autoimmune disease. Switching to a gluten-free diet can help in improving energy levels because such a diet allows better absorption of iron and other nutrients in the body that are essential for maintaining energy.
3. Skin benefits
There are several benefits of a gluten-free diet for the skin as well because it helps in reducing inflammation within the body and improves digestion, as a result of which there are lesser breakouts that also tend to heal quicker. The skin also becomes naturally moisturized through all the nutrients and fatty acids that are absorbed more and better by the body, making it soft and supple.
4. Improves the digestive system
A gluten-free diet can significantly improve the digestive system as the absence of gluten in food helps in reducing inflammation in the intestines and consequently in the body as a whole. This means that one would suffer lesser from issues such as bloating or diarrhea as well as any other health issues that may be caused as a result of gluten being present and causing inflammation in the digestive system.
5. Reduces the occurrence of headaches
Scientifically, a connection has been drawn between the gut and the brain. On the other hand, even though the exact relationship between the two is still being analyzed, many studies have been conducted to show that gluten-free diets tend to reduce the frequent occurrence of migraine and other headaches amongst individuals significantly.
6. Benefits during pregnancy
A gluten-free diet in pregnancy can also provide several benefits for both the mother and the child. A gluten-free diet in pregnancies can help in reducing constipation as well as heartburn and can provide several nutritional benefits too. Gluten-free food allows the higher consumption of folic acid and iron, which are both essential for the mother and the child during pregnancy. It also replaces unhealthy and processed food from the diet which makes the gut, skin, and hair better.
What food to consume or avoid in a gluten-free diet?
Now that we have realized the several benefits of consuming a gluten-free diet, let’s also understand which food items should be consumed when on such a diet. Here’s a list of gluten-free food to eat –
- Fresh fruits and vegetables
- Gluten-free whole grains such as quinoa, tapioca, brown rice, millet, oats, etc.
- Nuts and seeds
- Red meat
- Soy items
- Dairy items including milk, cheese, yogurt, cream, butter, etc.
- Oils and fats such as olive oil, avocado oil, vegetable oil, sunflower oil, butter, canola oil, etc.
- Beverages such as water, coffee, tea, lemonade, fruit juice, etc.
- Spices and condiments
Here’s also a gluten-free food list to avoid –
- Canned, frozen, dried and pre-chopped fruits and vegetables as gluten may be added to them
- Wheat, barley, and rye are the whole grains that should be avoided as they are not gluten-free
- Flavored yogurts or milk
- Processed food items that contain cheese such as spreads or sauces
Are Gluten-Free diets difficult?
But, gluten-free food is boring and gluten-free diets are hard to stick to! These are very common beliefs amongst people who consider switching to a gluten-free diet but do not find the courage to eliminate food items that contain gluten.
The fact is that gluten-free food and diets do not have to be boring at all. Such a diet essentially implies that one should incorporate naturally gluten-free food items in their diet such as those listed above.
At the same time, wheat and gluten-free diet no longer imply that one cannot consume pasta, cookies, or noodles at all. Rather, it only implies eating such food items made out of ingredients that are gluten-free, such as cookies by Gullon that come in several variants like Choco-chip, Marie, etc.
Even brands like Orgran come with several food options that are gluten-free such as Pasta variants made from quinoa, brown rice, or millet, which are easy to cook and can instantly satiate your cravings for some lip-smacking pasta in a gluten-free diet.
You can also find several gluten-free breakfast and cereal options by Orgran such as the Orgran Itsy Bitsy Cocoa O’s, Orgran Wholegrain Buckwheat O’s, or Orgran Berry Quinoa Porridge. These are a few popular gluten-free food brands that are recognized internationally and are consistently providing food options including easy and delicious gluten-free snacks as well as options that can be used for cooking such as pasta, pancake mixes, egg-replacers, all-purpose flour, etc.
Buy Gluten-Free Products at Glocery.in
A gluten-free diet is not essentially a fad as considered by some and many people have realized the several benefits that may be achieved as a result of the consumption of gluten-free food, such as those discussed above.
Also, such a diet does not have to be consumed only when facing a certain medical condition or a low-tolerance for gluten because a diet free in gluten means a diet inclusive of healthier and cleaner food options that provide better absorption of nutrients and elimination of processed or junk food, which can be beneficial for all alike.
A wide list of gluten-free food products, imported from several countries across the world can be found at www.glocery.in and can be ordered from the comfort of your home.