The Healthiest Way to Eat Gluten Free

The Healthiest Way to Eat Gluten Free

There is an increasingly popular view that a gluten-free diet is a healthier way to eat and a means to resolve a number of health issues including irritable bowel syndrome, fatigue and even obesity.

While these claims are unsubstantiated, many people do feel better for avoiding gluten, since it typically involves reducing intake of processed foods in favour of wholesome fruit, vegetables and other high-fibre grains.

However, for anyone choosing to go gluten free, it is recommended that you seek medical advice from your GP, pharmacist or dietitian to ensure nutritional needs are met, since gluten-free diets may lack essential nutrients such as fibre, iron, calcium and zinc.

 

Check out this Amcal recipe for Haloumi & Quinoa Salad.

To help navigate the healthiest ways to eat gluten free, nutritionist Kathleen Alleaume offers her tips below.

 
1. Focus on -real' foods
A healthy diet gives you more options, not fewer. So rather than focusing on what foods you need to avoid, look at what you can eat. The easiest way to do this is to opt for fresh, whole foods which are naturally gluten free, such as fresh fruit and vegetables, lean meat, tofu, fish, legumes, dairy, nuts and eggs. Making these foods the base of your diet will mean not having to worry about being unintentionally exposed to gluten.

2. Dig into other wholegrains
A gluten-free diet doesn't mean that all grains and cereals are off the menu and that you're restricted to only eating white rice! Experiment with grains like millet, corn (polenta) or wild rice, along with seeds (which have similar nutrient profiles to grains) like quinoa, amaranth and buckwheat. Eating wholegrains is an important contribution to our nutrient intake and solid evidence suggests it plays an important role in disease protection and bowel health. Visit the Grains and Legumes Nutrition Council website for more information.

3. Decode the buzzwords
For those following a gluten-free diet, reading and decoding labels is vital to successful shopping. Gluten is often hiding in unassuming places, like veggie burgers, salad dressing, gravy, seasoning, sauces and even certain supplements or medications. Look out for ingredients such as wheat, barley, rye, malt, yeast or oats, which contain gluten. It is also important, especially if you have coeliac disease, to avoid cross contamination by avoiding products with statements such as -may contain gluten'. Foods that display the words 'gluten-free' are generally safe, as they contain no detectable gluten.

4. Think twice about packaged foods
Rather than spend loads of time reading the fine print, beware that gluten-free goods don't necessarily mean healthier. Foods sold as 'gluten-free' such as biscuits, flour and bread mixes are made from purified or refined starches such as maize starch, white rice flour, potato flour or tapioca starch which can contain fewer vitamins, less fibre and more sugar or fat to simulate the texture and satisfying fluffiness that gluten imparts. What's worse, reports show that many gluten free products can be three to four times more expensive, so don't be duped!

5. Experiment in the kitchen
You can still have your cake and eat it, too. Finding the right gluten-free substitute for your usual gluten-containing ingredients is a matter of personal taste and preference, so spend time in the kitchen experimenting with gluten-free flours and baking aids like thickening agents, powders and gums to see what works best for improving texture and flavour. You'll forget you're eating gluten free in no time!

Those concerned about gluten sensitivities and experiencing symptoms such as digestive issues (diarrhea, stomach cramps, bloating, constipation), lethargy, irritability or headaches, may wish to consider a free digestive health check available at Amcal+ stores during March, or a coeliac disease screening test at selected Amcal+ stores nationwide for $39.99.