Many people might think that, Oh! I don’t think that I need to know about a gluten-free diet. I don’t think that I need to do this diet. I am healthy enough to not bother myself with this.
However, I chose this topic this time because of the fact that the popularity of healthy living with gluten-free movement is increasing. People don’t really consider avoiding gluten is one type of diet needed to consider, however, it is crucial for our health. Without realizing It, it is one of the most practical diets to take charge of their health.
Note this diet, not for everyone. Who needs it?
In general, whenever we are converting to something better, there must be some sort of challenges we need to face. Committing with a gluten-free diet will not be easy at first because we are eliminating an ingredient that might make the food we have grown to love becomes less tasty. Another challenge is how to maintain sufficient nutrients as you cut one of the nutrients you need to stay healthy. Additionally, some food that maintains its nutrients labeled “Gluten-free” will cost you more than their counterparts.
The decision is on you!
If we treat our body as our home, it means that we always care whatever things that go into our body, then we can manage to stay healthy. By taking care of ourselves, we could increase the efficiency and reach the highest level of proficiency in our body. It always needs sometimes, effort but for sure worth it.
Apart from being dramatic, this diet can save your life. I highly recommend you to think and make sure whether this diet is right for you. The reasons why people choose to avoid gluten, mainly they have several problems, such as celiac disease, wheat allergies, gluten intolerance, and inflammation. Additionally, some people are following this new trend now because it’s their personal choice.
To be sure, let’s continue to read on and how this gluten-free diet is really important to practice and why avoiding it will cause such a big deal.
Again, the decision is on you!
What is gluten and how does it affect our body?
Gluten-free is one of the controversial topics these days. Most sources claim that gluten-free is only for those who suffer from celiac disease. Contrastingly, some health experts believe that gluten causes harm to most people.
Gluten is found in wheat, malts, barley, spelt, and rye which consists of glutenin and gliadin as the two main proteins. These two play a role in responsible why gluten affects our health. Talking about a gluten-free diet, it is like how to eliminate calories by consuming less or cut any ingredient that we don’t want.
You probably hear this everywhere. Gluten free diet is practiced by people who have celiac disease. Celiac disease is a multisystemic autoimmune disorder caused by consuming gluten. The small intestine, called villi will be damaged due to interfering nutrients absorption caused by this type of protein.
The damaged villi make our bloodstream almost impossible to absorb the nutrients that will cause malnourishment. This problem will lead to several problems in our body, such as malnutrition, osteoporosis, infertility, and cancer of the intestine.
Why is gluten-free living a good idea – is a gluten-free lifestyle for me?
Alright, I can hear the sound telling that “I am not a celiac disease sufferer or gluten intolerant. Do you think it is safe for me to practice this gluten-free diet?
It is absolutely safe!
Note: Enrich your basket with a variety of unprocessed and healthier food such as fruits, vegetables, and legumes. These foods help you to avoid mineral deficiency.
People who are not suffering from celiac diseases might be sensitive to gluten. It is called non-celiac gluten sensitivity (NCGS). It gives several symptoms such as vomiting, joint pain, fatigue, nausea, brain fog, headaches, and abdominal pain. All these symptoms can be cured after following a gluten-free diet. Note: Don’t worry about your intestine if you get one of these symptoms.
The fact that people choose to go with gluten-free even though they are free from celiac disease.
– The perception that this type of diet is healthier
– The products with gluten-free products are now available widely
– An increasing number of people who are diagnosing themselves suffer from gluten sensitivity instead of celiac diseases. They have noticed an improvement in gastrointestinal health by avoiding gluten in their dietary intake.
What are the benefits of living gluten-free for non-celiac disease sufferers?
Obviously, the first benefit will be experienced by the celiac sufferer. The constant attack in the line of your intestine can be avoided. This serious side effect can be alleviated. Additionally, say goodbye to the side effects of being gluten intolerance such as bloating, vomiting, gas, and diarrhea.
A gluten-free diet also offers several benefits even though you are not presented as a celiac sufferer.
The idea to remove this particular ingredient from our dietary intake will see the improvement and quality of their sleep. Those who are being in a battleship due to feeling drowsy during the day because of lack of proper sleep will find that with a gluten-free diet, Life is a lot easier to live. A better night’s sleep will be a good reason for you to give a try on this type of diet.
Furthermore, many consumers feel that they feel more energetic and less bloating by following a gluten-free diet.
- Mental clarity
You feel unproductive once you hit the level “being a fog” for whatever reasons. You might want to stay on track on whatever business you are involving or any results with a high level of standards are difficult to achieve due to sometimes you lose in the track.
A study investigated the effect of gluten on celiac patients and gluten sensitivity. Patients with gluten sensitivity showed that foggy mind and tiredness.
- Weight loss
Well, I could say that by implementing a gluten-free diet does not make you see the fantastic progress of your weight loss journey. However, avoiding this ingredient in your dietary intake will cause you to eat healthier food which is unprocessed, such as vegetables, fruits, legumes, and even lean meats. As a result, getting involved with this type of diet will lead you to live healthier due to consuming fewer calories.
What can you eat – the best food for living gluten-free
During your gluten-free diet, it is essential to not consuming more red meat, sweets, fats, full-fat dairy, and starchy vegetables. These all will lead your body to experience a higher intake of saturated fat, cholesterol, and unwanted calories.
Additionally, it is encouraged to pay more attention to the label of ingredients. It is suggested to limit the consumption of the bakery products and gluten-free snacks that are prepared commercially because they might contain high amounts of refined fat, sugar, salt, and carbohydrate.
However, you don’t need to worry. I know, it is “something”, when you think about starting the gluten-free diet. What food can you eat? How to balance your nutrients daily? It seems difficult, but there are foods that are naturally free of gluten.
Fruits, lean meat, fish, seafood, vegetables, beans, nuts, dairy, and legumes.
What about grains? Below is a list of gluten-free naturally that you can enjoy. They are easy to find in any grocery stores and you should always put extra cautions if purchasing them from bulk bins. I assume it may contain cross-contact gluten. You can take this to another level by checking the ingredients if it contains less than 20 ppm of gluten.
- Soy – Rice (any kind)
- Potato – Tapioca
- Millet – Beans
- Arrowroot – Quinoa
- Sago – Amaranth
- Lentil flours – Kasha
- Corn tortillas – Sorghum
- Cassava – Teff
- Eggs/dairy – Port
- Sherry – Spirits and liqueurs
- Fizzy drinks – Cider
Personally, I prefer to bake my own bread by choosing gluten-free flours that are easily found in groceries. Thus, I am sure that my bread is the one that I need. I sometimes don’t really bother with checking the label as it gives me a headache.
Additionally, you could always substitute it with cereal and oats. Be mindful of the label, read it properly, and make sure the label is telling you the truth! Another thing is these two might be contaminated with others that contain gluten during the stage of production. I don’t know, maybe I am too skeptical about something like this. However, a trusted brand should be safe, I guess.
Who likes processed food? Yeah here! Sauces, soups, and any processed food, you could avoid or again read the labels. I will take triple extra precautions before taking this type of food.
The Bottom Line
Even though practicing a gluten-free diet is followed by people with celiac disease or others who can’t tolerate gluten. Contrary, many consumers choose this type of diet to accomplish a healthy lifestyle.
For those who choose to implement this based on their personal choice should be extra careful in balancing their diets. Meaning to say that as long as you can fulfill the nutrients your body is required, there will not be any harm. In the end, I always encourage you to discuss it with your nutritionist or doctor to avoid any malnutrition.
“Most people don’t realize this, but you can eat organic, all-natural, gluten-free food without telling everyone around you.” – Chris Rock
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