Nowadays, gluten is quite controversial. Sources have come up with claims saying it is quite safe for every individual but expect the ones suffering from celiac disease. However, health experts are of the view that it is harmful to everybody. Recent surveys have put forward the point that around 30% of the world population is actively involved in avoiding this protein. So, before understanding the diet, you need to resort to for managing gluten-sensitivity, doesn’t it make sense to understand what gluten is as the very first step? Come on, let us try and understand.
Gluten – What Is It?
It is basically a protein family found in different grains such as barley, rye, wheat, and spelt. Amongst all these grains, the one that is consumed at an extensive scale is wheat. There are two essential proteins found in Gluten, and they are gliadin and glutenin. Majority of the negative health conditions are caused by gliadin. When you mix water and flour, gluten proteins in the flour form a glue-like network. It is this sticky consistency that makes the dough elastic. It also offers a satisfying, chewy texture. The term “glu-ten,” interestingly comes from the glue-like consistency of dough.
Some Tips On Managing Gluten Sensitivity
If you are sensitive to gluten, it is necessary for you to take up a diet that can help you in managing this sensitivity. Some tips for your assistance include:
- Avoid all kinds of baked products like cookies, cakes, and pies.
- Avoid foods containing barley, wheat, and rye. You should also avoid pasta and bread.
- Read the labels on food packages carefully. Avoid foods containing emulsifiers, dextrin, corn starch, stabilizers, modified wheat starch, and malt.
- Try to check all marinades, thickeners, and seasonings for gluten-free additives
- Consume whole grains excessively. These will include white rice, rice, buckwheat, millet, nuts, beans, and seeds.
- Avoid all kinds of processed recipes, including meats. Work on avoiding salad dressings, luncheon meats, soup stocks, and mock meats.
- Increase your regular consumption of vegetables and fruits.
- Choose fresh meats, poultry, eggs, dairy products, and fish.
Trying to switch to a diet devoid of it might be a little challenging initially. This is because you will have to follow a long list of different foods you need to avoid. Nevertheless, the market these days is filled with several gluten-free options for noodles and pasta like kelp noodles, buckwheat, and soba. You can even get hold of gluten-free flour varieties made of tapioca, arrowroot, and potatoes.
What About Avoiding Oats?
When it comes to deciding on whether you need to avoid oats or not, it is a good idea to check with your healthcare professional. Your doctor wills advice you on whether you can have traditional oats or whether you need to go for gluten-less oats. While dining out, try avoiding oats and other oat-containing bread and cereals.
So, it can rightly be concluded that consuming a regular gluten-free diet is always advantageous for people who are sensitive to it. Following this kind of diet might seem challenging, but with some effort and time, it will soon become your second nature.