Gluten is known as a protein composite of two protein including gliadin and glutenin. They are found in wheat and related grains like rye and barley. They can be combined with starch in the endosperm of different grass-related grains like wheat, oats, and barley. It can be used as an additive to many processed foods. However, not all the people can consume it. Some people are sensitive to gluten or called gluten intolerance. With these people, gluten will have the bad effect on their body. It can lead to some diseases like celiac disease. It is estimated that there is about 10 percent of the population that are facing with this condition. So what do they do to avoid this condition and protect your health best? A simple answer is the foods and drinks in every your meal.
List Of Gluten Free Foods And Drinks For The People With Gluten Intolerance.
A person wants to limit the sensitivity to gluten or control the signs and symptoms celiac disease needs to pay attention to his diet. His diet should be a gluten-free diet because gluten is one of the common causes of inflammation in the small intestines. A gluten-free diet means that these foods and drinks must not contain the protein gluten. For the people that are sensitive to gluten, they may benefit from this diet. But for the people with celiac, they must apply completely this diet so as to control and prevent its symptoms and related complications. You may think it is terrible to follow a gluten-free diet, but you will know you are wrong if you see the list of gluten free foods and drinks that we mention in the following. And here is some information you should know:
- List Of Gluten Free Foods And Drinks
- List Of Foods And Drinks To Avoid
- The Foods Maybe Have Gluten
- Cross-contaminated Foods
There are many healthy foods that have no gluten. But they are gluten free only when they aren’t processed or mixed with additives, preservatives or gluten-containing grains. Only with these foods, you can cook many delicious and healthy dishes without worrying about having a poor appetite. Now, let’s see the list of gluten free foods and drinks that you should eat:
Natural fresh meats, poultry and fish including grass-fed meats and wild fishes like beef, lamb, bison, chicken, turkey, duck, veal, ostrich, salmon, black cod, grouper, herring, sardines, trout, mollusks, shellfish
Unprocessed and natural beans, seeds, and nuts like pumpkin seeds, sesame seeds, chia seeds, flaxseeds, sunflower seeds, almonds, cashews, macadamia, pecans, walnuts, and peanuts (maybe contain gluten)
Healthy fat like sesame oil, coconut oil, extra virgin olive oil,
Fresh whole eggs
Fresh fruits: avocado, limes, lemons, eggplant, pumpkin, squash, zucchini, tomato, cucumber, bell peppers, apples, grapes, potatoes, pears, melons, avocados, mangos, cherries, berries, bananas, apricots, cantaloupe, dates, guava, kiwi, oranges, papaya, passion fruits, peaches, persimmons, plums, prunes, raisins, quince, star fruit, tangerines, watermelon, kumquat, honeydew melon, figs, currents,
Fresh vegetables such as lettuces, leafy greens like broccoli, kale, cabbage, chard, mushrooms, cauliflower, onions, water chestnuts, parsley, jicama, ginger, scallions, shallots, fennel, leek, garlic, asparagus, turnip, watercress, bok choy, radishes, celery, alfalfa sprouts, sauerkraut, Brussels sprouts, beets, carrots, green beans, okra, snap peas, …
Some dairy products like cheese (except for blue cheeses), cottage cheese, nut butter, almond milk, ghee, butter without additives, cream, milk, sour cream, plain yogurt.
Many grains and starches: amaranth, arrowroot, millet, teff, sorghum, quinoa, buckwheat, corn, brown rice, white rice, wild rice, and cornmeal,
Condiment such as ketchup, mayonnaise, Italian dressing, ranch dressing, pickles, mustard,
Drinks like herbal tea, juice, coffee, club soda, hot and iced tea, mineral water, spring water,
Another list of gluten free foods includes xanthan gum, wine, vinegar, vanilla, maple syrup, juice, jelly, jam, honey, herbs, and baking soda.
Besides the list of gluten free foods and drinks you can add in your diet, you also need to know what foods you should avoid. They are all the foods and drinks that contain barley, rye, wheat and triticale.
Some products contain these ingredients including malt, malt flavoring, malt vinegar (made from barley) and some wheat products like spelt, semolina, Kamut, graham flour, farina, durum flour, cracked wheat, wheat germ, wheat bran, wheat starch, some wheat flours like self-rising, plain, phosphate, enriched, bromated ones,
Condiments like BBQ sauce, soy sauce, dressings except for Italian dressing and ranch dressing
Other common foods like the products that are made with wheat such as cakes, pastries, muffins, cookies, bread, crackers, cereal, beer, pasta
If you know the list of gluten free foods and drinks, you also have to know the foods that may have gluten. Here are the following foods and drinks may have gluten or not. So if you want to enjoy them, you should check on their labels. If they are labeled as gluten-free or made with some gluten-free grains like corn, soy, and rice, you can have them. If any, you should give them up. Besides that, there are some certain grains may be contaminated with wheat when processing or growing that you should be careful like oats. Now, let’s check the list of foods contain gluten in the following:
Food additives like malt flavoring and modified food starch
Canned goods like canned fruits, canned vegetables, canned meats, canned beans, canned fish
Some meats such as ground beef, ham, roast beef, salami
Drink like hot cocoa
Vitamins and medications that use gluten as a binding agent
Prepared foods like soy crisps, kale chips, potato chips, cashews, baked beans, rice cakes, rice crackers, tortilla chips
Cross contamination happens if the foods contain gluten contact with gluten-free foods maybe during the manufacturing process when a variety of products are made with the same equipment. You also need to be aware of the wheat-free products because they may have gluten. It is the best if you check the actual ingredients of the products. If you don’t still make sure of it, you should not buy it.
Another case of cross-contamination is at home when you use the same utensils or surfaces for the gluten-containing and gluten-free foods. If you want to use the same ones, you need to make sure to clean them thoroughly.
The useful list of gluten free foods and drinks, gluten-containing foods, and the foods contain gluten will be very helpful for you when going to food shopping or going out to eat. As you see, the list of gluten free foods and drinks are very rich and diversified. With this list, you don’t need to worry about the gluten-free diet with the poor foods and waste your time finding the food information related to gluten. You can leave your comment if you have any question or idea about this writing. Finally, please visit our website, vkool.com to see more information about the health, lifestyle, and more.