How to Start a Gluten-Free Diet


I’d be surprised if most people’s daily diet didn’t contain some levels of grains that contain gluten. Gluten is a hard to digest protein found in wheat, spelt, rye, barley and oats. They are amongst the most over consumed foods on the planet. It’s easy to understand why too, you can’t get more convenient then tasty snacks made from grains. Most of the grains people consume are processed which strips them of even less nutritional value then the little they did have in their natural state. Not only this but grains contain anti nutrients that may prevent the absorption of vital vitamins and minerals from other foods.

Grains have only been in the human food chain for a fraction of evolution time compared to animal foods and vegetation. Our genes aren’t geared up to digest and assimilate them. Some people can tolerate grains more than others. It’s the individual’s responsibility to assess his or her response to grains and act accordingly. From a weight loss perspective it is better to eliminate grains from the diet because of the insulin provoking effect they have.

Many people have symptoms to conditions and never truly discover where they originate. Grains can lead to intestinal and digestive problems that disrupt the hormonal system and can lead to weight gain and other problems. Eliminating gluten from the diet can have immediate benefits for many people.

Which Foods Contain Gluten?
Breads
Yeast, quick breads, muffins, scones, corn bread, buns, white or wheat bread, pancakes, bagels, biscuits, pizza, croissants, crackers, pretzels.
Grains
Wheat, rye, barley, oats, spelt, kamut, teff.
Pastas
Macaroni, noodles, spaghetti, orzo, couscous, bulgur wheat, seitan (used as a protein source).
Pastries
Cookies, biscotti, cake, pie, crumb toppings, cobbler, doughnuts, brownies.
Sauces
Mornay, cheese sauce, béchamel, white sauce, gravy, some soy sauce.
Soups
Barley and wheat varieties of miso soup, cream soups, bouillon, soups with bread in them (such as French onion), soups with pasta & noodles in them.

Alternatives to Gluten
At meal times change pastas for vegetables, preferably those that grow above the ground because they have more fiber and are lower in starch (convert to blood sugar slower). You will be surprised how few vegetables you will need to satisfy your hunger. If you are used to eating pastas it will probably seem like you used to eat loads more in terms of portion sizes to feel the same way. Be aware of gluten-free foods in supermarkets, a lot of them contain loads of sugar and aren’t ideal for weight loss diets. Avoiding grains and sticking to foods in their natural state are the best choices you can make for health and weight management goals.

About Barnsley Personal Trainer

Personal Trainer - Private Gym – Barnsley - Dedicated to Natural Health and Fitness. Providing the environment conductive to the change you've already decided to make.
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