INTRODUCTION
More people are currently embracing gluten free recipes owing to the negative effects of gluten. Gluten is simply protein that is found in wheat and other grains like barley and rye. This protein has been shown to cause inflammation of the small intestines especially for those with Celiac disease.
Eating gluten for anyone with intolerance to this protein can cause an immune reaction that damages the lining of your small intestines and your ability to get most of the nutrients absorbed through the small intestines leading to nutritional deficiencies. This makes a gluten free diet suitable for those with celiac disease as well as those who may want to lose weight, as the inflammation caused by gluten may makes it impossible to lose weight.
The first step to starting out any diet is to know what you are supposed to eat and what you cannot eat. We will thus look at the various foods you can eat and those that you cannot eat when on a gluten free diet.
What not to eat
Flour: whole wheat, graham flour white flour, kamut, spelt, Wheat germ, wheat bran, Semolina, durum wheat, and triticale.
Other common foods that have wheat: flour tortillas, pasta, bread, cakes, pastries, muffins, cereal, crackers, gravy, seasonings and sauces, breadcrumbs and croutons, fried foods, some candies, malt, modified food starch and soy sauce.
While pure oats are gluten-free, most of the times, oats is harvested and processed alongside wheat; hence, it may be contaminated with wheat.
What to eat
Alternatives for flour: Almond flour, rice flour, soy flour, corn flour and coconut flour.
Most dairy products.
Fruits and vegetables.
Beans, nuts and seeds in their natural unprocessed form.
Fresh eggs.
Grains: Arrowroot, amaranth, corn and cornmeal, flax, corn, millet, flax, cornmeal, rice, quinoa, tapioca, teff and sorghum.
Most people starting out on a gluten free diet, think that they will not have variety when it comes to the various meals they can take; however, you have many options at your disposal. Some may also think that a gluten free diet is time consuming. However, did you know that there are many gluten free slow cooker recipes? I bet you would love to come home to a hot home cooked meal after a long day at work. What I love most about slow cooking is that the flavors are infused into the food during the cooking period making your meal absolutely delicious.
Furthermore, I do not need to keep on checking if the meal is ready since I can simply put what I want on the stove, adjust the heat settings and go to work or do other activities and come back to find a hot and tasty meal waiting for me. Slow cooker recipes are necessary for anyone who has a hectic schedule and little or no time to cook.