Okay, since I am close to being diabetic and it runs in my family, I am
studying Gluten-Free and what it means. So I will share here what I have
learned and how following Gluten-Free recipes and life-style changes our
family.
So let's start off with what foods can we not eat in a Gluten-Free diet
Here from the American Diabetes Association is their list
What Foods Have Gluten?
Gluten is found in wheat, rye, barley and any foods made with these
grains.
Avoiding wheat can be especially hard because this means you should
avoid all wheat-based flours and ingredients. These include but are not limited
to:
White Flour
Whole Wheat Flour
Durum Wheat
Graham Flour
Triticale
Kamut
Semolina
Spelt
Wheat Germ
Wheat Bran
Common foods that are usually made with wheat include:
Pasta
Couscous
Bread
Flour Tortillas
Cookies
Cakes
Muffins
Pastries
Cereal
Crackers
Beer
Oats (see the section on oats below)
Gravy
Dressings
Sauces
This may seem like a long list, but there are still plenty of
gluten-free foods out there! Choose from many fresh, healthy foods like fruits,
vegetables, beans, dairy, nuts and gluten-free grains like quinoa or rice.
There are also gluten-free versions of many of the foods above available in
most grocery stores. You just have to look for them!
Gluten Surprises
You may not expect it, but the following foods can also contain gluten:
broth in soups and bouillon cubes
breadcrumbs and croutons
some candies
fried foods
imitation fish
some lunch meats and hot dogs
malt
matzo
modified food starch
seasoned chips and other seasoned snack foods
salad dressings
self-basting turkey
soy sauce
seasoned rice and pasta mixes
There are also many addititves and ingredients in packaged foods that
may contain gluten. Always check labels and ingredient lists for these. For a
more comprehensive list of gluten-containing additives, contact your local celiac
support group.
Other Tips to Remember
Don't forget that ingredients in food products change frequently, so
always check the label before buying packaged foods.
Remember that "wheat-free" does not automatically mean
"gluten-free." While a product may not contain wheat, it can still
contain rye or barley in some form.
If you have any question about whether a food contains gluten, contact
the manufacturer directly.
Pure oats are a gluten-free food, but most commercially processed oats
have been contaminated during the growing, harvesting or processing stages. In
the past, many experts recommended completely avoiding oats those on a
gluten-free diet in addition to wheat, barley, and rye. Now, some oats are
grown and processed separately, and can be labeled "gluten-free."
Many people with celiac disease are still advised to avoid oats
initially. However, oats can help provide fiber and other important
nutrients. Over time, most people with celiac can reintroduce pure oats in
small amounts (about 1/2 cup of dry oats per day) without any trouble.
If you do choose to include them, let your doctor know and only eat
oats that are marked "gluten-free".
What Can I Eat That is
Gluten-Free?
Even though going gluten-free can be difficult, you still have many
food choices!
Focus on eating a variety of fruits, vegetables, low-fat dairy
products (those that do not have gluten-containing additives), beans, eggs,
nuts, and lean meat, poultry, and fish.
There are still many healthy whole grains and
starchy carbohydrate foods to choose from that do not contain gluten:
Amaranth
Arrowroot
Beans (kidney, black, soy, navy, pinto, etc.)
Buckwheat
Corn and pure corn tortillas)
Flax
Gluten-free baked products (made from corn, rice, soy, nut, teff and/or
potato flour)
Kasha
Millet
Polenta
Potatoes and sweet potatoes
Quinoa
Rice (brown or wild rice is best)
Sorghum
Soy
Tapioca
Keep Following Your Meal Plan
It is still very important for those who follow a gluten-free diet to
count their carbs and take insulin/medications in balance with their carbs.
Continue to follow your diabetes meal plan but replace foods that have gluten
with other healthy carbohydrate sources.
Be aware that some gluten-free products that you buy in the store will
have a different amount of carbohydrate than the usual product. For example, a
piece of gluten-free bread is usually higher in carbohydrate than whole wheat
bread. It is very important to check the serving size and the number of carbs
in each serving size.
- See more at: http://www.diabetes.org/food-and-fitness/food/planning-meals/gluten-free-diets/what-can-i-eat-gf.html#sthash.cIhK2UrD.dpuf
Gluten-Free Meal Ideas
If you follow a gluten-free diet your meals and snacks can still be
balanced and delicious. Below are some examples of gluten-free meals that you
can enjoy throughout the day.
Breakfast
- Gluten-free oats mixed with a sprinkle of cinnamon, nuts, and dried fruit
- Slice of gluten-free toast or a gluten-free English muffin with peanut butter and a small bowl of fresh berries
- Omelet made with 2 eggs, sautéed mushrooms, onions, peppers, and reduced-fat cheese
- Fruit smoothie made with frozen fruit, low-fat milk, and yogurt free of gluten additives
- Gluten-free cereal such as Rice Chex or Corn Chex with low-fat milk and a small piece of fresh fruit
- *Add coffee or tea to any of these meals.
Lunch
- Tuna salad made with light mayo, chopped celery, and chopped carrots; serve tuna salad on gluten-free crackers or wrapped in large lettuce leaves to make lettuce wraps
- Salad made with mixed greens, sundried tomatoes, provolone cheese, red onions, and gluten-free deli turkey, all drizzled with olive oil and red wine vinegar
- Chicken and cheese quesadilla fixed on a pure corn tortilla with a side of pinto beans
- Yogurt parfait made with low-fat vanilla yogurt and fresh berries, plus a small handful of nuts (make sure the yogurt you buy is gluten-free)
- Grain salad made with quinoa, corn, diced avocado, tomatoes, black beans, and chopped fresh cilantro (toss with olive oil and lime juice or toss with a spoonful of salsa)
Dinner
- Rice noodles topped with sautéed vegetables and tofu
- Grilled salmon filet with wild rice and a side salad (with gluten-free dressing)
- Baked chicken breast with corn on the cob, and cooked broccoli seasoned with lemon juice and freshly ground pepper
- Tacos made with pure corn tortillas filled with lean ground beef, black beans, tomatoes, romaine lettuce and reduced-fat cheese
- Homemade chili or stew made with vegetables and lean meat or chicken (double check that all ingredients are gluten-free, especially if using broth)
- Grilled kabobs with shrimp, peppers, and onions, plus a side of black bean and corn salad
- Spinach salad with tomatoes, carrots, reduced-fat cheddar cheese, garbanzo beans, and grilled chicken drizzled with olive oil and balsamic vinegar
Some ideas for gluten-free snacks and sides
- Small piece of fresh fruit (some ideas: pears, apples, bananas, nectarines, clementines or 1/2 of a grapefruit) with a handful of almonds
- Apple slices or a small banana with peanut butter or almond butter
- Fresh vegetables (cherry tomatoes, carrot sticks, broccoli florets, celery sticks, etc.) with gluten-free light ranch dip or bean dip
- Seasoned steamed vegetables
- Peanut butter spread on gluten-free rice crackers or a gluten-free rice cake
- Hard-boiled egg
- Dried fruit and nut mix
- Gluten-free pretzels with hummus
- Small bowl of gluten-free cereal with low-fat milk
- Air popped popcorn
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