7 gluten-free foods
Gluten, a sticky substance naturally present in some cereals, has been the subject of criticism in recent years. Indeed, it would cause digestive sensitivity, or even certain diseases (celiac disease, allergy, skin pathology) and daily disorders (sleep disorders, fatigue, muscle pain). Thus, many individuals now prefer agluten-free dietand admit to feeling real benefits. If you yourself are sensitive orintolerantto this protein, here is a (non-exhaustive) list of X gluten-free foods.
Gluten-freefood No.1: quinoa
Quinoa, a pseudo-cereal of Andean origin, has been a great success in recent years. And for good reason: it is very satiating, represents an ideal substitute for cereals rich in gluten (of which it is devoid of) and is also an interesting source of proteins and assimilable amino acids. It is therefore suitable for people intolerant to gluten as well asvegetarians and vegans. From a dietary point of view, it is also interesting: raw, it provides 360 kcal per 100 g, but this value decreases once it is cooked, because it is waterlogged (about 115 kcal). Other notable qualities: its low glycemic index (to avoid any insulin peak), its high fiber content (to regulatetransit) and its richness in minerals (manganese, iron, copper, zinc, magnesium and phosphorus).
FoodNo.2: Potatoes
We don’t always think about it, and yet… Potatoes are a perfect alternative to cereals with a high gluten content. This tuber, considered a staple food, is too often equated with otherStarchy Foodstag. It is therefore attributed the same nutritional qualities, yet it is not so: thePotatocontains a lot of water (78% on average), starch (a complex carbohydrate), about twenty minerals and vitamin C and not a gram of gluten. Cooked in water or steam, it is even less caloric than rice or pasta. What to twist the neck of the reputation it makes grow.
FoodNo.3: buckwheat
Also called buckwheat (however it has nothing in common with wheat, since it is not a cereal), it is mainly used in the form of flour, in particular to make Breton pancakes. However, these seeds can also be eaten whole, ideally replacing traditional cereals. It has real nutritional qualities: devoid of gluten, it is nonetheless rich in soluble fibre, has a low GI, and containsvegetableproteins that are very assimilable by the body. It is also an incredible source of group B vitamins (B2, B3, B5 and B6), favorable to cellular health, the assimilation of macronutrients, the synthesis of hormones or nerve health.
Food No. 4: sweet potatoes
Here is a tuber that is increasingly popular in our latitudes. It does not contain any gluten, but its nutritional value is very high, as it provides more than 90% of the nutrients necessary for the body, with the exception of proteins and vitamin B3. For the rest, it has everything good: source of complex carbohydrates, vitamins (including the precious A and C, antioxidants) and minerals (including potassium For the rest, it ), it is both satiating and comforting, thanks to its delicately sweet flavor. Only downside: some of its complex sugars, especially raffinose, can tend to ferment in the colon and generatebloatingand .
FoodNo.5: Legumes
They have long been shunned by the French, who have reduced their consumption by 4 in 20 years. They are nevertheless gradually coming back on the tables, considered as reliable alternatives to animal proteins. But pulses (lentils, chickpeas, split peas, beans, beans, etc.) have other advantages: their low GI, their “appetite suppressant ” effect, their anti-anaemia and calcium iron intake (in case of lactose intolerance) and their absence of gluten. To fully benefit from their benefits, it is better to combine them with another source of gluten-free carbohydrates, typicallyfonio , teff, amaranth or millet.
Food no. 6: Chestnuts
Here is a fruit that is an excellent source of carbohydrates, which people rarely think about. However, it is full of nutrients and can be used in both savory and sweet preparations. The chestnut provides energy (48 g of carbohydrates, including 32 g of starch), lots ofFiber (5 g), vitamin C and essential minerals (diuretic potassium, phosphorus for bones, anti-fatigue magnesium ,manganese for macronutrient metabolism). Gluten-free, it can be eaten whole or in the form of flour, for the preparation of bread, cakes or pancakes.
Food # 7 : Cassava
Another little-known food, yet very satiating and gluten-free, cassava is commonly consumed in certain regions of the world (especially in Africa). There are two kinds: sweet cassava, which can be eaten like a potato, and bitter cassava, which is used to make flour. It must be eaten well cooked, to neutralize the toxic hydrocyanic acid it contains (affects hemoglobin andthyroid). Small problem concerning it: it contains only few micronutrients, so it is essential to associate it with other foods, in particular a source of protein and vegetables rich invitamins and trace elements .
Finally, it should be noted that many other foods are gluten-free and can be consumed without risk of irritating or allergic reaction: fruits and vegetables, meat and fish, eggs, algae, dairy products and natural vegetable oils.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.