You must have heard about gluten and gluten-free foods, right? And you might also be wondering what the hype is all about.
Generally, people who are fitness conscious have and talk about gluten.
What Is Gluten?
Now, what exactly is gluten? Gluten is nothing but a type of protein. This protein is normally found in food grains.
Wheat is the food grain that contains the highest amount of gluten. An interesting fact is that when gluten is mixed with water it forms a glue-like consistency. This is why wheat gets sticky when mixed with water.
Furthermore, food grains that high gluten content is used in bakeries.
Gluten-Free Foods Trend
A major of our diet contains wheat, which includes high amounts of gluten in our body. Many people are gluten intolerant. Therefore, people became more conscious of gluten-free food.
According to a report, the sale of gluten-free food increased from 136% from 2013 to 2015 with almost $12 billion in sales in 2015.
When a person is gluten intolerant, their immune system thinks of this protein as a foreign element. After which, our immune system starts attacking the gluten particles. But, this process also affects our gut system adversely.
Subsequently, this sometimes results in amnesia and other health risks.
Nutritionists say that many digestive problems occur because of high gluten intake. Therefore, people with gluten intolerance are advised to avoid gluten altogether.
Symptoms Of Gluten Intolerance
The most common symptom of gluten intolerance is bloating. Additionally, after having food that contains gluten you will feel discomfort.
Other symptoms of gluten intolerance include skin rash, constipation, headache, diarrhoea.
So, consult your doctor if you face these symptoms.
Also Read: 05 Healthy Choices That Are Not Actually Healthy At All
When Should You Avoid Gluten?
Only after consulting your doctor, should you avoid gluten. Gluten-containing whole grains contain fiber and nutrients including vitamin B, magnesium, and iron. These are necessary for our body.
So, only on the doctor’s advice should you switch to a gluten-free foods.
Gluten-Free Foods
Although there are many grains that have gluten content in them, you can still enjoy a proper and healthy diet.
Listed below are a few food items that are gluten-free but still healthy.
Gluten-Free Whole Grains
Even though grains are known for their high gluten content, there are whole grains that are gluten-free.
Oats, brown rice, buckwheat, millet, tapioca are a few gluten-free whole grains.
Fruits And Vegetables
All fruits and vegetables are gluten-free. That being said, this is only for fresh fruits and vegetables.
Packaged fruits and vegetables, however, have some gluten in them. This is because gluten adds flavor and thickness to them. So, a little amount of gluten is added to packaged fruits and vegetables.
Proteins
Many food items that are rich in proteins are sometimes gluten-free. This includes green vegetables and meat.
Legumes, nuts, red meat, poultry, seafood are a few protein-rich foods that are gluten-free.
Dairy Products
Most dairy products are gluten-free naturally. However, packaged dairy products have gluten content in them.
A gluten intolerant person can have milk, butter, ghee, cheese, cream, yogurt are gluten-free dairy products.
Fats and Oils
Generally, fats and oil are gluten-free. But, some packaged items have gluten. They are added to add flavor and thickness to the items.
Butter, ghee, olive oil, avocado oil, seed oils, sunflower oil are naturally gluten-free.