The gluten free diets are getting all the fame these days because people with serious health issues as well as healthy people turn to them with the belief that it will keep them away from the unhealthy foods and gaining weight. But does it mean that if you go gluten free you will have a healthy diet?

First of all, let’s find out what gluten really is. It is a protein found in the whole grains, mostly the wheat, rye, barley, and anything that is made from these foods.

Gluten

Gluten

It can also be found in the processed grains, such as the oats, but not in such high amounts. We cannot isolate the gluten alone because grains like rice, corn and oats contain similar proteins.

This is why the immune system of each individual reacts differently to the gluten.But, how can it be dangerous to the health? Well, the gluten is the most dangerous protein within all the variety of grains.

It is linked to an autoimmune disease, which can make your whole body go into failure. You can be sensitive or intolerant to gluten. If you are, you will get symptoms such as rashes, diarrhea, headaches, bloating, constipation, hives and fatigue.

Although you may only be considered as gluten sensitive, lot of people who are have literally stopped consuming gluten overall.The best way to avoid the gluten is to be tested at first. From there on, you can change your dieting plan and transfer from gluten foods to healthier foods.

Believe it or not, you can get plenty of nutrients without ever consuming the glutinous grains at all. Simply note that it is important not to eat a big amount of gluten free processed foods, but just stick to the organic raw foods.

Some of the best food to eat while you are one a gluten free diet are the foods containing fiber, magnesium, potassium, iron and zinc. Thankfully, you can find foods which will bring you a lot more than this.

  • You can start by incorporating whole grains and pseudo-grains. This is one of the places you have to begin with, because these foods will ensure your longevity, healthy heart and lower the risk of cancer. The pseudograins will provide you with protein, iron and magnesium, and they are low in fat per serving too, which will reduce your cholesterol levels. Consume quinoa, amaranth, millet, chia, teff and kanlwa.
  • You can also try the gluten free whole grains. They offer zinc, fiber, magnesium, potassium, and will make sure you take in more fiber and antioxidants from all the low fat foods. Consume wild rice, certified gluten free oats, yellow, blue and purple corn, brown rice, red rice and black rice.
  • Vegetables should also be present on your table too. They are the cornerstone of any healthy diet. They are the one product of the nature that contains the best source of vitamins, minerals, fibers, and yet they contain no fat. They are excellent for losing weight and preventing the obesity or any heart disease from occuring in the body. Of course, this can only happen when the foods are consumed in their raw form, without the addition of any salt. Consume cabbage, onions, broccoli, cauliflower, garlic, bok choy, celery, asparagus, zucchini, mushrooms, carrots, turnips, parships, okra, eggplant, sweet, gold and red potatoes, yams, pumpkin, winter squash and cassava.
  • Never exclude the leafy greens. They also contain plenty of nutrients which are important for your overall health. Vitamins A, C, E, K, along with B vitamins, fiber and other helpful nutrients. Consume spinach, kale, lettuce, chard, romaine, collards, arugula, parley, cilantro and endive.
  • Fruits are a wonderful source of carbs and you should definitely implement them in your diet. They are ery easy to digest, and will prevent inflammation and any heart disease. Great sources of potassium and Vitamin C, meaning that you will not have any issues with your immune system or blood pressure. The fruits are some of the best sources when you are not consuming grains. The sugars in the fruits are not processed by the body the same way the processed sugar is, so you can consume as much of them as you want. Consume apples, bananas, pineapples, oranges, berries, pears, tomatoes, watermelon, cantaloupe, cucumbers, cherries mango, kiwis, guava, figs, coconut, dates, avocado, raisins.
  • Nuts and seeds can fill your body up with healthy fats, preventing a heart disease, memory loss and diabetes. Make sure you limit your servings while consuming these powerful foods. Consume almonds, peanuts, walnuts, cashews, pecans, chia seeds, hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, macadamia nuts, Brazil nuts, pine nuts and tahini.
  • All of the legumes (the beans, lentils and peas) are beneficial for your health. They are filled with B vitamins, iron, magnesium, potassium, zinc, protein, and to top that they are low in fat. They are proven to be the best food you can consume if you want to avoid diabetes, anemia, heart disease, depression and cancer. They are especially useful for people who cannot consume a lot of grains, because they contain more protein that the grains do. You can eat one to three servings of the legumes within a day, depends on how much nutrients you need and how hungry you are. Consume all sorts of beans (black, azuki, kidney, navy, butter, pinto, garbanzo, lima, cannellini), all sorts of lentils (green, red, brown, black and French), and of course, the peas (green split, yellow split, green sweet and black eyed peas).
  • Some other foods which are filled with nutrients and come as a great substitution for the gluten are the non-sweetened, non-dairy milk, organic coffee, cacao and cocoa powder, hummus, variety of herbs and spices, plant based protein powder and so on. If you happen to consume animal products, choose the organic version, always.

You can incorporate these foods in your diet easily, all you need is a meal plan with precise information about what you can eat for breakfast, lunch, dinner and as a snack. For an example, for breakfast you can always choose a green smoothie, a bowl of fruit, chia pudding with fruit or a sweet potato with fruits and an ounce of almond butter.

For lunch you have a wider source of options. You can consume lentils or lentil soup, garden salad, brown or wild rice with vegetables and almonds, another green smoothie with a side of veggies, sweet potato with veggie lentils stew, spinach salad with sweet potato and lentils, oatmeal with coconut, berries and almond milk, red potatoes with black beans, avocado and veggies, split pea soup with veggies and wild rice and so on.

The dinner option should be the exact same thing you had for lunch, only with green veggies included, especially if you haven’t had them during the entire day.

And the snacks, which should be one or two snacks during one day, should be something light that will yet keep you full for a longer period of time. For an example, you can eat a raw fruit and a nut bar, two dates and an ounce of almonds, hummus and veggies, pumpkin seeds with a piece of fruit, and you can even make homemade gluten free cookies.

These were only the examples of what kind of food you are allowed to consume, and as you can notice, you can get all of the necessary nutrients through it. Just remember to consume whole foods, avoid labeled gluten free foods and processed foods.