“Gluten-Free”. You see this on many labels from frozen vegetables to pretzel bags. You might even be currently on a gluten free diet yourself, so you’re tuned into this label. Today we’ll look at the Benefits and Concerns of a Gluten Free Diet.
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Gluten-Free Part II
Benefits and Concerns of a Gluten Free Diet
We just never know why someone has chosen to eat gluten free food. Often if it is to reduce inflammation in their body or because they have an allergic reaction to gluten or wheat products.
- Negative sides of a gluten free diet.
- Benefits of a gluten free diet
Gluten Free Diet Concerns
You’ll find two main concerns with sticking with a gluten free diet. The first concern by doctors is you’re not eating enough heart healthy grains and the other is 90% of the gluten-free products in the stores are junk.
Concern #1: Not eating heart-healthy grains.
This would be a huge concern if the person who is on a gluten free diet only ate processed food. It’s often a misconception that whole wheat is the best way to a healthy heart. If you have a gluten-free lifestyle, consider adding the following 10 Foods into your diet for better cardiovascular health.
- Salmon. This fish is a superfood for our health and heart.
- Avocado
- Oats. Chose gluten-free to be on the safe side.
- Buckwheat.
- Walnuts.
- Kale, spinach, collard greens, cabbage. Eat leafy greens! 😁
- Blueberries and raspberries.
- Seeds. Sunflower, pumpkin and quinoa are good choices.
- Green tea.
- Healthy oils; specifically extra-virgin olive oil
Buckwheat is actually a seed that is incredible for improving our heart health and digestion. Check out “11 Amazing Health Benefits of Buckwheat”.
Incorporate seeds into your diet as well. I encourage soaking seeds before consuming to allow for the best digestibility. Check out Benefits of Soaking Seeds and Grains on how to go about soaking and for a delicious cream of buckwheat breakfast recipe.
Concern #2: Consuming “gluten-free” products.
Definitely a legitimate concern because you can still eat gluten-free “junk” and refined foods. Just because a food is labeled “gluten-free” does not equate it as a health food. In order to pursue better health, you need to make whole food choices and make efforts to “eating clean”.
Keep in mind that marketing companies are all about following food trends. They do take notice that more people are turning to food marked gluten free. It does make me smile when I see the “gluten-free” label on lettuce or eggs. Now that is about marketing!
The reason for this trend could be more people are gluten intolerant or they are trying to find answers to their gastrointestinal issues and therefore removing gluten from their diet.
Gluten is not the only ingredient that causes digestive issues and inflammation. Look out for these “red flags in gluten-free” food products.
- Corn.
- Refined sugars such as “high fructose corn syrup”.
- Cellulose. *
- Abundance of pasteurized dairy.
- Artificial colors and flavors.
- Preservatives.
- Unstable oils like canola oil and vegetable oil.
*Note: Cellulose is a plant fiber taken from wood. I’ve actually seen “bamboo cellulose” listed in gluten-free breads. Read more about the different names of cellulose, aka wood Pulp.
My recommendation is if you can’t pronunciation the ingredients leave the product on the shelf. My daughters says if it looks like it should belong in a science experiment, you probably shouldn’t eat it. Good advice!
Health Benefits of a Gluten Free Diet
I will state the obvious first, if you are gluten intolerant you’re refraining from gluten to give you quality of life. If you’re among those that have celiac disease, removing gluten literally saves your life.
It is interesting that millions of people chose to eat gluten free without the orders of a doctor. They are simple looking for relief from gastrointestinal symptoms. Once they stopped eating gluten their symptoms got better.
What are the real health benefits?
- Relieves symptoms of irritable bowel syndrome
- Focus is on nutrition and nutrient dense foods
- Increased energy
- Less digestive issues such as bloating and gas
- Lowers inflammation
- Improves mental health
- Encourages preparing homemade food
Overall eating a gluten-free diet makes you more aware of what you are feeding your body. You’ll become an expert label reader and learn to ask questions about food you’re served.
Thrive Market makes it easy to order wholesome products online. You’ll still need to read the ingredient lists carefully. My family likes Pure Elizabeth products, Epic salmon jerky bites, and Siete Cassava (corn-free) tortilla chips.
Benefits & Concern of a Gluten Free Diet Wrapped Up
I encourage focusing on nutrient dense foods and nutrition! When asked, don’t you miss eating pasta? I can honestly reply, no. My pasta substitute has been zucchini noodles and spaghetti squash. Zucchini noodles took me by surprise, I’m not sure if I love them because of the taste or how great I feel after eating “pasta”.
Zucchini noodles: Heat a cast iron skillet on low with a tablespoon of unrefined coconut oil. While your skillet is heating, wash and spiralize your zucchini. Add the noodles to your skillet. They will be done in approximately 5 minutes. I like to serve mine with freshly grated organic parmesan cheese. Delicious!
Intentionally Healthy Living exists to encourage those with food restrictions, including a no gluten diet. This site is building a community of people that are health conscious and desire to care for their body. Comment below if you’d like to see more gluten free main meals, snacks, or even desserts.
Pursing Better Health Together,