Chef Gwynnie and a whole host of celebrities, including Heidi Klum, Miley Cyrus, Zooey Deschanel, Rachel Weisz and Emmy Rossum, have all embraced a gluten-free lifestyle. Is it for health, is it for vanity? We'll never know.
What we do know, however, is that going gluten-free is sometimes the only option for those with an intolerance, or suffering from coeliac disease. Whatever your reason for dabbling in The Life GF, a gluten-free diet is a tricky beast to maintain when you don't know where to start.
Breathe easy, bread-free friends, we’ve distilled all of the key facts into this list of gluten-free foods. So...
What can you eat, then?
1. Fruit
Fairly obvious, but you can go to town with these...ish. Don't go crazy with the varieties that are naturally high in sugar, such as berries and pineapple, but munch away, safe in the knowledge that you won't experience indigestion issues.
2. Vegetables
Ditto vegetables. All are cool, although take it easy on the carrots and parsnips, as they can be tough on your innards. FYI starchy veggies like these – as well as potatoes, pumpkin, squash, zucchini, yams – are A-okay because starch and gluten are very different; starch is a carbohydrate, whereas gluten in a protein.
3. Meat, poultry, fish and seafood
Carnivores, come out, come out wherever you are. Going gluten-free means you can still let your paleo freak flag fly! So whether it's got feathers, fur or fins, you can eat it. The only caveat is: no breadcrumbs, batter or gravy unless you know they're prepared with gluten-free flour (see below).
4. Dairy
More great news for GFers: dairy is on the 'Yes' list for foods you can chew. Preferably reduce cow's milk-based products – namely cream, cottage cheese, kefir, blue cheese, for example – because these have a habit of causing inflammation / give you break-outs. #vanity.
5. Eggs
Life just keeps getting better, as you can still order poached eggs on avocado toast for your Instagram feed, and actually consume them. Brunch win.
6. Beans, legumes, seeds and nuts
Where would we be without Elly Pear’s Courgette Dhal. With only 105 calories, it is absurdly scrumptious and gluten-free. Failing this, other beans and legumes from which you can make tasty meals include soy, chickpeas, black eyed peas, and broad, borlotti, canneloni and kidney beans. The gamut of seeds and nuts is also free rein.
7. Certain grains
Now, this is where the most confusion occurs. Grains are a freaking minefield. So, to clarify, wheat, rye, barley, couscous, bulgur wheat, and semolina are not gluten-free. They contain gliaden, AKA the component of the gluten protein that causes you really un-fun, gastro-related symptoms if your body has trouble processing it. FYI oats aren't ideal either, because they're often prepared in environments where wheat, thus gluten, may be present.
BUT, quinoa, polenta, and rice (ground or in grain form) make for fabulous, super nutritious substitutes. Other starches/grains can you cook with consist of buckwheat (deceptive, we know), corn, tapioca, millet, teff, amaranth, arrowroot, yeast, and all bean and nut flours.
8. Fats and oils
Take your gluten-free diet cues from our favourite ringleader, Regina George, who isn't afraid of a little fat. Opt for unsaturated over saturated varieties found in extra virgin olive oil, almond milk, and avocado, for example, but also know that a little ghee or fresh butter on rare occasions won't hurt.
9. Herbs and certain seasonings/condiments
You can literally go wild with these, as all herbs are totally safe. When it comes to store-bought seasonings and condiments, however, pay attention to the label. Manufacturers have a tendency to sneak in additives that aren't going to agree with your gut. Plus they're likely to have been made where wheat and soy are processed.
10. And finally, the best news: most beverages
Perhaps the thing we're most thrilled about – the majority of beverages – are gluten-free. Anything from juices, sodas, and sports drinks, to alcoholic beverages including wine and hard/distilled liquor/cider are also gluten-free. The one snafu, though: beers, ales, lagers, malt beverages and malt vinegars should be avoided unless otherwise marked. But who cares about them, really, not when there's G&Ts to imbibe...
Now go forth and make these amazing gluten-free recipes.
Gluten-Free Foods: What CAN You Eat?
Aucun commentaire:
Enregistrer un commentaire