On a gluten-free diet, it is important to avoid foods that contain this protein, such as products that contain wheat, such as bread, cookies and cakes, processed meats, such as sausages and hamburgers, and béchamel sauce, for example.
The gluten-free diet is recommended for people with gluten intolerance and celiac disease, which is an autoimmune disease caused by permanent intolerance to gluten, provoking an immune system response capable of causing inflammation and damage to the intestine. Learn more about celiac disease.
Although the gluten-free diet is popularly used to lose weight, it is important to remember that gluten itself does not cause weight gain. This is because excess weight occurs due to high intake of foods, which may or may not contain gluten.
How to follow the gluten-free diet
To follow a gluten-free diet, it is recommended to replace foods that contain this protein with other options without this protein.
Furthermore, it is also recommended to avoid foods that can be contaminated with gluten, such as soy sauce and processed meats. Therefore, you should always check the food label, which must have the information “contains gluten” or “does not contain gluten”.
What to eat
The foods recommended for the gluten-free diet are:
- proteins, such as, beef, chicken, turkey, eggs, seafood, fish;
- Dairy, such as cheese, yogurt, milk and cream;
- Breads, cakes and cookies, made with rice flour, corn starch, tapioca or soy, for example;
- Legumessuch as black beans, chickpeas, lentils and white beans;
- Cereals, such as rice, corn, quinoa, sorghum, amaranth and arrowroot;
- Tubers and derivatives, such as potatoes, cassava, cassava flour, tapioca and starch;
- Fresh fruit, such as apple, plum, tangerine, orange, papaya, avocado and melon;
- Vegetables and vegetables, such as tomato, lettuce, onion, cucumber, jiló, green beans and chayote;
- Fats and seeds, such as olive oil, sunflower seeds, sesame seeds, pumpkin seeds and linseed seeds;
- Oilseeds, such as Brazil nuts, cashew nuts, hazelnuts, almonds and walnuts;
- Drinks, such as water, coffee, teas and natural juices.
You can also use natural herbs and spices, such as coriander, parsley and black pepper, as they do not contain gluten. Check out other gluten-free foods.
Pure oats, which indicate “gluten-free” on the label, in moderate amounts, could be safe for most people with gluten intolerance or celiac disease, especially those celiac people who do not have active symptoms, who do not have complications. o associated diseases. It is important that its inclusion in the diet is carried out in consultation with a nutritionist.
What to avoid
Foods that should be avoided in the diet are:
- Wheat and similar cereals, such as wheat germ, semolina, triticale, bulgur, rye and barley;
- Pasta made with , such as pizza, lasagna, ravioli and cannelloni;
- Breaded snacks, such as coxinha, risole and croquette;
- Oats and derivatives that do not contain the information “gluten-free”;
- Sauces, such as béchamel, salad dressings; soy sauce and teriyaki.
Furthermore, it is also important to always observe the label of products such as vegetable drinks, ready-to-eat meals, preserves, sausages, ice cream, cocoa and chocolate, as they may also contain gluten in their composition. Better understand how to read food labels.
Gluten-free diet menu
The following table provides an example of a 3-day gluten-free diet menu:
This menu is just an example and may vary depending on each person’s health status and preferences. Therefore, to follow a gluten-free diet, it is recommended to consult a nutritionist, who will carry out a complete assessment and plan a diet according to individual needs.
To follow an individualized gluten-free diet, make an appointment with the nutritionist closest to you:
Taking care of your health has never been easier!
Gluten-free recipes
Some gluten-free recipes are
1. Gluten-free cookie
Ingredients:
- 1/2 cup (tea) of hazelnuts;
- 1 cup (tea) of corn flour;
- 2 tablespoons of rice flour;
- 1 teaspoon of honey;
- 1/2 cup of milk or vegetable drink;
- 1/2 cup (tea) brown sugar;
- 2 tablespoons of olive oil.
Preparation mode:
Place the hazelnuts, sugar, honey, olive oil and rice milk in a blender and blend until smooth. Mix the flour in a bowl and add the cream, mixing well. Make balls with your hands, flatten the balls into a disc and place on a tray lined with parchment paper. Place in a preheated oven at 180-200ºC for 30 minutes. Wait for it to cool and serve.
2. Gluten-free bread
Ingredients:
- 1 cup (tea) of almond flour;
- 1 cup (tea) of sunflower seeds;
- 1 tablespoon of honey;
- 1 tablespoon of lemon juice;
- 1/2 teaspoon of salt;
- Dried basil to taste;
- 2 tablespoons of water.
Preparation mode:
In a bowl, combine the sunflower seeds with the almond flour, basil and salt. Then, mix the honey with the lemon juice and add it to the blender with the other ingredients, adding water when necessary. If necessary, you can knead the bread with your hands, using a little almond flour to prevent it from sticking.
When the dough is homogeneous and fluffy, place it in the preheated oven at 68ºC for 1 hour. Remove from the oven, cut the dough into slices and place back in the oven at 180ºC for another 30 minutes.
3. Gluten-free apple cake
Ingredients:
- 5 eggs;
- 2 apples cut into cubes;
- 2 cups (tea) of brown sugar;
- 1 and a half cups (tea) of rice flour;
- 1/2 cup (tea) of cornstarch;
- 3 tablespoons olive oil;
- 1 tablespoon of chemical baking powder;
- 1 teaspoon of cinnamon powder;
- 1 pinch of salt.
Preparation mode:
Beat the eggs with a mixer for about 5 minutes. Then add the oil and sugar and continue beating. Add the rice flour, cornstarch, yeast, salt and cinnamon powder and beat.
Pour the dough into a greased baking dish, spread the chopped apple, sprinkle with sugar and cinnamon and then bake in a medium oven preheated to 180º, for about 30 minutes or until golden.
