How does going gluten-free actually affect your body?
Gluten-free has become one of the most popular diets. However, many people may still be unfamiliar with the correct way to start and the benefits of a gluten-free diet.
Simply put, gluten-free is a diet that cuts out wheat foods.
Originally, this diet was designed for people with wheat allergies, but recently, more and more people are adopting it for weight loss and beauty purposes.
Today, we will introduce some keys to start gluten-free.
- What is a Wheat-Free Lifestyle?
- Why You Can Lose Weight Just by Cutting Out Wheat
- The Difference Between Gluten-Free and Other Diets
- 3 preparations to start gluten-free
- Recommended Recipes While Gluten-Free
What is a Wheat-Free Lifestyle?
A gluten-free diet is a diet that cuts out all wheat products.
Bread, pasta, pizza, cookies, cakes, noodles; all of these foods are made from wheat and are basically not eaten on a gluten-free diet.
When gluten-free, you need to supply nutrition with foods other than wheat, such as vegetables, fruits, rice, meat, and fish. When you want to eat bread, you need to choose "gluten-free bread."
Gluten-free was originally designed for patients with celiac disease whose wheat consumption causes inflammation of the small intestine.
But after many athletes and celebrities began adopting it for their health, this diet became widely known around the world.
We often hear comments from people who follow a gluten-free diet such like "After going gluten free, my body is no longer swollen." or "my skin tone improved."
Do you want to know more about Gluten- free? Click here.
Gluten-Free Diet: What It Is and How to do it for Microbiome Care for Your KINSkeyword:gluten-free
Why You Can Lose Weight Just by Cutting Out Wheat
In fact, the relationship between gluten and weight loss is not clearly understood. Simply eating gluten does not cause weight gain.
However, many wheat products are high in calories. Therefore, it is quite possible that simply avoiding wheat products will change your calorie intake and help you lose weight.
You may love cookies, biscuits, cakes, doughnuts, muffins, and other sweets. If you are on gluten-free, you can't eat them at all.
The ingredients in flour are also said to be addictive.
What if the reason you can't stop eating cookies is this addictiveness? You may feel it's best to avoid them as much as possible, don't you?
The Difference Between Gluten-Free and Other Diets
The gluten-free diet has no complicated rules other than cutting out gluten.
Unlike a low-carb diet, you don't need to cut out staple foods. You can eat rice, rice-flour bread, pho, and even soba noodles if they are 100% buckwheat flour.
Also, gluten-free is different from vegan and vegetarian diets, so you don't have to cut out animal-source foods. Of course, from a nutritional balance standpoint, a diet centered on vegetables is ideal, but you can eat moderate amounts of meat and fish too.
3 preparations to start gluten-free
Before you start gluten-free, let me explain some disadvantages too.
I don't mean that there are problems for health purpose. If you go a well-balanced diet without gluten, you can get enough nutrition from other foods.
However, depending on where you live, gluten-free might not be known still, and it may be hard to go completely gluten-free when you eat out or buy commercial products since even some condiments contain wheat.
Therefore, if you want to follow the principles and start a complete gluten-free diet, the following preparations are recommended.
Cook Your Food
Generally speaking, not all restaurants are gluten-free friendly. However, if you continue to cook your meals, it is possible to be gluten-free and maintain a nutritional balance.
Fortunately, in the Asian region, there is good quality rice, vegetables, fish, and other rich foods available.
If you eat out every day, you may want to start by getting your cooking equipment to make it easier to cook for yourself. Starting by getting a lunch box may be a good idea, too.
Clarify what is OK/NG for gluten-free
Going gluten-free means avoiding wheat in general, but do you know what foods exactly you can eat? The key to success is to know available foods.
You can't eat pasta and udon noodles, but you can eat 100% buckwheat soba noodles and pho.
Also, konjac noodles and vermicelli are OK too.
Basically, you can't eat bread and cakes, but there are cakes and bread made from rice or buckwheat these days.
If you know available foods, you can broaden the scope of your cooking. You will be able to enjoy your gluten-free life without holding back too much from the foods you want to eat.
Keep a gluten-free "emergency" food supply on hand.
Cooking your own meal is the ideal way to follow a gluten-free diet, but we are sure sometimes you can't find time to cook.
The key to staying gluten-free for a long time is to have your own emergency rations ready to eat at such times.
These days, there are more and more gluten-free snacks and bakeries.
Gluten-free pouch-packed curry and instant noodles are also available on the market too.
The secret to maintaining your health is to keep balance. By supplying instant gluten-free foods that you can have when you are tired or busy, it will be easier to stay gluten-free for long periods.
There is no point in stressing yourself out trying to be perfect. Sometimes it is important to take a break.
Recommended Recipes While Gluten-Free
Even if you decide to cook for yourself while gluten-free, you may get bored with the same menu every day. Simple meals like rice, vegetable soup, and grilled fish are gluten-free, but sometimes you may want something different.
Even gluten-free, you can enjoy a variety of foods and flavors, depending on how creative you are. Here are a few for your reference.
Rice omelet is one of the easiest recipes to make gluten-free because you only need rice, vegetables, eggs, and chicken. You don't have to do anything complicated. Make omelet, chop onions and other vegetables finely, saute them, and mix them with rice.
Just be careful not to use flour in the seasoning. White sauce is not a good choice because it contains flour, and consommé and ketchup may contain flour depending on the manufacturer, so check their label.
Rice Flour Pancakes
You may think you can't eat pancakes during gluten-free, but you can easily make it with wheat-free rice flour. Recently, gluten-free pancake mixes are available, and even if you cannot find one at the store, you can make them as long as you have rice flour on hand.
All you have to do is mix an egg with a little rice flour, add honey or other sweetener, and cook in a pan with coconut oil, butter, or other oil. Easy, isn't it? Finish with fruit and you have a luxurious gluten-free breakfast.
Curry and Subzi
In fact, many commercial curry sauces contain flour. So if you want gluten-free curry, you have to make it from scratch with spices. It might be hard at first, but once you get used to it, it is fun to make it the way you like. To add richness and thickness to the flavor, you can use yams, soy bean paste, peanut butter, etc.
Another recommended dish is "sabzi," a curry-flavored steamed vegetable dish with spices. It is an Indian dish, and is easy to make. It does not need to be simmered for as long as curry.
To make sabzi, first add oil and spices (cumin seeds, mustard seeds, garlic, turmeric, ginger, chili powder, etc.) to a frying pan and saute lightly. Then, add vegetables of your choice such as potatoes, onions, okra, etc., saute further, add a little water, and steam to cook.
Garam masala and lemon juice will go well with vegetables too.
If you have any questions about gluten-free, please read this article again at any time.