Food List - Learn Which Foods are Gluten Free
Just 10 years ago, barely anyone knew what the word gluten meant. Now, gluten-free menus and food items are all the rage so it’s understandable that there are many questions associated with a gluten-free food list.
It’s common to hear questions like: what foods are considered gluten free? Or how can more variety be incorporated into a gluten-free diet? These questions seem daunting at first, but when a gluten-free food list is available, eating gluten-free doesn’t have to be much of a challenge at all.
The lowdown on Gluten for a gluten-free food list
Gluten is not scary. There are many options for healthy and delicious meals. You’ve just got to know where to look. Make a gluten-free food list and hang it up on your refrigerator. That way, you always know what you can and cannot eat. Also, don’t forget to include gluten-free substitutes on your list—this will save you from a big headache later on when you have to look up all the substitutes you must use to bake a cake, for example.
Gluten is found in grains, such as wheat, rye and barley. According to the Mayo Clinic, many foods are naturally gluten-free and keeping a gluten-free food list close at hand can be helpful when shopping and cooking for a gluten-free lifestyle. A gluten-free food list includes unprocessed beans, seeds and nuts; eggs; fresh meat, fish, and poultry that has not been breaded, battered, or marinated; vegetables; fruits; and many dairy products. There are also many grains and starches that can be incorporated into a gluten-free diet. These gluten-free grains and starches include: amaranth, arrowroot, buckwheat, corn/cornmeal, flax, hominy, millet, quinoa, rice, sorghum, soy, tapioca, teff, and gluten-free flours like rice, soy, potato, corn, and bean flours. The Gluten Free Chef shows you how to add even more diversity to a gluten-free food list. Acceptable foods are cottage cheese, milk, sugar, yogurt, corn tortillas and tacos, popcorn, homemade soups, jelly, jam and honey. Not only are there ready-to-eat gluten-free products available, but there are also several gluten-free substitutes that can be used in baking and cooking.
Maintaining a list of gluten-free substitutes on a gluten-free food list will prove invaluable when cooking or baking at home. Celiac Central provides common substitutions to keep on a gluten-free list. Use almond meal flour in cookies, cakes and desserts instead of regular all-purpose flour. Combine amaranth flour with other gluten-free flours to make breads, pastas and pancakes. Use buckwheat in pancakes and homemade breads. Coconut flour is sweet and can be used in baked goods. Corn flour has a bland flavor, but can be used when baking. Cornstarch can be used to thicken soups, stews and sauces. Garbanzo bean flour closely resembles white flour and can be used when baking. Use guar gum in breads and to thicken sauces as well. Potato flour adds moisture to baked goods and can be used as a thickening agent. Quinoa can add texture and moisture to baked goods. Sorghum flour has a strong flavor that can be useful in breads, cakes and cookies. Tapioca is flavorless and can keep baked goods chewy and delicious. And white rice flour can be used as a substitute in gluten-free breads. By using these substitutions, a gluten-free diet can be more easily attained and your gluten-free food list will be full of delicious options.
Do I have any other options?
If it’s hard to find the time to go to the grocery store, cook healthy meals or even make a gluten-free food list, you may want to consider another option like a diet meal delivery service. When you have gluten intolerance, eating right is very important and BistroMD has many gluten-free options and a customizable menu.
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We have a men's and a women’s program with the option to receive five-or-seven-days’ worth of healthy meals delivered to your door. The seven day option comes with the My Night feature, your one freebie for the week.
The two programs range from $130-$160 and EATS, our essential and tasty snacks are just $1.50 per snack. Women receive two snacks per day and men receive three snacks per day.
To order your gluten free diet delivery program by bistroMD, visit our order page!