By SAND Member: Christine DeLong
Gluten has been around for centuries, but only recently has begun to spark some major issues within our digestive tracts. Gluten is a protein that essentially helps grain rise and gives bread its chewy texture. The form of gluten that sparks these problems is typically found in wheat, rye, and barley. Celiac’s Disease is the most extreme form of gluten intolerance, however over the past few years humans have become increasingly sensitive to it. If you are struggling with headaches, stomach pains, or feeling tired and sluggish all the time, maybe you should consider going gluten free!
Gluten can inhibit your small intestines from absorbing all the nutrients it’s capable of which may cause you to feel lethargic and foggy. It has also been linked to inflammation in the joints as well as indigestion, cramping, and diarrhea. Some benefits to eating mostly gluten free include increased energy levels, skin complexion improvement, decreased joint pain, and many other big changes that help you to feel and look your best. It is important to maintain a balanced diet while going gluten free to avoid deficiencies in vital vitamins and minerals. Some gluten free options, such as breads or baked goods, may contain higher amounts of fat and sugar than normal in order to compensate for the lack of gluten. It’s important to check nutrition labels and moderate your consumption of premade gluten free goods. The best options are naturally gluten free grains like brown rice, quinoa, corn, millet, buckwheat, and pure oats.
Next time you go grocery shopping, check out the corn tortillas! They are located next to the flour tortillas but are typically cheaper, come in larger packs, and, of course, are gluten free. Rice and quinoa are favorites of mine that I like to use instead of bread during meals as well; I like to alternate between the two to avoid getting too much of one or the other. Quinoa is cooked very similarly to rice and is similar in flavor as well. It’s a great addition to salads, and can be used as bases to meals like stir fry, or chicken with veggies and sauce. Quinoa is also a significant source of protein.
When you want to snack, opt for Blue Diamond Nut Thins instead of buying Ritz crackers. They have a fantastic crunch, a variety of flavors, are delicious with hummus, and are almost always on sale at the grocery! Try and incorporate sweet potatoes and red potatoes into your meals as different forms of carbohydrates. Spaghetti squash is also an easy to make substitution for bread and pasta. Many brands of pasta sell gluten free options, too. Udi’s is a great brand that sells gluten free breads, muffins, and other baked goods.
Going gluten free is not as hard as you may think; there have been many food companies that have come out with gluten free products within the past few years. Unless you have an extreme sensitivity, I suggest you still eat some gluten-containing products once or twice a week so that your body doesn’t become unfamiliar with it. If you’re interested, hop on Pinterest and search “gluten free recipes”; they have tons!
Here’s a delicious fall recipe that is cheap, gluten free, and easy to make!
Pumpkin Pie Oatmeal
1 cup oats (make sure they’re gluten free)
¾ cup milk or almond milk
1/3 cup canned pumpkin puree
1 tbsp brown sugar
2 teaspoons pumpkin pie spice
Pinch of salt
Optional: top with white chocolate chips, butterscotch chips or cool whip.
Directions: In a microwavable bowl combine oats, milk, pumpkin, brown sugar and pie spice. Microwave for 2 minutes. Top with whatever toppings you desire and enjoy!
Gluten can inhibit your small intestines from absorbing all the nutrients it’s capable of which may cause you to feel lethargic and foggy. It has also been linked to inflammation in the joints as well as indigestion, cramping, and diarrhea. Some benefits to eating mostly gluten free include increased energy levels, skin complexion improvement, decreased joint pain, and many other big changes that help you to feel and look your best. It is important to maintain a balanced diet while going gluten free to avoid deficiencies in vital vitamins and minerals. Some gluten free options, such as breads or baked goods, may contain higher amounts of fat and sugar than normal in order to compensate for the lack of gluten. It’s important to check nutrition labels and moderate your consumption of premade gluten free goods. The best options are naturally gluten free grains like brown rice, quinoa, corn, millet, buckwheat, and pure oats.
Next time you go grocery shopping, check out the corn tortillas! They are located next to the flour tortillas but are typically cheaper, come in larger packs, and, of course, are gluten free. Rice and quinoa are favorites of mine that I like to use instead of bread during meals as well; I like to alternate between the two to avoid getting too much of one or the other. Quinoa is cooked very similarly to rice and is similar in flavor as well. It’s a great addition to salads, and can be used as bases to meals like stir fry, or chicken with veggies and sauce. Quinoa is also a significant source of protein.
When you want to snack, opt for Blue Diamond Nut Thins instead of buying Ritz crackers. They have a fantastic crunch, a variety of flavors, are delicious with hummus, and are almost always on sale at the grocery! Try and incorporate sweet potatoes and red potatoes into your meals as different forms of carbohydrates. Spaghetti squash is also an easy to make substitution for bread and pasta. Many brands of pasta sell gluten free options, too. Udi’s is a great brand that sells gluten free breads, muffins, and other baked goods.
Going gluten free is not as hard as you may think; there have been many food companies that have come out with gluten free products within the past few years. Unless you have an extreme sensitivity, I suggest you still eat some gluten-containing products once or twice a week so that your body doesn’t become unfamiliar with it. If you’re interested, hop on Pinterest and search “gluten free recipes”; they have tons!
Here’s a delicious fall recipe that is cheap, gluten free, and easy to make!
Pumpkin Pie Oatmeal
1 cup oats (make sure they’re gluten free)
¾ cup milk or almond milk
1/3 cup canned pumpkin puree
1 tbsp brown sugar
2 teaspoons pumpkin pie spice
Pinch of salt
Optional: top with white chocolate chips, butterscotch chips or cool whip.
Directions: In a microwavable bowl combine oats, milk, pumpkin, brown sugar and pie spice. Microwave for 2 minutes. Top with whatever toppings you desire and enjoy!