What is gluten and why is it important to avoid it in the diet?
Gluten is a protein commonly found in wheat, barley, and rye; and in smaller quantities in other grains. People with gluten intolerance or celiac disease react negatively to consuming this protein, causing inflammation and damage to the small intestine. It is important to avoid gluten consumption to prevent these side effects and improve quality of life.
Types of gluten-free edible oils
Most edible oils are gluten-free, however, here are some that you can use in your diet without worries:
Olive oil
Olive oil is one of the most used oils for cooking and seasoning. It is an excellent alternative for people with gluten intolerance, since it does not contain this protein. In addition, it provides multiple health benefits as it is a source of omega-9 fatty acids.
Canola oil
Canola oil is a type of vegetable oil obtained from the rapeseed plant. It is rich in fatty and essential acids and its consumption has been linked to the reduction of bad cholesterol in the blood. It does not contain gluten, which makes it suitable for people with intolerance.
Sunflower oil
Sunflower oil is obtained from sunflower seeds and is rich in essential fatty acids. Unlike wheat and other grains, sunflower seeds do not contain gluten, so their oil is safe to include in a gluten-free diet.
Coconut oil
Coconut oil has become very popular in recent years due to its many health benefits and versatility in the kitchen. It is gluten-free and is an excellent option for frying and roasting foods.
Tips for choosing gluten-free oils in the supermarket
It is important to read product labels to make sure they are gluten-free. These are some tips that can help you choose gluten-free oils in the supermarket:
– Look for products labeled “gluten-free.”
– Read the labels carefully and look for possible keywords that contain gluten, such as: wheat, barley, rye, oats, spelled, among others.
– Avoid products that do not have clear labeling or that do not provide enough information about their contents.
– Prefer cold-pressed oils, as they maintain their nutrients better and do not contain harmful additives.
Benefits of including gluten-free oils in your diet
Including gluten-free oils in your diet can bring you the following benefits:
– Better control of the symptoms of celiac disease.
– Reduction of inflammation and irritation in the small intestine.
– Improved nutrient absorption.
– Reduction of the risk of nutritional deficiencies.
– Reduction in the risk of cardiovascular diseases.
Gluten-free recipes with edible oils
Edible oils can be used in multiple culinary preparations without worrying about gluten. Here we leave you two simple but delicious gluten-free recipes:
– Quinoa, avocado and corn salad with olive oil dressing. Cook the quinoa and mix with avocado, corn and spinach. Dress with olive oil, salt and lemon.
– Coconut chicken skewers. Mix coconut oil with your favorite seasoning and marinate the chicken for 30 minutes. Then skewer the chicken pieces on toothpicks and bake them for 15 minutes.
Conclusion
Avoiding the consumption of gluten in the diet is essential to prevent health problems in intolerant people. Choosing gluten-free edible oils is simple, you just have to read the labels carefully and make sure you choose quality products. Including edible oils in your culinary preparations is an excellent alternative to take care of your diet and improve your quality of life.
Frequent questions
Does corn oil contain gluten?
No, corn oil does not contain gluten.
Are synthetic oils safe on a gluten-free diet?
Yes, synthetic oils are safe to consume as they are gluten-free.
What should I do if I accidentally consume an oil with gluten?
It is important to avoid eating foods containing gluten if you are intolerant. If you accidentally consume an oil that contains gluten, consult your doctor to determine if treatment is necessary.
Should flaxseed oil be avoided on a gluten-free diet?
Flaxseed oil itself is not necessarily gluten-free, but it is important to ensure that it has not been processed in facilities that handle gluten to avoid cross-contamination.
