Introduction
According to statistics, approximately 1% of the European population suffers from gluten intolerance, a figure that could be even higher considering that many cases are undiagnosed. Celiac disease is a chronic condition that causes a permanent intolerance to gluten, a protein present in cereals such as wheat, but also found in many other products that we consume daily. In this article, we will present you a complete guide on gluten-free foods that you can consume without worry if you suffer from this ailment.
Legumes: a healthy and gluten-free option
Legumes are a perfect ally in a gluten-free diet, since they do not contain this protein. In addition to being gluten-free, legumes are an excellent source of vegetable proteins, fiber, vitamins and minerals essential for the body. You can include lentils, beans and chickpeas in your weekly menus to enjoy their benefits. If you don’t have time to prepare them yourself, be sure to ask the cook if wheat flour was used to thicken the broth, especially in the case of the beans.
Potatoes and other starches: a versatile alternative
If you are looking for substitutes for wheat and its derivatives, such as pasta, potatoes are an excellent option. You can find different varieties in the market, such as sweet or purple potatoes. However, if you decide to eat fries away from home, be sure to ask if they have been prepared in a separate fryer to avoid cross-contamination with gluten-containing products. In addition to potatoes, you can also opt for other starches such as rice, millet, yams or corn, which are gluten-free foods and that you can consume with complete peace of mind.
Olive oil: a healthy ally
Olive oil is one of the natural foods that celiacs can consume without any problem, since it does not contain gluten. In addition, olive oil is rich in vitamin E, polyphenols and monounsaturated fats, which provide multiple benefits to the body. Nutritionists recommend olive oil as the main fat in a healthy Mediterranean diet.
Fruits and vegetables: fresh and gluten-free options
Fresh fruits and vegetables are completely gluten-free foods. You can consume them as is or use them as ingredients in fruit salads and other homemade desserts. However, you should be careful when purchasing processed fruits and vegetables, such as desserts or cakes, as they may contain gluten in their preparation.
Gluten-free flours: an alternative for your recipes
If you are celiac, you should avoid wheat flour, as it contains gluten. However, there are other flours derived from gluten-free products that you can include in your diet. Some options are rice flour, corn flour, chestnut flour, millet flour and buckwheat flour, which do not contain gluten and are ideal for preparing different recipes. Be sure to read product labels to verify that they are gluten-free.
Dairy and eggs: safe options
Simple dairy products, such as natural yogurts, fresh cheeses and cottage cheese, are gluten-free foods that you can consume without a problem. However, you should be careful with dairy desserts, such as flans, custards or fruit yogurts, as they often contain gluten as a flavor enhancer. As for eggs, they are another gluten-free food and an excellent source of protein. You just have to keep in mind that if you want to enjoy a tortilla sandwich or dip the yolk of a fried egg, you should look for bread made without gluten.
Meats and fish: gluten-free proteins
Natural meats and fish do not contain gluten, so you can include them in your diet without worry. You can prepare them grilled, baked or salted, but you must be careful with the sauces that accompany them, as they could contain gluten. Opt for gluten-free sauces to enjoy your meats and fish safely.
Conclusions
If you are gluten intolerant, it is important that you know the gluten-free foods that you can consume without worry. Legumes, potatoes, olive oil, fruits, vegetables, gluten-free flours, dairy products, eggs, meats and fish are safe and healthy options to include in your diet. Remember to read product labels and make sure they are gluten-free. Enjoy a balanced, gluten-free diet!
