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Gluten-free diet. List of authorized and prohibited products. Recipes, weekly menu

The list of gluten-free diet products is gaining more and more popularity. What is its essence, why it is so useful and what results it gives, we should understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in grains. Thanks to its adhesive properties, bread has elasticity and various sauces and margarines have a creamy texture. It makes bread and all baked goods soft, airy and spongy. In production it is used as a stabilizing substance.

The essence of a gluten-free diet

The point is simple: you should avoid eating foods containing gluten. This is done in order to cleanse the body, restore the digestive system and its normal functioning.

Giving up gluten leads to positive changes within a week.

Who is this diet recommended for?

It is mainly used for various diseases. First of all, doctors recommend this diet to people with celiac disease. Simply put, this is an individual intolerance to gluten, which is most often expressed in allergic reactions.

For the diseases of autism, schizophrenia and Down syndrome, this diet is also indicated. Research shows that any modification of genes and their excessive quantity can disrupt the functioning of the body.

With such genetic modifications, the peptides produced during the breakdown of gluten are not digested. In the body, it is capable of affecting the organs of the nervous system. The person may have seizures and developmental delays.

In turn, a gluten-free diet is necessary for:

  • bronchial asthma;
  • Parkinson's disease;
  • diabetic sugar;
  • autoimmune hepatitis;
  • obesity;
  • atherosclerosis;
  • allergies to plant proteins;
  • psoriasis;
  • frequent migraines;
  • chronic constipation.

Regular consumption of gluten can be harmful even to a healthy person.

Advantage

Gluten is not only harmful, but also beneficial:

  • saturates with energy;
  • binds vitamins and microelements;
  • increases hemoglobin;
  • strengthens the immune and skeletal systems;
  • helps in faster absorption of vitamins in the body;
  • normalizes intestinal function;
  • recovers quickly after prolonged illnesses and operations.

Advantages and disadvantages

A gluten-free diet (list of products later in the article) has many advantages. The body receives the most beneficial substances from vegetables, fruits and meat if you adhere to this diet.

Benefits Defaults
  • The body gets rid of harmful waste and toxins;
  • Increases activity, improves mood;
  • A varied diet;
  • Feel good;
  • Suitable for weight loss;
  • Useful in baby foods;
  • Helps relieve various illnesses.
  • It is necessary to constantly monitor the composition of products;
  • Lack of vitamins and minerals.

Eating gluten-free foods helps manage celiac disease and gluten intolerance. It is also an excellent way to combat intestinal discomfort and reduce the risk of diabetes and cancer.

Gluten-free diet to lose weight

Gluten is an adhesive protein that does not dissolve in water. It begins to be deposited on the back walls of organs, forming fatty layers on the body. There is an accumulation of waste and toxins. Extra pounds appear.

Experts often recommend this type of diet for weight loss. Most often it is recommended for obese people. Avoiding foods containing gluten helps cleanse the gastrointestinal tract, improve intestinal motility and speed up metabolism.

This nutritional adjustment gives good results in weight loss. This happens by eliminating all sugary foods, fast food and pasta. If a person does not suffer from celiac disease or individual gluten intolerance, there is no need to completely exclude gluten-free products.

A gluten-free diet (list of products later in the article) has many characteristics:

  • increases hair growth, strengthens them;
  • reduces various rashes, irregularities and roughness;
  • improves the general condition of a person;
  • increases performance;
  • reduces weight;
    • A gluten-free diet helps you lose weight
  • normalizes metabolic processes;
  • makes you feel full for a long time.

A diet with almost complete exclusion of gluten is considered the most correct.

But its absence leads to a lack of vitamins:

  • group B;
  • D;
  • calcium;
  • gland;
  • some minerals.

Therefore, it is important to create a menu so that there is no vitamin deficiency. To do this, you need to take multivitamins.

Gluten-free diet for children

Celiac disease causes many inconveniences, especially in young children. When ingested, gluten actively irritates the intestinal walls. It causes bloating, gas, diarrhea, constipation, rashes on the body and also weakens the immune system. To avoid this, choose a gluten-free menu.

A gluten-free diet (list of products below) allows the use of:

  • fresh and cooked vegetables/fruits;
  • eggs of all birds;
  • nuts and seeds;
  • legumes;
  • fresh meat/fish, without adding marinade;
  • seafood;
  • dairy products;
  • gluten-free baked goods/breads;
  • compotes, fruit drinks, cocoa, tea;
  • flower/linden honey;
  • not all types of cereals.

Excluding cereals from the diet leads to carbohydrate deficiency in children. To prevent this from happening, it is important to diversify the menu with legumes, potatoes and eat plenty of vegetables and fruits.

Authorized cereals:

  • Buckwheat
  • But
  • Rice
  • Millet
  • Tapioca
  • Soy

Parents must respect the following recommendations:

  1. It is best to store gluten-free products in a specially designated compartment in the cupboard;
  2. A special pastry knife should be used;
  3. Be sure to wash your hands when preparing food for your child along with regular food;
    4. You should wash your hands before preparing gluten-free foods for your child.
  4. Use separate dishes;
  5. Keep harmful products out of reach of children;
  6. The product should not be given to a child if its gluten content is questionable.

Authorized and prohibited products

A gluten-free diet includes a list of products that will help you create the most balanced menu so that there is no shortage of essential substances for the body. Gluten can be replaced by various products. And the food can be varied with various recipes.

The body receives trace elements from cereals, vitamin B from meat, fish and eggs. If you need minced meat to prepare a dish, you should prepare it yourself from meat at home. Store-bought minced meat may contain wheat flour, breading and chemical additives. It will be beneficial to constantly eat vegetables and fruits.

Healthy food Harmful products
  • Vegetable oils;
  • Eggs of all birds;
  • Legumes;
  • Fruits and vegetables;
  • Dairy products, cheeses;
  • Compotes/fruit drinks/drinks containing cocoa/caffeine;
  • gluten-free baked goods;
  • Cereals (rice, tapioca, buckwheat, lentils, soy);
  • Meet fish;
  • Seafood;
  • Flower honey, linden honey;
  • Nuts;
  • Legumes;
  • Butter.
  • Cereals (barley, oatmeal, millet, semolina, rye);
  • Bakery products made from white flour and rye;
  • Products containing meat;
  • Jellied semi-finished products;
  • Fast food;
  • Fermented drinks, fruit juices, whiskey, bourbon, lemonades;
  • Mayonnaise, various sauces, tomato paste, seasonings;
  • Canned food;
  • Fleas;
  • Store-bought fruit/vegetable purees;
  • Candies.

Prohibited foods contain a lot of gluten.

This diet prohibits the taking of certain medications in tablet form.

Prohibited food additives

When following a gluten-free diet, the following food additives should be excluded:

  • E160 – carotenes, colorings;
  • E150 – sugar coloring (caramel);
  • E150c – ammonia caramel;
  • E150d – ammonium sulfate caramel (food coloring);
  • E411 – oat gum (used in the cosmetic industry);
  • E636 – maltol (confectionery products);
  • E471 – stabilizer (used to extend the shelf life of products);
  • E953 – isomalt (added to roast meats, jams, chocolate, chewing gum, ice cream);
  • E965 – maltitol (added to sweets, chocolate, chewing gum).

What foods can be included in a gluten-free diet?

This diet is healthy, varied and contains delicious dishes:

  • soups with vegetable/meat broth;
  • porridge;
  • gluten-free baked goods;
  • fruit purees/salads;
  • vegetable stews;
  • meatballs, cutlets;
  • cottage cheese with any fruit;
  • stews;
  • scrambled eggs, omelettes, poached eggs.

Weekly menu for a gluten-free diet

Gluten-free diet (the list of foods authorized and prohibited for consumption is given above)can be represented by this menu option:

Day of the week #1
  • Breakfast: cottage cheese with any fruit, green tea;
  • Lunch: beef broth/soup, fresh vegetables;
  • Snack: peach casserole, milk;
  • Dinner: chicken (boiled), vegetables, tea.
Day of the week #2
  • Breakfast: boiled eggs (2 pcs), steamed meatballs, tea;
  • Lunch: vegetable broth, baked chicken, vegetables;
  • Snack: fruit salad, kefir;
  • Dinner: tapioca with chicken, peas.
Day of the week #3
  • Breakfast: vegetable omelette, strawberry banana with Greek yogurt, tea;
  • Lunch: chicken soup with buckwheat, vegetables;
  • Snack: cottage cheese with fruit, fermented baked milk;
  • Dinner: French meat, vegetables.
Day of the week #4
  • Breakfast: 2 scrambled eggs with vegetables, tea;
  • Lunch: vegetarian soup, baked fish;
  • Snack: cottage cheese with herbs, gluten-free bread/crisps;
  • Dinner: French fish, vegetables.
Day of the week #5
  • Breakfast: corn fritters, honey, tea, fruit;
  • Lunch: soup with turkey broth, vegetables;
  • Snack: cottage cheese casserole, kefir;
  • Dinner: buckwheat, steamed chicken cutlets, vegetables.
Day of the week #6
  • Breakfast: cottage cheese, fruit with Greek yogurt, tea;
  • Lunch: tomato soup, chicken and vegetable salad;
  • Snack: cornmeal pancakes with jam, a glass of kefir;
  • Dinner: rice with zucchini and tomatoes, baked chicken.
Day of the week #7
  • Breakfast: poached eggs, fruit, tea;
  • Lunch: mushroom soup, meat and vegetable salad;
  • Snack: cottage cheese with fruits, kefir;
  • Dinner: vegetable stew, boiled beef.

Gluten-free diet for diabetes

People with diabetes are encouraged to eat gluten-free foods, but not all.Not all gluten-free foods have an appropriate glycemic index.For example, people with diabetes are advised to eat oatmeal, as its glycemic index is suitable for maintaining the required blood sugar level.

Thanks to properly selected nutrition, the body receives all the necessary minerals and vitamins. Including gluten-free foods in your daily diet helps maintain health.

Sometimes gluten affects patients' intestines. Then, the doctor introduces gluten-free foods into the diet in order to provide all the nutrients necessary for the required functioning.

The dangers of a gluten-free diet

The dangers of this diet are:

  • lack of vitamins B and D;
  • poor absorption of vitamins.

For this reason, weakness, apathy and lack of concentration may occur.

Contraindications

You should not join such a diet if:

  • pregnancy;
  • anorexia;
  • acute and chronic diseases;
  • postoperative period;
  • menopause;
  • hormonal changes;
  • endocrine diseases;
  • heart disease.

Gluten intolerance can only be detected by having your blood tested. This type of nutrition must be chosen by a doctor.

Starter recipes for a gluten-free diet

Vegetable noodles

Required:

  • tomatoes – 3-4 pieces;
  • bell pepper – 2 pieces;
  • bulb;
  • ½ carrot;
  • rice noodles;
  • chicken broth.
Rice noodles with vegetables - the first dish of the gluten-free diet menu

Cooking mode :

  1. Wash and chop the vegetables.
  2. Bring the broth to a boil.
  3. Add the vegetables, cook for 10 minutes.
  4. Add noodles, cook until completely cooked.
  5. Salt to taste.

Mushroom soup

Required:

  • mushrooms – 0. 5 kg;
  • ½ carrot;
  • bulb;
  • potatoes – 2-3 pcs.

Cooking mode :

  1. Wash the mushrooms and chop them.
  2. Boil water in a saucepan.
  3. Add the mushrooms.
  4. Chop the carrots, onions, potatoes. Add to pan.
  5. Salt to taste.
  6. Cook the soup until completely cooked.

Second courses

Fish in French

Required:

  • tilapia/pangasius fillet – 1 kg;
  • tomatoes – 5 pieces;
  • bulb;
  • eggs – 7-8 pieces;
  • bell pepper – 2 pieces;
  • potatoes – 5 pieces;
  • milk/cream – 0. 5 l;
  • cheese;
  • salt.
French-style fish is perfect for a gluten-free dinner.

Cooking mode :

  1. Defrost the fish, wash it and cut it. Fill the entire pan with it.
  2. Wash and chop the vegetables.
  3. Place the tomatoes in the second layer, the peppers in the third, the onions in the fourth and the potatoes in the fifth.
  4. Mix the eggs with the cream/milk and add salt. Fill in everything.
  5. Salt to taste.
  6. Bake for 40-50 minutes until fully cooked.
  7. At the end, sprinkle with cheese.

Vegetable stew

Required:

  • zucchini – 2 pieces;
  • eggplants – 2 pieces;
  • tomatoes – 3-4 pieces;
  • ½ onion;
  • bell pepper – 3 pieces;
  • homemade tomato – 100 ml;
  • salt.

Cooking mode :

  1. Wash the vegetables.
  2. Cut into cubes.
  3. Pour into a hot pan. Fry for 15-20 minutes.
  4. Pour in the tomato. Cook for another 20 minutes.
  5. Salt to taste.

Dessert

Casserole without wheat flour

Will need:

  • cottage cheese – 800 gr;
  • sugar – 1 glass;
  • eggs – 3 pieces;
  • potato starch - 2 tbsp. L. ;
  • salt.
The flourless casserole is an ideal dessert for those who consume gluten.

Cooking mode :

  1. Add an egg to the cottage cheese. Beat until smooth.
  2. Break 2 eggs, separate the yolks from the whites.
  3. Pour the sugar (half a glass) into the container with the yolks. Beat.
  4. Beat the whites until fluffy peaks appear. Add salt.
  5. Add the yolks to the cottage cheese. Add the rest of the sugar and the potato starch. Beat.
  6. Pour in the whites. Mix everything.
  7. Pour the dough into a buttered mold.
  8. Bake for 30 to 40 minutes at 180 degrees.

Waffles

You will need:

  • eggs – 4 pieces;
  • rice flour – 125 g;
  • corn flour – 125 g;
  • sunflower oil – 150 ml;
  • water – 150 ml;
  • salt;
  • high-sided container.

Cooking mode :

  1. Break the eggs into a bowl. Stir until frothy.
  2. Add salt and rice flour. Mix.
  3. Add the cornmeal. Beat.
  4. Carefully pour in the oil and water. Mix.
  5. Cook.
  6. Can be served with honey, jam or salt.

Salads

Mushroom and meat salad

Required:

  • mushrooms – 500 gr;
  • chicken meat (breast) – 200 g;
  • lettuce leaf – 6-7 pcs. ;
  • crackers – 100 g;
  • cheese – 100 gr;
  • sour cream – 1 tbsp. L.
A gluten-free menu can include a hearty mushroom and chicken salad

Cooking mode :

  1. Wash and chop the mushrooms. Fry.
  2. Fry the chicken, add salt.
  3. Cut the lettuce and cheese.
  4. Prepare some crackers. Add to salad.
  5. Add all ingredients to a bowl, mix with sour cream and salt.

Seafood salad

Required:

  • mussels – 100 gr;
  • sirtaki – 100 gr;
  • tomatoes – 3-4 pieces;
  • lemon juice;
  • salt;
  • olive oil – 1 tbsp. spoon.
Seafood salad - a healthy dish for those following a gluten-free diet

Cooking mode :

  1. Arrange the mussels in a salad container.
  2. Cut the sirtaki into cubes.
  3. Wash the tomatoes and cut them into cubes.
  4. Add salt, lemon juice, season with olive oil.

Diet price

On average, the price of a weekly menu starts at $30. All ingredients can be purchased in classic hypermarkets. There are also stores selling gluten-free products. There they cost several times more. So it will be more economical to cook all the food at home.

results

Weight loss thanks to this diet occurs within a week. You can lose 3 kg. The manifestation of allergic reactions decreases within 2 weeks. The intestines are completely cleansed and return to normal after 1-1. 5 months.

Comments

This diet has a positive effect on health.

People who have tried this diet are happy with the results:

  • the intestines are cleaned;
  • chronic illnesses disappear;
  • lightness appears;
  • weight decreases;
  • the condition of the skin improves;
  • the risk of allergic reactions is reduced.

The gluten-free diet has rightly gained its popularity. It is very beneficial for the body and gives many positive results, and thanks to the wide list of products you can create not only a healthy, but also a tasty menu.