How to eat gluten


Gluten is found in wheat (durum wheat, spelled, einkorn, farina, farro, kamut wheat protein Khorasan and spelled), rye, barley and triticale. Gluten foods help keep their shape, acting as a glue that holds the food together. Gluten has gotten a bad reputation lately because it can be difficult for many people to digest. If you’ve been toying with the idea of ​​going gluten-free, here are some tips.

Here is a list of gluten-free foods to enjoy:

  • Potatoes
  • buckwheat
  • Avena (* must be labeled to avoid cross free of gluten contamination)
  • corn / maize
  • Rice
  • Quinoa
  • Amaranth
  • teff
  • millet
  • Beans
  • nut butters and nut
  • Eggs
  • fresh fruit
  • fresh vegetables
  • Herbs and spices
  • meat and fish bought without sauce or condiments
  • homemade soups (avoid bouillon cubes, barley malt, and all kinds of pasta)
  • juice (100% fruit juice)

foods to avoid when going gluten:

  • wheat
  • kamut
  • Spelt
  • Rye
  • barley
  • Oats are avoided in general, as they are almost always processed in mills processed grains containing gluten
  • modified starch foods
  • enzymes barley (found in most breakfast cereals), soy sauce, vinegar and distilled water (malt vinegar )

If you are 100% gluten free due to an allergy or celiac diagnosis, be aware of cross-contamination. Make sure you have the preparation areas dedicated gluten-free foods and be sure to clean appliances such as toasters background that may contain the crumbs of products containing gluten.

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