{"id":170739,"date":"2018-09-20T06:06:44","date_gmt":"2018-09-20T06:06:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=170739"},"modified":"2018-09-20T06:06:44","modified_gmt":"2018-09-20T06:06:44","slug":"gluten-free-diet-how-to-do-it-right","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2018\/09\/20\/gluten-free-diet-how-to-do-it-right\/","title":{"rendered":"Gluten-Free Diet \u2013 How to Do It Right"},"content":{"rendered":"

Going gluten-free has health benefits for people who are sensitive to gluten. It can also be a good way of avoiding a lot of highly processed foods. But it all depends on how you put your gluten-free diet together. Let\u2019s look at what you need to know to set up a healthful gluten-free diet.<\/strong>
\n<\/p>\n

Know where to find gluten<\/strong><\/h2>\n

The main three sources of gluten are wheat, rye, and barley but it\u2019s not enough to know that if you want to successfully navigate a gluten-free diet today. For example, there are different varieties of wheat that all contain gluten here are their commonly used names: Durum, Einkorn, Emmer, Kamut, Farina, Farro, Graham, Semolina, and Spelt. There\u2019s also Triticale, which is a hybrid grain made from wheat and rye, and of course, contains gluten too. And all of these types of grains are still just the base ingredients.<\/p>\n

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\u00a9\u00a0Profimedia, Cultura RM<\/figcaption><\/figure>\n

Read food labels<\/strong><\/h2>\n

It would be easiest to just eat wholesome, single-ingredient foods and only worry about wheat, rye, and barley. But that\u2019s not likely to happen in the real world. Unfortunately, refined grains, wheat especially, are used in production of a shockingly high percentage of all foods and beverages available in stores today. Thankfully, all foods that contain any of the above mentioned gluten sources must have that information on the label. So get in the habit of reading food labels.<\/p>\n

Know what to choose instead<\/strong><\/h2>\n

Now that you know how to avoid gluten let\u2019s look at some worthy replacements.<\/p>\n

Swap pasta for zucchini<\/strong><\/em><\/p>\n

If you\u2019re looking for a healthy alternative to pasta then learn a recipe for zucchini noodles, they feel surprisingly similar and contain less carbs and calories as a bonus! You can also go with pasta made with tapioca, rice starch, or corn starch but with those you\u2019re just replacing one processed food for another.<\/p>\n

Swap bread for potatoes<\/strong><\/em><\/p>\n

There\u2019s not really a good replacement for bread. Any of those gluten free options are highly processed and lacking in nutrients. If you want to improve your diet start thinking about your meals differently. Have some potatoes or plantains with a piece of ham instead of a ham sandwich.<\/p>\n

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\n Health & Training<\/a>\n <\/div>\n
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Energy Bars: Gluten-Free Chocolate Chip Pumpkin Bars<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Swap couscous for rice<\/strong><\/em><\/p>\n

If you\u2019re looking for something that looks and feels like couscous then you have plenty of great naturally gluten-free options like rice, quinoa, buckwheat, millet, or amaranth just to name a few.<\/p>\n

Swap beer for wine<\/strong><\/em><\/p>\n

Most beers and some types of whisky too, are made with malted barley or wheat flour that contains gluten. But don\u2019t worry there\u2019s always wine. Most clear unflavoured alcohol should be fine too.<\/p>\n

Swap wheat flour for tapioca<\/strong><\/em><\/p>\n

Tapioca has very similar characteristics for baking as wheat flour. But there are many other naturally gluten-free flours like corn, arrowroot, chickpea, almond, or coconut flour. Just remember that flours are highly processed foods, the less you eat of them in general, the better.<\/p>\n

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\n Health & Training<\/a>\n <\/div>\n
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Energy Bars: Homemade Endurance Raw Bar<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

And of course there\u2019s an endless list of pastries, pizzas, baked cereals, cookies, muffins, crackers, pretzels, and cakes that all have their gluten-free counterparts. The food industry made sure you will never have trouble finding a wide selection of these. But they don\u2019t belong to a healthy diet, regardless of gluten content.<\/p>\n

Get enough fibre<\/strong><\/h2>\n

Avoiding gluten means avoiding good sources of fibre like bread, pasta, or couscous. The problem is not all replacements contain as much fibre as the original. For example, a cup of rice flour has 4 g of fibre compared to wheat flour that has 12 g per cup. Make sure to keep high fibre foods like beans, lentils, peas, almonds, and plenty of veggies in your diet to compensate for the differences.<\/p>\n

If you keep your eye on gluten and use the opportunity to replace processed gluten containing foods for wholesome naturally gluten-free foods, you will have a superior diet.<\/p>\n","protected":false},"excerpt":{"rendered":"

Going gluten-free has health benefits for people who are sensitive to gluten. It can also be a good way of […]<\/p>\n","protected":false},"author":12,"featured_media":170741,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[747,2299,2300],"global-categories":[],"class_list":["post-170739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-eat-to-ride","tag-gluten-free","tag-gluten-free-diet"],"yoast_head":"\nGluten-Free Diet \u2013 How to Do It Right - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Going gluten-free has health benefits for people who are sensitive to gluten. It can also be a good way of avoiding a lot of highly processed foods. 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