Fred's tips to eat gluten free

Gluten is a protein type in some cereals. It is gluten which brings elasticity to bread, allows it to rise, being smooth and supple. The most well known cereal containing it is wheat in all its shapes (flour, pasta, semolina…). However, rye, oat, barley and spelt all contain it as well. The list is rather long and the simplest way to remember is BROWS: barley, rye, oat, wheat, spelt. Many other cereals or pseudo-cereals do not contain any: quinoa, millet, buckwheat, rice… These carbs can be eaten as part of a gluten free diet. Nonetheless, you still need to adapt your culinary habits.

When you adopt a gluten free diet, you don’t necessarily lose weight. It’s more about digestive wellbeing anyway. People with a celiac diagnosis must get rid of gluten much more strictly than people with a sensitivity to it. 

Nevertheless, cakes and breads are what people miss the most in this diet. These recipes rely most on gluten’s elasticity contained in wheat flour. You need to think differently to adapt your recipes: mix different flours (rice, buckwheat) and starch (corn or potato); and use different textures: finer crusts, softer bread… Also think about using whole flours to have more nutrients and vary the plant-based fats to avoid developing deficiencies. Be careful with ready-made meals which often contain gluten (check the ingredient list thoroughly) as well as traces from contaminated ingredients. It is about food but when you are dealing with a disease every day, you also need to think about kitchen utensils and appliances which might contain gluten such as the toaster, the bread cutting board… If you share your home, you need to make sure these are not shared especially if you have celiac disease. To each their own to keep healthy! Last interesting pointer to diversify your diet: steal inspiration from world food and countries where wheat is less prominent. Corn in Latin America, potatoes in the UK, rice in Asia: all these cultures have many recipes which are naturally gluten free and which will let you happily share a meal with the whole family!