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Gluten-free diet. List of permitted 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 need to understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in cereals. Thanks to its sticky properties, bread has elasticity, and various sauces and margarine have a creamy texture. It makes bread and all breads soft, airy and spongy. It is used as a stabilizing agent in production.

The essence of a gluten-free diet

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

Avoiding gluten causes positive changes within a week.

Who is this diet recommended for?

It is mainly used for various diseases. Doctors recommend this diet primarily to people suffering from celiac disease. Simply put, this is an individual intolerance to gluten, which is most often expressed by allergic reactions.

This diet is also indicated for autism, schizophrenia and Down's syndrome. Studies show that any change in genes and their excess can disrupt the functioning of the body.

With changes in such genes, the peptides produced during the breakdown of gluten are not digested. It can affect the organs of the nervous system in the body. A person may have epileptic seizures and developmental delay.

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

  • bronchial asthma;
  • Parkinson's disease;
  • diabetes mellitus;
  • autoimmune hepatitis;
  • obesity;
  • atherosclerosis;
  • allergy to vegetable protein;
  • psoriasis;
  • frequent migraine;
  • chronic constipation.

Regular consumption of gluten can harm even a healthy person.

Benefit

Gluten is not only harmful, but also beneficial:

  • saturates with energy;
  • binds vitamins and trace elements;
  • increases hemoglobin;
  • strengthens the immune and skeletal system;
  • helps the body to absorb vitamins faster;
  • normalizes bowel function;
  • recovers quickly after long illnesses and operations.

The good and the bad

Gluten-free diet (list of products later in the article) has many advantages. If you follow this diet, the body gets the most useful substances from vegetables, fruits and meat.

Advantages Defects
  • The body gets rid of harmful waste and toxins;
  • Increases activity, improves mood;
  • A varied diet;
  • To feel good;
  • Suitable for weight loss;
  • Useful in baby food;
  • It allows to get rid of various diseases.
  • It is necessary to constantly monitor the composition of products;
  • Lack of vitamins and minerals.

Eating gluten-free foods can help manage celiac disease and gluten intolerance. It is also a great way to combat intestinal discomfort and reduce the risk of diabetes and cancer.

Gluten-free diet for weight loss

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

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

This food arrangement gives good results in weight loss. This happens by giving up any sweet food, fast food, pasta. If a person does not suffer from celiac disease or individual gluten intolerance, then it is not necessary to completely exclude gluten-free products.

A gluten-free diet (list of products in the next part of the article) has a number of features:

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

A diet that almost completely excludes gluten is considered the most correct.

But its absence causes vitamin deficiency:

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

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

Gluten-free diet for children

Celiac disease causes a lot of trouble, especially for young children. When ingested, gluten actively irritates the intestinal walls. It causes swelling in the body, gas, diarrhea, constipation, rashes, and also weakens the immune system. To avoid this, you should choose a gluten-free menu.

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

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

Exclusion of grains from the diet causes carbohydrate deficiency in the child. To prevent this from happening, it is important to diversify the menu with legumes, potatoes, and eat a lot of vegetables and fruits.

Allowed cereals:

  • buckwheat
  • corn
  • rice
  • millet
  • Tapioca
  • Soya

Parents should follow the following recommendations:

  1. It is better to store gluten-free products in a special section of the cabinet;
  2. A special bread knife should be used;
  3. Be sure to wash your hands when preparing food for your child at the same time as a regular meal;
    4. You should wash your hands before preparing gluten-free food for your child.
  4. Use separate dishes;
  5. Keep harmful products out of the reach of children;
  6. If the gluten content is suspected, the product should not be given to the child.

Permitted 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 with different products. And the food can be changed with different recipes.

The body gets trace elements from cereals, vitamin B from meat, fish and eggs. If you need minced meat to prepare any dish, then you should prepare it yourself from meat at home. Store-bought mince may contain wheat flour, bread, and chemical additives. Eating vegetables and fruits regularly will be beneficial.

Healthy foods Harmful products
  • Vegetable oils;
  • eggs of all birds;
  • Legumes;
  • Fruits and vegetables;
  • dairy products, cheeses;
  • Compotes/fruit drinks/cocoa/drinks containing caffeine;
  • Gluten-free bakery products;
  • Cereals (rice, tapioca, buckwheat, lentils, soy);
  • meaty fish;
  • sea products;
  • Flower, linden honey;
  • nuts;
  • Legumes;
  • butter.
  • Cereals (barley, oatmeal, millet, semolina, rye);
  • bakery products made from white and rye flour;
  • meat products;
  • Jelly semi-finished products;
  • Fast food;
  • fermented drinks, juices, whiskey, bourbon, lemonades;
  • Mayonnaise, various sauces, tomato paste, spices;
  • Canned food;
  • chips;
  • Store-bought fruit/vegetable purees;
  • Sweets.

Prohibited foods contain a lot of gluten.

This diet prohibits taking certain tablet medications.

Prohibited food additives

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

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

What foods can you include in a gluten-free diet?

This diet is healthy, varied and consists of tasty foods:

  • vegetable/broth soups;
  • porridge;
  • gluten-free bakery products;
  • fruit puree / salads;
  • vegetable stews;
  • meatballs, cutlets;
  • cottage cheese with any fruit;
  • stew;
  • boiled egg, omelette, boiled egg.

Weekly menu for a gluten-free diet

Gluten-free diet (the list of permitted and prohibited foods is given above)This can be represented by the menu option:

Day of the week #1
  • Breakfast: cottage cheese with any fruit, green tea;
  • Lunch: beef broth/soup, fresh vegetables;
  • Snack: peach stew, milk;
  • Dinner: chicken (boiled), vegetables, tea.
Day of the week #2
  • Breakfast: boiled eggs (2 pieces), steamed meatballs, tea;
  • Lunch: vegetable juice, boiled chicken, vegetables;
  • Snack: fruit salad, kefir;
  • Dinner: tapioca with chicken, green peas.
Day of the week #3
  • Breakfast: vegetables in an omelette, banana with strawberries 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 eggs with vegetables, tea;
  • Lunch: vegetarian soup, baked fish;
  • Snack: cottage cheese with greens, gluten-free bread/crumbs;
  • Dinner: French fish, vegetables.
Day of the week #5
  • Breakfast: corn fritters, honey, tea, fruit;
  • Lunch: turkey broth soup, vegetables;
  • Snack: cottage cheese stew, kefir;
  • Dinner: buckwheat, steamed chicken cutlets, vegetables.
Day of the week #6
  • Breakfast: cottage cheese, fruit with Greek yogurt, tea;
  • Lunch: cream tomato soup, salad with chicken and vegetables;
  • Snack: corn pancakes with jam, a glass of kefir;
  • Dinner: rice with zucchini and tomatoes, baked chicken.
Day of the week #7
  • Breakfast: boiled eggs, fruit, tea;
  • Lunch: soup with mushrooms, salad with meat and vegetables;
  • Snack: cottage cheese with fruit, kefir;
  • Dinner: vegetable stew, boiled beef.

Gluten-free diet for diabetes

Diabetics are encouraged to eat gluten-free foods, but not all.Not all gluten-free foods have the appropriate glycemic index.For example, people with diabetes are recommended to eat oatmeal, because its glycemic index is suitable for maintaining the proper level of blood sugar.

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

Sometimes gluten affects the intestines of patients. Then the doctor includes gluten-free foods in the diet to provide all the nutrients for proper functioning.

The dangers of a gluten-free diet

The dangers of this diet are as follows:

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

Because of this, weakness, apathy and lack of concentration can occur.

Contraindications

You should not follow such a diet if:

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

Gluten intolerance can only be detected by a blood test. Such nutrition should be selected by a doctor.

First course recipes for a gluten-free diet

Noodles with vegetables

Is required:

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

Cooking method:

  1. Wash and chop the vegetables.
  2. Boil broth.
  3. Add vegetables, cook for 10 minutes.
  4. Add noodles, cook until done.
  5. Salt to taste.

Mushroom soup

Is required:

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

Cooking method:

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

Second courses

Fish in French

Is required:

  • tilapia/pangasius fillet - 1 kg;
  • tomatoes - 5 pieces;
  • light bulb;
  • eggs - 7-8 pcs. ;
  • 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 method:

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

Vegetable stew

Is required:

  • zucchini - 2 pieces;
  • eggplant - 2 pieces;
  • tomatoes - 3-4 pcs. ;
  • ½ onion;
  • bell pepper - 3 pieces;
  • homemade tomatoes - 100 ml;
  • salt.

Cooking method:

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

dessert

Stew without wheat flour

It will be necessary:

  • cottage cheese - 800 g;
  • sugar - 1 cup;
  • eggs - 3 pieces;
  • potato starch - 2 tbsp. l. ;
  • salt.
Flourless stew is an ideal dessert for gluten-free people.

Cooking method:

  1. Add an egg to the curd. Beat until smooth.
  2. Break 2 eggs, separate the yolk from the white.
  3. Pour sugar (half a cup) into the bowl with the yolk. To win.
  4. Beat the whites until they form airy peaks. add salt.
  5. Add the yolk to the curd. Add the remaining sugar and potato starch. To win.
  6. Pour the whites. Mix everything.
  7. Pour the batter into the greased mold.
  8. Bake at 180 degrees for 30-40 minutes.

Waffles

You will need:

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

Cooking method:

  1. Crack the eggs into a bowl. Mix until frothy.
  2. Add salt and rice flour. Mix it up.
  3. Add the cornmeal. To win.
  4. Carefully pour oil and water. Mix it up.
  5. To cook.
  6. It can be served with honey, jam or salt.

Salads

Salad with mushrooms and meat

Is required:

  • mushrooms - 500 g;
  • chicken meat (breast) - 200 g;
  • lettuce leaves - 6-7 pcs. ;
  • crackers - 100 g;
  • cheese - 100 g;
  • sour cream - 1 tablespoon. l.
A gluten-free menu might include a hearty mushroom and chicken salad

Cooking method:

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

Seafood salad

Is required:

  • mussels - 100 g;
  • sirtaki - 100 g;
  • tomatoes - 3-4 pcs. ;
  • lemon juice;
  • salt;
  • olive oil - 1 tbsp. spoon.
Seafood salad - a healthy meal for those on a gluten-free diet

Cooking method:

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

Diet price

The price of an average weekly menu starts at $30. All ingredients can be bought in ordinary hypermarkets. There are also shops for prepared gluten-free products. There they are many times more expensive. Therefore, it will be more economical to cook all meals at home.

results

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

Reviews

This diet has a positive effect on health.

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

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

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