Gluten free diet. List of permitted and prohibited products. Recipes, menu of the week.

The list of gluten-free dietary products is gaining more and more popularity. What is its essence, why it is so useful and what results it gives, we must 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 fluffy. 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 that contain gluten. This is done to cleanse the body, restore the digestive system and its normal functioning.

Giving up gluten produces positive changes in 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 often expressed through allergic reactions.

For autism, schizophrenia and Down syndrome diseases, this diet is also indicated. Research shows that any change in genes and their excess can alter the functioning of the body.

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

In turn, gluten-free nutrition is necessary to:

• bronchial asthma;
• Parkinson's disease;
• Mellitus diabetes;
• autoimmune hepatitis;
• obesity;
• atherosclerosis;
• allergies to vegetable proteins;
• psoriasis;
• frequent migraines;
• chronic constipation.

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

Benefit

Gluten is not only harmful, but also beneficial:

• it is saturated with energy;
• binds vitamins and microelements;
• increases hemoglobin;
• strengthens the immune and skeletal system;
• helps 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 this diet is followed.

Advantages	Defects
The body gets rid of toxins and harmful waste; Increases activity, improves mood; A varied diet; Feel good; Suitable for losing weight; Useful in infant feeding; Allows relief from various diseases.	It is necessary to constantly monitor the composition of products; Lack of vitamins and minerals.

Eating gluten-free foods helps control 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 to lose weight

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

Experts usually recommend this type of diet to lose weight. It is most often 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 sweet foods, fast food and pasta. If a person does not suffer from celiac disease or individual gluten intolerance, it is not necessary to completely exclude gluten-free products.

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

• increases hair growth, strengthens it;
• reduces various skin rashes, irregularities and roughness;
• improves the general condition of a person;
• increases performance;
• reduces weight;

• normalizes metabolic processes;
• keeps you full for a long time.

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

But its absence leads to a lack of vitamins:

• B Group;
• 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 in the body and also weakens the immune system. To avoid this, it is advisable to 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.

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

Allowed cereals:

• Buckwheat
• Corn
• Rice
• Darling
• Tapioca
• soy

Parents should follow the following recommendations:

1. It is best to store gluten-free products in a specially designated cabinet compartment;
2. A special baking knife must be used;
3. Be sure to wash your hands when preparing food for your child at the same time as regular food;

4. Use separate plates;
5. Keep harmful products out of the reach of children;
6. The product should not be given to a child if its gluten content is questionable.

Permitted and prohibited products

A gluten-free diet includes a list of products that will help you create the most balanced menu so that essential substances for the body are not lacking. Gluten can be replaced by a variety of 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 any 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 vegetables; Dairy products, cheeses; Compotes/fruit drinks/cocoa/caffeine-containing drinks; Gluten-free baked goods; Cereals (rice, tapioca, buckwheat, lentils, soybeans); Fish meat; Seafood; Linden flower, honey; Walnuts; legumes; Butter.	Cereals (barley, oats, millet, semolina, rye); Baked goods made with white and rye flour; Products containing meat; Gelatin semi-finished products; Fast food; Fermented drinks, juices, whiskey, bourbon, lemonades; Mayonnaise, various sauces, tomato paste, condiments; Canned food; French fries; Store-bought fruit and vegetable purees; Sweets.

Prohibited foods contain a lot of gluten.

This diet prohibits taking certain medications in tablets.

Banned food additives

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

• E160 – carotenes, dyes;
• E150 – sugar color (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 you include 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 allowed and prohibited for consumption is provided above)can be represented by this menu option:

Day of the week #1	Breakfast: cottage cheese with any fruit, green tea; Lunch: meat broth/soup, fresh vegetables; Snack: peach casserole, milk; Dinner: chicken (boiled), vegetables, tea.
Day of the week #2	Breakfast: boiled eggs (2 pieces), steamed dumplings, tea; Lunch: vegetable broth, baked chicken, vegetables; Snack: fruit salad, kefir; Dinner: tapioca with chicken, peas.
Day of the week #3	Breakfast: vegetable 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 scrambled eggs with vegetables, tea; Lunch: vegetarian soup, baked fish; Snack: herbed cottage cheese, gluten-free bread/crisps; Dinner: French fish, vegetables.
Day of the week #5	Breakfast: corn fritters, honey, tea, fruit; Lunch: turkey broth soup, 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 cream, salad with chicken and vegetables; Snack: cornflour pancakes with jam, a glass of kefir; Dinner: rice with zucchini and tomato, baked chicken.
Day of the week #7	Breakfast: poached eggs, fruit, tea; Lunch: mushroom soup, meat and vegetable salad; Snack: cottage cheese with fruit, 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 adequate glycemic index.For example, people with diabetes are recommended to eat oats, since their glycemic index is adequate to maintain the required 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 maintain health.

Sometimes gluten affects patients' intestines. Then, the doctor introduces gluten-free foods into the diet to provide all the nutrients 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.

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

Contraindications

You should not follow this diet if:

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

Gluten intolerance can only be detected through a blood test. This type of nutrition must be selected by a doctor.

First course recipes for a gluten-free diet

Noodles with vegetables

Required:

• tomatoes – 3-4 pieces;
• bell pepper – 2 pieces. ;
• bulb;
• ½ carrot;
• rice noodles;
• chicken soup.

Cooking method:

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

Mushroom soup

Required:

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

Cooking method:

1. Wash the mushrooms and chop them.
2. Boil water in a saucepan.
3. Add the mushrooms.
4. Chop 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.

Cooking method:

1. Defrost the fish, wash it and cut it. Fill the entire mold with it.
2. Wash and chop the vegetables.
3. Place the tomatoes in the second layer, the bell peppers in the third, the onion in the fourth, and the potatoes in the fifth.
4. Mix the eggs with the cream/milk and add salt. Fill it all up.
5. Salt to taste.
6. Bake in the oven 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 method:

1. Wash the vegetables.
2. Cut into cubes.
3. Pour into 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.

Cooking method:

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

waffles

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. Stir until foamy.
2. Add salt, rice flour. Mix.
3. Add the corn flour. Defeat.
4. Carefully pour in the oil and water. Mix.
5. Bake.
6. It 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 pieces;
• crackers – 100 g;
• cheese – 100 grams;
• sour cream – 1 tablespoon. l.

Cooking method:

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

Seafood salad

Required:

• mussels – 100 gr;
• sirtaki – 100 grams;
• tomatoes – 3-4 pieces;
• lemon juice;
• salt;
• olive oil – 1 tablespoon. spoon.

Cooking method:

1. Place the mussels in a salad bowl.
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 regular hypermarkets. There are also stores selling gluten-free products. There they cost many times more. Therefore, it will be more economical for you to cook all your food at home.

results

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

Reviews

This diet has a positive effect on health.

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

• the intestines are cleansed;
• chronic diseases disappear;
• lightness appears;
• weight decreases;
• inprove skin's condition;
• 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 extensive list of products, you can create not only a healthy, but also a tasty menu.