Lists of the Meal Plan for Gluten Free Diet
This article will invite you to talk about the popular topic. That is about the meal plan for gluten free diet. Well, as awareness of healthy lifestyles increases, various types of diets are increasingly popular among modern society. One of them is a gluten-free diet, namely diet by limiting and even cutting food intake that contains gluten or a type of protein in wheat and flour.
Processing gluten-free food is not allowed to be careless, you know. Especially for people who have never made gluten-free preparations, there are several things that must be considered so that the food remains healthy, delicious, and certainly not contaminated with gluten.
The ways to process gluten-free food
So, before knowing the kinds of food for gluten-free diet, it is good to know how to process the gluten-free food. Do you want to know more? The following are things that must be considered before processing gluten-free food:
1. Get to know the types of gluten-free foods
Before deciding to apply a gluten-free diet, you certainly need to know what foods contain gluten. The first thing you can do is write a list of foods that are gluten-free or contain gluten.
2. Choose gluten-free flavor enhancers
The gluten-free is always tasteless and not delicious to eat, isn’t it? Well, getting around the use of the right spices turns out to be able to produce gluten-free processed which is no less delicious.
The simplest way is to diligently look for alternative ingredients that are gluten-free. For example, the use of butter for sautéing can be replaced with olive oil, shortening, or coconut oil.
3. Read the nutritional content of food packaging
Although some foods usually have labeled ‘gluten-free’ on the packaging, it never hurts to re-examine the table of nutritional content before buying gluten-free food. Usually, foods that are truly gluten-free will include the GFCO logo on the packaging.
4. Use clean cooking utensils
Try to make cooking utensils to process gluten-free food completely clean of leftover food that may still be attached. If necessary, you can soak all cooking utensils with warm water so that the dirt and food residue that sticks to the surface is completely lifted.
5. Store gluten-free food separately
As explained earlier, the slightest contamination of gluten can damage the entire content of gluten-free foods. To work around this, it’s best to separate storage places for gluten and gluten-free foods.
In addition, do not store the two food ingredients close together.
Kinds of food for a gluten-free diet
There are many gluten-free choices that allow you to enjoy healthy and delicious food.
Here is a list of gluten-free foods:
Meat and fish: All meat and fish, except meat that is worn or coated.
Eggs: Eggs are naturally gluten-free.
Milk: Ordinary milk products, such as ordinary milk, yogurt, and ordinary cheese. However, flavored dairy products might add ingredients that contain gluten, so you need to read food labels.
Fruits and vegetables: You should know that fruits and vegetables are gluten-free.
Gluten-free grains: Quinoa, buckwheat, rice, tapioca, sorghum, millet, spinach, corn, arrowroot, teff and wheat (if labeled gluten-free).
Gluten-free potatoes and flour: Potatoes, corn, corn flour, potato flour, chickpeas flour, almond flour, soy flour, coconut flour, and tapioca flour.
Nuts and seeds: all nuts and seeds.
Spreads and oils: All vegetable and butter oils.
Herbs and spices: All herbs and spices.
Beverages: Most drinks, except beer (unless labeled gluten-free).
Those are the lists of meal plan for gluten free diet.