Dieting isn’t always easy, especially when you’re doing something stricter like being gluten free. While the Atkins program can get you started towards a gluten free lifestyle, going gluten free cuts many other things out of your diet as well.
When you’re starting anything new, having some tips and pointers can make things easier. So, here are some gluten free tips to help you make a healthy change in your lifestyle:
Read labels
Unless a product is specifically labeled gluten free, don’t assume that it is, especially when it comes to things you think would be gluten free. When you’re beginning a gluten free diet, make sure you read labels so you’re certain what you’re buying doesn’t contain gluten. This seems intuitive, but gluten may be in more things than you realize.
Other whole grains
Everyone goes through a bit of a grieving process when they start a diet and have to give up some of their favorite foods. Luckily, there are usually substitutes available. Most corn, brown rice and quinoa are whole grains that can be used as substitutes for grains that contain gluten. There are also many packaged gluten free baking mixes, so try some to find your favorite. Many of these other grains can be effectively used as substitutes for bread.
Plain corn – the kind you eat right off the cob – is always gluten-free. Just be cognizant with foods that use corn meal. Unfortunately, most recipes for “corn muffins” include more wheat flour than corn meal. Unless they specify that they are gluten free, read the label to be sure that it is.
Bread substitutes
Bread is high in carbs and normally contains gluten, so it can be difficult to give up whether you’re going gluten free or are on the Atkins diet. There are many things that can be used as substitutes for bread like Portobello mushrooms, lettuce wraps, eggplant slices and other wraps.
Get a gluten free app
Apps are designed to make life a little easier and there is an app for everything, so download an app that helps with a gluten free diet and start using it. There are several to choose from, so read some reviews or try a couple out to find the right one for you.
Cross-Contamination
If you’re going gluten free because you have Celiac Disease, make sure you’re paying attention to what your food touches. Being in a kitchen and around other foods and ingredients, it can be easy for your plate, fork or food to come in contact with gluten, so keep a watchful eye.
Get a cook book
Sticking to a diet is easier when you’re following a recipe and have planned meals. Find a gluten free cookbook that has recipes you know you’ll enjoy and use it to help plan your meals.
FAQs
Making flatbread with coconut flour and butternut squash, sweet potatoes, or pumpkin is a creative and tasty flatbread alternative to wheat bread. Pros: gluten-free.
What are some good gluten-free alternatives? ›
Grains, starches or flours that can be part of a gluten-free diet include:
- Amaranth.
- Arrowroot.
- Buckwheat.
- Corn — cornmeal, grits and polenta labeled gluten-free.
- Flax.
- Gluten-free flours — rice, soy, corn, potato and bean flours.
- Hominy (corn)
- Millet.
Tips and Techniques to make better Gluten Free Bread
- Use psyllium husk powder.
- Let the dough rest (not exactly the same as a bulk proof)
- Mix or knead thoroughly.
- Use less yeast.
- Bake in a tin with tall sides.
- Bake for longer, often at a lower temperature.
- Create steam in the oven.
- Use the tangzhong or scalded flour method.
Here are some bread substitutes to try
Corn, reduced-carb or whole-grain tortillas. Cheese wraps or cheese slices. Coconut wraps. Cauliflower bread.
What can I eat instead of bread to avoid gluten? ›
The following grains, legumes, seeds, and other starchy foods are naturally gluten-free:
- Amaranth.
- Arrowroot.
- Beans.
- Buckwheat groats (also known as kasha)
- Cassava.
- Chia.
- Corn.
- Flax.
Treats that are surprisingly gluten-free
- Plain tortilla or potato chips: Keep in mind that seasoned chips may contain wheat starch.
- Plain chocolate: Read ingredients as some chocolate bars contain wheat-based wafers.
- Ice cream: Vanilla, chocolate and strawberry are safe bets. ...
- French fries: Potatoes are gluten free.
Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free. These symptoms usually go away after a few weeks on a gluten-free diet, but talk to your health care provider if they persist.
What is the biggest challenge of making gluten free bread? ›
One of the challenges is that when gluten-free dough is thickened with additives like starches and gums, it becomes sticky. Some bakers dust sticky dough with flour, but that's problematic with gluten-free formulations.
What is the best yeast for gluten free bread? ›
What type of yeast should be used to bake Gluten Free Bread? Active dry yeast and instant yeast both work well and are often interchangeable. Be on the lookout for any Rapid Rise yeast that is best for one rise. For most of us that's the way gluten free bread is baked, a single rise in the tin.
How do you make bread rise without gluten? ›
Eggs are natural leaveners that help boost the rise and volume of bread. Eggs also add moisture, flavor, and protein to gluten-free bread recipes. If you select a gluten-free bread recipe that includes eggs, you have a better chance that the resulting bread will have good color, more volume, and softer texture.
If it's just no bread:
- Meatloaf (I use quinoa rather than bread crumbs)
- Tacos/fajitas (you could do corn tortillas instead of flour or serve on lettuce like a salad)
- Roast chicken.
- Stir fry.
- Meatballs with vegetables zoodles or pasta or spaghetti squash.
By decreasing carbohydrate consumption such as bread, the body burns stored energy as glycogen (which is the image of stored carbohydrates in the liver and muscles), which leads to water loss and weight loss.
What kind of bread can you eat on a gluten free diet? ›
Breads made from rice, sorghum, teff, millet, cassava, buckwheat, amaranth, oat, almonds, and pure corn lack gluten. Hence, their flour can be incorporated into baking gluten-free breads. You can identify whether the bread is gluten-free by checking the ingredients on the product's label.
What is a gluten-free substitute for bread flour? ›
So now you've got the basics sorted, without further ado, here are my top 9 picks for the best gluten-free flour alternatives:
- Almond flour (also known as almond meal) ...
- Coconut flour. ...
- Buckwheat flour. ...
- Brown and white rice flour. ...
- Oat flour. ...
- Tapioca flour. ...
- Millet flour. ...
- Quinoa flour.
Sourdough is not gluten free, but we know that many people with IBS, gluten intolerance, or gluten sensitivity can tolerate sourdough bread. This is because the methods used to make sourdough break down some of the gluten in the flour so it is easier to digest. Think of sourdough as low-gluten rather than gluten-free.
What happens if there is no gluten in bread? ›
Flours without gluten do not provide the same elastic matrix for the structure and textures we associate with bread and baked goods. So gluten free bread can be described as more dense and lacking in the open light texture that we associate with wheat bread.
