A Beginner's Guide To A Gluten-Free Diet

You must have heard about this whole gluten-free diet thing, right? Maybe your friend or a  family member is on it, or maybe you have read about celebrities swearing by it. But what’s the deal with a gluten-free diet? Come, let's explore! 

From choosing gluten-free foods for health reasons to exploring a new way of eating, there is a lot to gain from a deeper understanding of gluten free foods and their attributions. 

What Is Gluten

Gluten is a protein found in wheat, barley, and rye that gives a stretchy texture to dough. We are talking about that chewiness you love in your bread or pizza crust. Although gluten is harmless for most, people opt for a gluten-free diet if they have celiac disease, a wheat allergy, or some kind of gluten sensitivity. Many people educate themselves about the foods that contain gluten, so that they can skip some forms of carbohydrates as well. This can be an effective strategy for managing your weight, although we advise you to get in touch with a nutritionist or dietician before making any drastic changes in your diet. 

Benefits Of Going Gluten-Free

By avoiding foods that contain gluten, you may find you gain from the following benefits:

More Energy

If you are prone to those pesky feelings of fatigue during the course of your day, ditching gluten can make you feel more energised and spirited. 

Better Digestion

Many people complain about feeling bloated post meals. For them, going gluten-free can be a good solution, as gluten-free foods can facilitate smoother digestion and honestly, less tummy troubles. 

Beautiful Skin

Gluten in your food can trigger skin conditions like acne and eczema for some individuals. A gluten free diet can make your complexion clearer and more radiant by keeping your gut health in check and preventing inflammation that might be causing skin breakouts.

Weight Management

If you want to shed a few pounds, going gluten-free could be a game-changer for you. Foods that contain gluten are sometimes high in calories, so opting for gluten-free alternatives like Amaranth flour, multi-grain atta, etc., might help you be kinder to your waistline while replenishing all the essential nutrients in your body.

Gluten-Free Foods

If you’re looking to reduce your gluten intake, check out this gluten-free diet food list to make a yummy diet plan for yourself that aligns with your taste and nutritional requirements:

     1. Fruits and Vegetables

Gluten is primarily found in grains such as wheat, barley, and rye, and their derivatives. Fruits and vegetables are naturally gluten free and amongst the most important components of a gluten-free diet.

      2. Grains Or Flours That Are Gluten-Free

If you are planning to go on a gluten free diet, the following food items from I Say Organic can be excellent picks for you:

  • Besan (Gram Flour)

Besan, or gram flour, is known  for its flavour, versatility and even skincare benefits. It is gluten-free in nature and has a high protein content which makes it a nutritious addition to your diet. Moreover, it can be used for both savoury and sweet dishes.

  • Amaranth Flour

Amaranth Flour is derived from the super nutritious Amaranth seeds that have high levels of calcium, iron, and protein. It’s gluten-free and can be used in various dishes from stir-fries to desserts. The huge number of health benefits and flavour options will make you want to get your hands on this pronto!

  • Kuttu Atta (Buckwheat Flour)

Buckwheat flour, also known as Kuttu ka atta, is a powerhouse of nutrients and an excellent gluten-free substitute for wheat. It is widely used for fasting in India. Besides being low in calories and high in antioxidants, it can improve digestion, and help regulate blood sugar levels as well.

  • Sorghum Flour (Jowar Atta)

Jowar atta is a gluten-free grain which has a number of essential nutrients. It is a gluten free and diabetic-friendly alternative to all-purpose flour. You can use it for making rotis, pakoras, and a variety of other dishes.

        3. Gluten-Free Snacks

Worried about your mid-day or late night hunger pangs? I Say Organic’s Amaranth Mini Bars, Almond Cookies and Sesame Chikki can be great additions to your snack drawer. These are perfect for satiating your hunger while tingling your taste buds. 

We hope that the above-mentioned information on the gluten-free diet food list will expand your understanding of what gluten is, and help you master the art of gluten-free cooking for yourself and your loved ones. 

We understand that transitioning to a gluten-free diet might seem like an uphill task at first, but with information, patience, and creativity, you can enjoy a number of culinary experiments with gluten-free foods and propel yourself onto a path of feeling healthier and happier. To that end, I Say Organic is here to handhold you for all your organic food needs!

Frequently Asked Questions On Gluten Free Diet

     1. Does rice have gluten?

      No. Rice does not contain gluten. 

     2. Can I still eat out at restaurants while following a gluten-free diet?

   Absolutely. Once you equip yourself with the right knowledge about which         foods contain gluten, you can order accordingly. Many restaurants will   accommodate your preferences, so it’s always worth communicating your requirements to the staff at the respective restaurants. 

    3. Does milk have gluten?

No. Milk doesn’t have gluten in it. 


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