PLANT-BASED GLUTEN-FREE DIET: WHAT YOU NEED TO KNOW

14AUGUST
2018

NATURALLY GLUTEN-FREE FOODS

If you have decided to follow a plant-based gluten-free diet, here are some helpful tips to get you off to a good start.

The first thing you need to know is what type of foods you can consume without any restrictions. Fresh fruits and vegetables are a good starting point, since most of these are naturally gluten-free. If you switch to a gluten-free diet, you can enjoy your favorite greens, berries, fruits and vegetables.

You have to be conscious of pre-cut fruits and vegetables, as they may have been sliced in a gluten-contaminated kitchen.

Focus on eating fruits and vegetables of all colors, as they will provide you with a wide range of nutrients.

SEEDS, NUTS, LEGUMES AND GLUTEN-FREE GRAINS

The list below offers a great variety of gluten-free grains, seeds, nuts and legumes. Choose plain, raw, unsalted, flavoring-free seeds and nuts to avoid cross-contamination.

Grains: Amaranth, buckwheat, quinoa, millet, brown rice, sorghum, teff.

Seeds: Chia seeds, flax seed, hemp seeds, sunflower seeds, pumpkin seeds, sesame seeds.

Nuts: Cashews, Brazil nuts, almonds, walnuts, macadamia nuts, hazelnuts.

Legumes: Black beans, kidney beans, lentils and chickpeas are all excellent natural sources of protein. When purchasing canned legumes, make sure the product does not contain wheat flour or wheat starch. Also, avoid buying dry legumes or legume flours from bulk bins due to the risk of cross-contamination.

GLUTEN-FREE FLOURS AND THICKENERS

When preparing food, make sure to substitute thickeners and other glutenous flour-based products with the following gluten-free options:

Flours: almond flour, chickpea flour, coconut flour, buckwheat flour, brown rice, teff.
Thickeners: arrowroot powder, tapioca starch, corn starch, potato starch.

SUMMARY

Following a gluten-free diet can be both healthy and delicious when you choose the right ingredients. Incorporate some of the options listed above and you'll be on your way toward better health.

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