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Gluten-free diet: Description, Purpose, Ingredient List
Table of Contents
1. How does a gluten-free diet work?
It is about the elimination of gluten, a mixture of plant proteins found in cereal products such as wheat (including orchid), rye, barley, and oats. The controversial issue remains oats, as the protein contained in it does not trigger the immune response characteristic of celiac disease. However, Polish oats are heavily contaminated with other cereals, which is why it is necessary to eliminate it from the diet. Despite restrictions, a gluten-free diet should provide energy and adequate amounts of nutrients necessary for the proper functioning of the body. Individuals suffering from celiac disease – in addition to eliminating gluten from daily nutrition – should follow the same recommendations and nutritional standards as healthy individuals. Therefore, on a gluten-free diet, the rules of the Nutrition and Physical Activity Pyramid developed by the Institute of Food and Nutrition should be followed. In the daily menu, products from each level of the pyramid should therefore be included. Cereal products should be replaced with gluten-free cereals such as rice, millet, buckwheat, and pseudocereals such as teff, amaranth, and barnyard millet. It is advisable to enrich the diet with Spanish sage or flaxseed, dried fruits, nuts, pumpkin and sunflower seeds, sesame, and poppy seeds. These products provide B vitamins, iron, vitamin E, and essential unsaturated fatty acids. Moreover, the diet should include products rich in high-quality protein – lean meat, fish, eggs, and dairy products. A gluten allergy often goes hand in hand with lactose intolerance (milk sugar). In this situation, calcium should be consumed in appropriate amounts through enriched plant-based beverages or in the form of a dietary supplement.2. Gluten-free diet - who is it designed for?
A gluten-free diet is only intended for individuals with celiac disease or gluten intolerance. In these individuals, gluten causes damage to the intestinal villi, which leads to a reduction in the absorption of nutrients in the small intestine and a significant impairment over time. This, in turn, results in clinical symptoms, such as chronic diarrhea, constipation, bloating, loss of appetite, abdominal pain, and weight loss. The gluten-free diet is essential for these individuals, as it aims to reduce the inflammatory process and rebuild the intestinal villi, thereby improving nutrient absorption. However, healthy individuals who tolerate gluten well should not exclude it from their diet, as eliminating any nutrient carries the risk of nutrient deficiencies. Avoiding grain products such as wheat, rye, barley, and oats can lead to a lack of fat-soluble vitamins, B vitamins, folic acid, calcium, iron, zinc, magnesium, and dietary fiber in the diet. Moreover, it can contribute to the development of type 2 diabetes, certain types of cancer, and heart attack. Additionally, a worsening of gut microbiota and lipid profile is observed in individuals on a gluten-free diet.3. Gluten-free diet - avoiding pitfalls
A gluten-free diet is often considered easy to maintain, as gluten-free products are readily available in stores. However, most gluten-free products are heavily processed and contain a multitude of chemical additives such as artificial flavourings, dyes, preservatives, emulsifiers, hardened fats and glucose-fructose syrup. Additionally, naturally gluten-free products such as millet can be dangerous if produced in environments where gluten is present. Gluten can be transmitted through the air and cause contamination. Many food products contain the statement "may contain traces of gluten". Therefore, it is crucial to pay attention to the ingredients list and look for products that are produced separately from gluten-containing products and have the symbol of a crossed-out ear of corn.4. Gluten-free diet in relation to body weight reduction
A gluten-free diet is not a weight loss diet, there is no scientific evidence to suggest that a gluten-free lifestyle has a positive impact on weight loss. An analysis of ready-made gluten-free products reveals significant amounts of fat (twice the amount of saturated fatty acids) and sugar, which can result in the body receiving more energy. It is often observed that gluten-free products are more calorific than their gluten-containing counterparts. Weight loss in some individuals following a gluten-free diet may be due to a reduction in carbohydrates, particularly high glycaemic index grain products such as white bread, fine-grained cereals, semolina, couscous, or white pasta. A reduction in body weight may also occur as a result of consuming fewer calories than required by the body, irrespective of the amount of gluten in the diet.5. Breakfast: rice compote with pears and nuts
Components: rice compote 60 g, rice milk 220 g, pear 65 g, walnuts 15 g, maple syrup 5 g. Rice compote is rinsed under cold water, then drained. An almond beverage is added to the rinsed rice compote. The rice compote is then boiled, the heat is decreased and cooked for approximately 15 minutes with a lid. After cooking, the pear is cut into eighths, walnuts and a small portion of maple syrup are added. Nutritional value: protein: 14 g, fat: 16.7 g, carbohydrates: 51.3 g, fiber: 8.4 g, total energy value: 417 kcal.6. Second breakfast: beet smoothie
Ingredients: beetroot 50 g, celery 40 g, apple 90 g, honey 12 g, oat bran 7 g, water 200 ml. The beetroot is peeled, the celery is cut into smaller pieces, the apple is peeled and the seeds are removed. All ingredients are placed in a blender and blended until a uniform consistency is achieved. The smoothie is consumed immediately after preparation. Nutritional value: protein: 3 g, fat: 1.1 g, carbohydrates: 26.2 g, fiber: 4.8 g, total energy value: 137 kcal.7. Lunchtime meal: tomato cream concoction
Ingredients: tomatoes 250 g onions 40 g garlic 5 g carrots 30 g parsley 20 g olive oil 10 g spices: salt, pepper, fresh basil, thyme, bay leaves. Onions and garlic are cleaned, finely chopped and fried in olive oil. Carrots and parsley are washed, cut into slices and added to the onions. Tomatoes are covered with boiling water, peeled, finely chopped and added to the remaining vegetables. Water or vegetable broth is added to the vegetables and seasoned to taste. The vegetables are cooked until soft. The soup is then mixed to achieve a creamy consistency. Nutritional value: protein: 4 g fat: 10.9 g carbohydrates: 13.6 g dietary fiber: 5.8 g total energy value: 177 kcal.8. Dish made of turkey with vegetables and rice
Components: – piece of turkey breast 150 g – basmati rice 70 g – vegetables per pan 200 g – olive oil 13 g – salt, black pepper, sweet paprika, basil, oregano. The turkey breast piece is thoroughly washed, cut into pieces and then fried in olive oil. Vegetables are added, the dish is seasoned with spices and the whole is steamed under a lid. Meanwhile, the rice is cooked according to the instructions on the packaging. The dish is served immediately after cooking. Nutritional value: protein: 38.7 g fat: 15.6 g carbohydrates: 63.2 g fiber: 0.4 g total energy value: 549 kcal.9. Lunch: salad with buckwheat groats and cheese
Ingredients: – buckwheat groats 80 g – mozzarella cheese 50 g – rucola 20 g – tomatoes 150 g – olive oil 5 g. Prepare buckwheat groats according to the instructions on the packaging. After cooking, let it cool down. Meanwhile, cut tomatoes and mozzarella into cubes. Add the cut ingredients and rucola to the buckwheat groats and season with olive oil. Nutritional value: - protein: 24 g - fat: 15.9 g - carbohydrate: 57.3 g - fiber: 6.8 g - total energy value: 480 kcal.10. Summary
A diet devoid of gluten is indispensable for individuals afflicted with celiac disease or gluten intolerance. It substantially enhances their quality of life and precludes the occurrence of serious complications. It should not be utilized by healthy individuals. If not appropriately balanced, it can result in malnutrition. The gluten-free diet is arduous to maintain and more expensive than conventional nourishment. It necessitates rigorous examination of food items to ensure they do not contain even traces of the harmful protein.
