15 gluten-free foods and recipes to diversify your meals

Gluten-free foods are all those that do not have wheat, rye and barley in their compositions. According to nutritionist Camille Cesário Reis (CRN 3 44408), meals are healthier without the presence of this protein, as foods that contain gluten – such as breads, pasta, cookies, crackers and cakes – are not nutritious. Learn how to eat healthier!

15 gluten-free foods to change your diet

Fruits, vegetables, grains and animal products such as milk, cheese and eggs are gluten-free foods. Check out below a list of products recommended by the nutritionist that will enrich your daily meals!

1. Rice
2. Potato
3. Sweet potato
4. Manioc
5. Yam
6. Pumpkin
7. Amaranth
8. chia
9. Linseed
10. chestnuts
11. Eggs
12. Meat
13. Milk
14. Yogurt
15. cheeses

Even if you are a person without gluten sensitivity, the nutritionist recommends adopting more diversified meals. “Studies show that healthy people are not affected by the consumption of gluten, but it is necessary to remember that having gluten as the basis of the diet will probably reduce the amount of other much more nutritious foods that could be part of the food routine and that may be needed for people to eat. health”, he adds.

What are the effects of gluten on the body?

According to Camille Cesário, the symptoms of gluten sensitivity are intestinal oscillations (constipation and soft stools), bloating and abdominal pain and a lot of gas formation. In addition, it is common for celiac to also present anxiety, skin lesions, restless mind and irritability.

“The poorly digested particles of gluten have the potential to worsen the intestinal barrier, attacking it and making it more permeable, allowing toxins and bacteria to pass through the intestinal mucosa. At the same time, toxins, bacteria and other particles called LPS (lipopolysaccharide) are released into the bloodstream, which are extremely inflammatory and can lead to low clinical grade systemic inflammation,” he explains.

However, those intolerant are not the only ones to suffer from gluten-based meals. For the nutritionist, consuming this protein in three, four or five meals a day can reduce the consumption of nutritious foods and, later, harm health.

Tips to eliminate gluten from your diet

Can you imagine being without the bun for breakfast? Despite being practical, it is not part of the gluten-free food team, so it has been left out in the meals of many Brazilians. But, after all, how to get rid of this and other products that have wheat, rye and barley? See the nutritionist’s recommendations:

• Make substitutions: “you can exchange for other sources of carbohydrates, such as roots and fruits, for example, which are much more nutritious”, he highlights.
• Look for new flavors: Currently, there are several gluten-free versions of classic foods such as cakes, breads and pasta.
• Discover new ingredients: brown rice, chia, flaxseed and sorghum are some products that yield a gluten-free flour that replaces the traditional ones in several recipes.
• Read the labels: “All industrialized foods must have the information on whether or not they contain gluten indicated on the label, more precisely at the end of the ingredient list. Some foods, such as oats, for example, may contain traces of gluten because they are processed in the same machines that pass other foods that contain gluten, thus being able to have contamination”, warns the professional.
• Look for a nutritionist: if you are finding it difficult to adapt to a new diet, try to talk to a nutritionist. In a consultation, you will have the support you need to make healthier meals.

“To know if you have some degree of gluten sensitivity or celiac disease, just take a test to confirm”, adds Camille. In addition, the aforementioned symptoms are signs that must be taken into account in the investigation of each patient’s case.

Gluten-free recipes for you to eat without fear

Just because you want to eat gluten-free doesn’t mean you’ll miss out on some classic dishes like pizza, cake and pie. On the contrary: just use your creativity in the kitchen and think of substitutes for flour. Now, just get your hands dirty with the following recipes!

Gluten free mozzarella pizza

Tasty and golden underneath: this is the pizza that CookFork teaches how to make for those who have eliminated gluten from their diet. To solve the problem of flour, this recipe bet on sweet flour and rice flour.

Pastel for celiacs and lactose intolerant

Rice flour, corn starch and sweet flour form the mixture responsible for the gluten-free pastry. Super simple, easy and quick to make, the recipe results in a personalized snack, because you choose the filling. In this case, it was meat, but it is also possible to make chicken or cheese.

Gluten-free blender pie

This recipe uses cornstarch in place of traditional white flour. In addition, it also takes milk, but this ingredient can be replaced by any vegetable drink of your choice. The tip is to be careful when choosing the filling, because the more colorful it gets, the more beautiful and tasty the pie will be.

chicken pancake

The substitutes for wheat flour in this recipe were corn flour, sweet flour and potato starch. By putting these and other ingredients in the blender, you will have a uniform dough to make the pancake discs. Then, just fill it with the foods you prefer: in this case, the chosen one was the shredded chicken.

Gluten-free bread

Cheap, practical, easy to make and very tasty. The list of qualities of this recipe is extensive and the bread made from it ends up being the salvation for those who cannot abandon the traditional. A cook’s secret: when unmoulding, place the bread on a wire rack to cool, so it doesn’t get wet on the underside.

brownie fit

What stands out the most about this recipe is the fact that it is made with chickpea flour. But don’t worry: the brownie doesn’t taste like this ingredient. In addition, the dessert takes eggs, coconut oil, brown sugar, cocoa, vanilla essence, yeast and 70% cocoa chocolate to decorate.

doom chocolate cake

In this last recipe, the traditional white flour gave way to oat flour. In addition to this item, the candy also has chocolate, coconut oil, eggs, demerara sugar and yeast. To finish off with a golden key this fluffy and tasty cake, a chocolate syrup made with milk, cocoa powder and sugar.

It’s no use just knowing which foods are gluten-free: it’s also necessary to find ways to replace ingredients that have this protein on a daily basis. So how about learning other gluten-free recipes? Thus, you have more health and quality of life.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.