2024-03-25 13:40:46
Gluten is what gives bread dough its elasticity. But with food manipulation, flours have become hyperloaded with gluten, triggering a wave of intolerance. This protein compound is found in various cereals such as wheat, spelt or rye, but it is also hidden in barley, kamut and einkorn. Even oats and quinoa, with their specific gluten, can be problematic.
At least gluten can be avoided without fear of deficiency, which is a godsend for those with intolerances. Knowing which foods contain gluten and which are gluten-free is crucial for stress-free shopping and the risk of accidental ingestion.
Foods to avoid on a gluten-free diet
Intolerant people should carefully avoid:
Cereals containing gluten: rye, oats, wheat, barley, and triticale (a cereal resulting from the cross between wheat and rye). This includes foods such as bulgur, couscous, spelt, breadcrumbs, wheat germ (and wheat germ oil), as well as all derived products such as breads, biscuits, rusks, pastries, pasta, gnocchi made with these flours, and breakfast cereals. Products containing traces of gluten: broth cubes (opt for gluten-free alternatives such as organic vegetable broths), surimis, industrial sauces, low-fat products, dessert creams, and in general any prepared dish from the food industry. Certain specific ingredients: soy sauce, glucose syrup, malt bran, beer, and yeast. These items may contain or be derived from gluten-containing grains, so it is best to avoid them.
A distinction to be made between allergy and intolerance
Cutting out gluten may be a necessity for those with allergies or intolerances, but it’s crucial to distinguish between the two. Gluten allergy can trigger serious reactions, while intolerance can cause digestive problems. Although some people can tolerate a small amount of gluten, its elimination is often necessary to prevent intestinal damage. However, some scientists warn against the tendency to cut out gluten without medical reasons. Discussion with a health professional is always recommended before changing your diet.
Gluten is sometimes hidden
Beware of gluten hiding in many everyday products, even where you don’t expect it. It sneaks into the breadcrumbs of breaded foods, canned soups, sauces, desserts, and even into some medications. Its elastic properties can also be used in products such as cold meats or icing sugar, where flour is used to absorb moisture. Sometimes gluten even slips into spices or processed foods without it being mentioned on the label.
Are gluten-free versions of foods a bad idea?
You can find a variety of gluten-free products, such as breads, biscuits, pastries and pastas, not only in specialty stores, but also on supermarket shelves. However, keep in mind that as with low-sugar products, these gluten-free alternatives may compensate for the lack of flavor and texture with increased use of additives or chemicals. The key is to read labels carefully and prioritize preparing dishes from raw ingredients rather than opting for ready-made meals.
Gluten alternatives for a balanced diet
Many gluten-free foods are available, starting with starchy foods. Replace wheat and its derivatives with alternatives such as potatoes, sweet potatoes, yams, or other cereals such as rice, corn, millet or buckwheat.
Legumes are also valuable allies in a gluten-free diet. Rich in starch, they provide plant proteins, fiber, vitamins and minerals. From chickpeas to beans, soya, beans (white, red, etc.) and lentils (blonde, green, coral, etc.), there is something for everyone.
Also favor fresh fruits and vegetables, steamed, stewed or baked to preserve their nutritional benefits. They are easily accompanied by crème fraîche, oil, Provence herbs or cinnamon.
For desserts, basic dairy products, sugar, honey and jam are gluten-free. Opt for alternative flours such as chestnut, rice, buckwheat or millet flour to prepare gourmet, gluten-free recipes.
Options for gluten-free bread
Alternatives often include breads made from alternative flours such as rice, buckwheat, tapioca, fonio or chestnut. Some people also tolerate oatmeal, which contains a different type of gluten than wheat, but this can vary between individuals. It’s important to note that some breads, even if they contain gluten-free ingredients like corn or buckwheat, may also contain wheat flour, so it’s crucial to check labels carefully or ask the baker questions to ensure the composition. Note: wraps or tortillas are an excellent alternative to bread, because they are often made from corn flour. This gluten-free option allows you to enjoy a variety of dishes while avoiding gluten.
Good practices for a gluten-free diet
First instruction to adopt: decipher the labels during your shopping. Stay vigilant on prepared meals, low-fat butters, sauces and even sausages, where gluten is often used for its texture. Make sure they don’t say “may contain traces of gluten” or look for the logo with a crossed out ear of wheat to be sure.
Go back to basics with raw foods and home-cooked meals. By choosing unprocessed foods, you significantly reduce the risk of finding gluten. The latter, especially low-fat ones filled with additives, contain gluten in different forms. By preparing your meals with fresh ingredients, you not only avoid gluten, but you also control sugar and fat levels, allowing you to better manage the nutritional value of your diet.
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