Are you a newbie who has recently started a gluten-free diet?
Are you confused as to what is gluten-free and what is not? Worry not! We’re here to burst this bubble for you.
Gluten-free diets are effective in treating celiac disease and help prevent its symptoms, making them beneficial for individuals with celiac disease. Additionally, people without celiac disease may also follow a gluten-free diet to support their health goals.
Let us now shed some light on 5 most common mistakes to avoid in gluten-free diet.
Jump in!
Mistake 1: Thinking that a gluten-free diet is a healthier option
Do you consider gluten-free cookies to be a healthier choice?
Think again.
While many packaged gluten-free foods—such as cookies and flour seem like a better option, they’re often made with refined starches like maize or white rice flour. These ingredients are low in fiber, vitamins, and high in sugar.
For those with celiac disease or gluten sensitivity, a gluten-free diet is essential.
But for those without these conditions, going gluten-free may not offer the best health benefits. In fact, in a gluten-free diet, you need to be mindful of your fibre intake, choose gluten-free whole grains, and ensure you’re getting enough B vitamins, iron, and more.
Mistake 2: Avoiding Grains
Another common misconception is that a gluten-free diet means avoiding all grains.
In reality, going gluten-free doesn’t mean you have to completely cut down on grains. You can enjoy a variety of gluten-free grains like corn, sorghum, wild rice, quinoa, buckwheat, and amaranth. These grains are packed with essential nutrients such as iron, magnesium, zinc, B vitamins, and fibre.
In fact, whole grains are a key source of soluble fibre, which support heart health, digestive health, weight management, blood pressure, and more. So, make sure to include gluten-free whole grains in your diet to maintain a balanced nutritional intake.
Mistake 3: Unnecessarily Following a Gluten-Free Diet
If you don’t have a gluten intolerance or celiac disease, there’s no need to go gluten-free. A gluten-free diet is beneficial only for those with gluten sensitivity. Cutting out whole grains unnecessarily can deprive you of essential vitamins and minerals. Instead of cutting out gluten, focus on reducing your intake of unhealthy packaged foods for balanced and healthy living.
Mistake 4: Consuming Highly Processed Gluten-Free Foods
From healthy packaged snacks like cookies and cakes to bread and pasta, there’s no shortage of convenient gluten-free options. However, these foods aren’t always the healthiest choice.
In many cases, gluten is replaced with extra fats or sugars to enhance flavor. So, just because something is gluten-free doesn’t mean it’s packed with nutrients or light on calories. Instead, focus on natural gluten-free foods like fruits, vegetables, lean proteins, nuts, seeds, and dairy for a balanced diet.
Mistake 5: Not Reading Food Labels
Reading and decoding food labels can be tricky, so be on the lookout for ingredients like wheat, barley, rye, malt, yeast, or oats. These ingredients can also appear in foods such as burgers, salad dressings, gravies, seasonings, and sauces.
Therefore, it is advised to always check food labels and know what you’re looking for.
Hidden Sources of Gluten
Checking all the product labels and ingredients can be a tiring task. To simplify your struggle, we have compiled a list of the top hidden sources of gluten. Check it out!
| Sl.no | Food Item |
| 1 | Cereal |
| 2 | Potato Chips |
| 3 | Meat Substitutes |
| 4 | Beer |
| 5 | Malt & Other Syrups |
| 6 | Soup |
| 7 | Medications |
| 8 | Salad dressings |
| 9 | Brewer’s yeast |
| 10 | Cheese |
| 11 | Candy |
| 12 | Alcohol |
| 13 | French Fries |
| 14 | Corn and Rice |
| 15 | Restaurant Eggs |
Final Verdict
A powerful quote, “The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison”. It’s always better to read the food labels and check what you’re putting inside your body.
The best gluten-free diet is eating healthy foods, gluten-free snacks, high-protein and high-fibre snacks, and consuming proper portion sizes. To gain more clarity on a gluten-free diet, you may also visit a nutritionist and design a diet plan as per your health goals.
FAQs
1. Is gluten-free food expensive?
Not always. You can use all wholesome ingredients to prepare your gluten-free meal. However, packaged gluten-free snacks are sold at premium rates. So, it’s always better to learn to prepare a few food items at home, like breads, cookies, and cakes.
2. Do cosmetics contain gluten?
Cosmetics may contain gluten. It is hence advised to read product labels and stay safe.
3. Why do people opt for a gluten-free diet?
People suffering from gluten-related illnesses like celiac disease, gluten intolerance, wheat allergy, dermatitis herpetiformis, and gluten ataxia choose a gluten-free diet to prevent the symptoms and lead a healthier lifestyle.
