Gluten Free Diet and Your Health

Gluten Free Diet What is Gluten-free diet? Many of them think that Gluten is the monster of diet. You will shorten your life span if you consume more French fries, cheese burgers all through the day or consume six sodas in a day. It won’t be harmful or bad if you have a fresh crispy slice of whole wheat bread instead of all those Gluten.

Anyhow, bread has Gluten, which is in the form of protein in wheat rye, barley, Kamet, Spelt and oats. It is hidden in pizzas, bread, rolls, pasta and other processed foods. Most frankly American takes Gluten as a chief element in their diet. Most people does not know that Gluten cause extreme serious health problems for whoever consumes it. You can also be in danger if you have fully developed the celiac disease.

Dangers of Gluten on health

The publications of American medical association have recently discovered that people with analyzed and misanalysed and concealed celiac disease or complicated to Gluten have a more risk of death, like heart disease and cancer. This study of American medical association explained that almost from 1969 to 2008, 30,000 patients faced deaths in three groups, they are, one with full blown celiac diseases, the other with infection in their intestines and the third with latent celiac disease or elevated Gluten antibodies (Gluten sensitivity).

Prevention of Gluten sensitivity

Gluten sensitivity is a problem but there is cure for it. The cures are being away from Gluten or consume it in limited portions. If you need to know whether you are sensitive to it or not then you can visit a health practitioner or a functional adviser of medicine and get costly Ig G antibody trails done to find out whether this protein is danger for you or not. For a few, this type of testing can prove to be useful.

However, many of the people are curious in identifying the sensitivity of Gluten to find out, there is a very simple and cheap way, and that is an elimination diet which is to follow. The only thing you have to do is to remove Gluten from your diet for nearly two to six weeks. When you reduce your weight then your symptoms like joint pain, digestive problem and nasal abnormal accumulation may disappear. It is all from Gluten as it creates problem for you.

To investigate this matter the most important thing you have to do is to again add Gluten in your diet deliberately. After taking Gluten if you feel again the same symptoms as before then you have verified that you are sensitive to Gluten.

Statistic study on Gluten

A recent study found that 81% of people who are suffering with celiac diseases and who follow Gluten free diet have acquired weight. This is due to the habitual mess organization Gluten-free labelled on anything to be good for you. Many of Gluten-free junk foods and Gluten-free foods that are processed not only contain double the calories as per traditionally but also can be more in price.

Along with this Gluten free foods that are processed are less in fiber and there is no need for you to stay full for a long time and other people who follow a Gluten free diet are failed due to the advantages of good carbohydrates like fruits, beans and brown rice that helps to allow the flow of blood sugar. Naturally you can be Gluten free if you follow a diet with rich and processed foods like protein foods, lean meats, and vegetables as per the diet plan list. Complete your diet by including these processed foods in our recipes.

How To Diet If You Have Diabetes

diet diabetesIn order to effectively control and/or prevent diabetes, close monitoring of one’s diet is essential. When it comes to losing weight, however, what you eat will have the biggest impact; although exercise matters quite a lot, as well.

Contrary to popular belief though, a diabetic’s nutritional requirement is exactly the same as everybody else’s–no special food, nothing really complicated.

A diabetic diet is simply one that is high in nutrients, low in fat, and moderate in calories, making it healthy for non-diabetics, as well. (We recommend the South Beach Diet as a good diet plan for diabetics)

Opt for high-fiber carbohydrates

Compared to fats and proteins, carbohydrates have the most influence on blood sugar levels.What you need to do is to restrain your intake of highly processed carbohydrates (such as pasta, white bread, and rice), soda, junk foods, etc. Instead, choose complex carbohydrates that are high in fiber, like brown rice, sweet potatoes, yams, whole wheat pasta and bread, rolled oats, etc.

These types of carbohydrates helps even out blood sugar levels as they are digested more slowly, preventing your body from producing too much insulin. They also allow you to stay full longer and provides energy.One way to determine which carbohydrates are best for your diet is through the Glycemic Index (GI).

The GI allows you to figure out how quickly food is converted to sugar in your system. High GI foods raises the blood sugar rapidly, while low GI foods have minimal effects. Needless to say, a diabetic diet must consist of low GI food entries.

Here’s a simplified way to do it:

  • Eat plenty of non-starchy vegetables, beans, and fruits, like apples, pears, peaches, berries, bananas, mangoes, and papayas.
  • Eat whole grains, such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries as much as possible. But you can also have minimally processed ones, like stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  • Narrow down your intake of white potatoes, refined grain products, and concentrated sweets. Make white breads and white pasta as side dishes instead. Make ice cream an occasional treat and limit fruit juices to not more than a cup a day. Totally steer clear of sweetened drinks.
  • Choose healthy proteins and fats, such as beans, fish, skinless chicken, olive oil, nuts (almonds, walnuts, pecans), and avocados. Say no hydrogenated fats, which are usually found in fast foods and many packaged goods.
  • Have 5-6 meals a day, eating slowly and stopping when you’re full. Never skip breakfast.

Be careful about sweets

Just because you have diabetes, doesn’t mean you have to completely eliminate sugar in your diet. What is important is for you to be smart about your sweet choices and keep your consumption moderate.

Probably the most important question is: how do you incorporate sweets in a diabetic diet? It’s quite simple actually. Here’s how:

  • Forget the bread or pasta if you’re having dessert. Consuming sweets during a meal means additional intake of carbohydrates. Therefore, it is best to cut down on carbs during the same meal.
  • Add a little healthy fat to your dessert. Fat slows down digestion, meaning blood sugar levels don’t spike as quickly. Opt for healthy fats like those that can be found on peanut butter, ricotta cheese, yogurt, and some nuts.
  • Eat sweets with a meal. Eaten on their own, sweets and desserts can rapidly increase your blood sugar levels. To slow it down, eat them along with other healthy foods as part of your meal.
  • Savor each bite. Enjoy your dessert. Bite, chew, and bask in all its deliciousness. This will also prevent you from overeating.
  • And to cut down on your sugar intake, here’s how:Reduce your soda and juice intake. Instead, have sparkling water, plain or with a little juice mixed in.
  • Reducesugar amounts by ¼ to ⅓ when cooking or increase sweetness by adding cinnamon, nutmeg, or vanilla extract.
  • Satisfy your sweet tooth the healthy way. Instead of ice cream, blend up frozen bananas for a creamy, frozen treat. Or enjoy a small chunk of dark chocolate, rather than your usual milk chocolate bar.

Choose healthy fats

Diabetics must be careful with their fat intake, especially since they are more prone to heart diseases. Fats are also high in calories. Therefore, portion sizes must also be closely monitored.What are healthy fats?

These are unsaturated founds, which usually comes from plant and fish sources. Examples are olive oil, canola oil, nuts, and avocados. These also include omega-3 fatty acids, such as salmon, tuna, and flaxseeds, which can fight inflammation and are known to be good for the heart.

To effectively increase the amount of healthy fats in your diet, here’s what you can do:

  • Cook with olive oil.
  • Remove any visible fat from meat before cooking. Peel of the skin before cooking chicken and turkey.
  • Snack on nuts or seeds.
  • Grill, broil, or bake.
  • Have fish 2 or 3 times week instead of red meat.
  • When baking, use canola oil or applesauce instead of butter.

Eat at regularly set times

When a regular meal schedule is maintained, the body will be able to regulate blood sugar levels better. Consistently have moderate meal or snack portion sizes.