At this point, we are all well aware of the word “gluten.” Nowadays, supermarkets offer many products that promote themselves as gluten-free. So, what exactly is a “gluten-free diet” and what should you eat and avoid on one? Let’s explore this topic in more detail. Read more below about the Gluten Free Diet Plan
What is Gluten Free Diet?
Let’s first understand what gluten is to comprehend a gluten free diet. Gluten is a protein commonly found in grains like rye, barley, and wheat. For those with conditions like celiac disease, consuming gluten can be harmful. These individuals, along with those who have gluten-related medical disorders, need to follow a gluten-free diet. Adopting a gluten free diet plan is said to increase energy levels, improve overall health, and even support weight loss efforts
A gluten-free diet plan eliminates products containing gluten, such as wheat and rye. Following this diet can boost energy levels, improve health, and aid in weight loss. While many gluten-free products are available in the market, it’s encouraged to consume naturally gluten-free foods like rice, corn, soy, potatoes, beans, and millet. However, starting a gluten-free diet alters your nutritional intake, so consult a healthcare provider before beginning one.
The gluten-free diet was initially created for people with celiac disease (CD), wheat allergies, and non-celiac gluten sensitivity (NCGS). Now, many follow a strict gluten-free diet to lose weight. Those adhering to a gluten-free diet plan must pay close attention to their dietary needs, staying mindful of the foods they eat and their origins.
For beginners, starting with a gluten-free diet plan for beginners can help ease the transition. Incorporating a gluten-free Indian diet plan can also make it easier to enjoy traditional meals while adhering to dietary restrictions. An individual following a gluten free diet plan for beginners must pay close attention to the requirements of their diet. They must be conscious of the foods they eat and where they come from to ensure they adhere strictly to a gluten free Indian diet plan.
Why does Gluten prove to be harmful to some people?
Gluten might be unhealthy for the body to consume. Due to the fact that it stops leptin, a protein that decreases hunger, from connecting to its receptor, eating gluten makes you feel more hungry. As a result, leptin resistance develops, which is thought to be one of the main reasons why people acquire weight. Grain that contains gluten is beneficial for health, energy gain, and weight loss.
Celiac Disease (CD): Celiac disease (CD) is an autoimmune condition in which the body perceives gluten as a potential threat from outside the body. The body overreacts by attacking the gluten proteins in an effort to eliminate this “threat.” The gut walls are harmed by this onslaught as well. As a result, people experience nutrient deficits, digestive problems, weight loss, anemia, exhaustion, melancholy, and stomach discomfort.
Non-Celiac Gluten Sensitivity (NCGS): The symptoms of NCGS are comparable to those of celiac disease. This involves bloating, irregular bowel movements, fatigue, eczema, or a rash. The digestive system is affected by these symptoms as well.
What to Eat and What to Avoid in a Gluten Free Diet
In India, those who have celiac disease or gluten sensitivity don’t have far to travel to get gluten substitutes to add to their diet. Rice is a staple food for the majority of the subcontinent. They only need to move from flatbread to rice. In our nation, there are numerous varieties of rice from which to choose. They can swap out wheat for millets if they don’t want to eat rice. They can choose jowar roti if they wish to eat roti rather than wheat roti.
Additionally, India has a huge selection of gluten-free food. For breakfast, you may have dosa, poha, fruit, or dhokla. For lunch, you could eat curry with rice, and for dinner, you might eat a salad and some grilled meat.