Want To Go Gluten-Free? There Are Plenty Of Alternatives To Try
Gluten-free foods are currently booming. It was mainly William Davis’ book “Wheat Belly” that drew the attention of many people to wheat and a gluten-free diet. Many readers now feel that they live better without gluten. Stars like Gwyneth Paltrow swear by a gluten-free diet, also tennis star Novak Djokovic eats gluten-free. He even suggested that the secret of his best season ever in 2011 was going gluten-free.
Even though most people don’t really have a proven gluten intolerance or suffer from celiac disease, many claim they feel better when following a gluten-free diet. Whether you’re one of them or just want to try it out – read on to discover a variety of gluten-free alternatives.
What is “gluten”?
Gluten is a protein composite found in wheat, rye, barley and related grains or mixtures like spelt, green spelt, kamut, small spelt and emmer wheat.
All of the following foods are naturally gluten-free: corn, rice, wild rice, millet, brown millet, teff, buckwheat, amaranth, quinoa, soy, sesame, flaxseed, hemp, potatoes, vegetables, fruit, nuts, milk, eggs, meat, fish, poultry, legumes, fats, oils, etc.
Pasta, semolina, bulgur, couscous, etc. do contain gluten, but we’ve compiled a list of gluten-free alternatives for you:
- Pasta → rice, buckwheat, millet or corn noodles
- Semolina → polenta
- Bulgur → rice
- Couscous → quinoa
- Wheat bran → gluten-free oat bran
- Bread → gluten-free bread
- Cereal → corn flakes
- Granola → gluten-free granola mix
- Ovaltine → cocoa
- Beer → gluten-free beer
Alternatives to flour
Chestnut flour, lupine flour, guar gum, arrowroot flour, tapioca flour, banana flour, coconut flour, hemp flour, chickpea flour, soy flour, almond flour, quinoa flour, amaranth flour
Xanthan gum, carob bean gum, guar gum
Instead of wheatflakes, use rolled oats, rice flakes, soy flakes and millet flakes. Substitute puffed wheat or spelt with puffed rice or amaranth. You can also add seeds like flaxseeds and chia seeds or some nuts if you like it crunchy.
Tips for gluten-free cooking
Gluten-free flours can be used for baking, but keep in mind the following:
- Increase the amount of liquids you use
- Leave the dough to rest (it will thicken)
- Immediately process pasta or cookie dough to prevent it from drying out
Have you already tried a gluten-free diet and have some positive experiences to share? I’m looking forward to reading your comments!
Bye for now,
P.S.: Have you tried our gluten-free Wellness recipes? So delicious!