Gluten-free diet. List of permitted and prohibited products. Recipes, menu of the week

The list of gluten-free dietary products is gaining more and more popularity. What is its essence, why it is so useful and what results it gives, we must understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in cereals. Thanks to its adhesive properties, bread has elasticity, and various sauces and margarines have a creamy texture. It makes bread and all baked goods soft, airy and spongy. In production it is used as a stabilizing substance.

The essence of a gluten-free diet

The point is simple: you need to avoid eating foods that contain gluten. This is done to cleanse the body, restore the digestive system and its normal functioning.

Giving up gluten leads to positive changes within a week.

Who is this diet recommended for?

It is mainly used for various diseases. First of all, doctors recommend this diet for people with celiac disease. Simply put, this is an individual intolerance to gluten, which is most often expressed by allergic reactions.

For diseases such as autism, schizophrenia and Down syndrome, this diet is also recommended. Research shows that any changes in genes and their excessive amount can disrupt the functioning of the body.

With changes of this type in genes, the peptides produced during the breakdown of gluten are not digested. In the body, it is capable of affecting the organs of the nervous system. The person may have epileptic seizures and developmental delays.

In turn, gluten-free nutrition is necessary for:

• bronchial asthma;
• Parkinson's disease;
• diabetes mellitus;
• autoimmune hepatitis;
• obesity;
• atherosclerosis;
• allergies to vegetable proteins;
• psoriasis;
• frequent migraines;
• chronic constipation.

Regular consumption of gluten can be harmful even for a healthy person.

To benefit

Gluten is not only harmful, but also beneficial:

• saturates with energy;
• binds vitamins and microelements;
• increases hemoglobin;
• strengthens the immune and skeletal system;
• helps with faster absorption of vitamins in the body;
• normalizes intestinal function;
• recovers quickly after illnesses and prolonged operations.

Advantages and disadvantages

A gluten-free diet (product list later in this article) has many advantages. The body receives the most beneficial substances from vegetables, fruits and meat if you follow this diet.

Benefits	Imperfections
The body gets rid of harmful waste and toxins; Increases activity, improves mood; A varied diet; Feeling good; Suitable for weight loss; Useful in baby food; Allows relief from various diseases.	It is necessary to constantly monitor the composition of products; Lack of vitamins and minerals.

Eating gluten-free foods helps manage celiac disease and gluten intolerance. It's also a great way to combat intestinal discomfort and reduce the risk of diabetes and cancer.

Gluten-free diet for weight loss

Gluten is an adhesive protein that does not dissolve in water. It begins to be deposited on the back walls of the organs, forming layers of fat on the body. There is an accumulation of waste and toxins. Extra pounds appear.

Experts often recommend this type of diet for weight loss. Most often it is recommended for obese people. Avoiding foods containing gluten helps cleanse the gastrointestinal tract, improve intestinal motility and speed up metabolism.

This nutritional adjustment gives good results in weight loss. This happens by eliminating any sweet foods, fast food, pasta. If a person does not suffer from celiac disease or individual gluten intolerance, it is not necessary to completely exclude gluten-free products.

A gluten-free diet (list of products later in this article) has several features:

• increases hair growth, strengthens it;
• reduces various rashes, irregularities and roughness;
• improves a person's general condition;
• increases performance;
• reduces weight;

• normalizes metabolic processes;
• keeps you feeling full for a long time.

A diet with almost complete exclusion of gluten is considered the most correct.

But its absence leads to a lack of vitamins:

• group B;
• D;
• calcium;
• gland;
• some minerals.

Therefore, it is important to create a menu so that there is no vitamin deficiency. To do this, you need to take multivitamins.

Gluten-free diet for children

Celiac disease causes many problems, especially for young children. When ingested, gluten actively irritates the intestinal walls. It causes bloating, gas, diarrhea, constipation, rashes on the body and also weakens the immune system. To avoid this, you must choose a gluten-free menu.

A gluten-free diet (list of products below) allows the use of:

• fresh and cooked vegetables/fruits;
• eggs of all birds;
• nuts and seeds;
• legumes;
• fresh meat/fish, without added marinade;
• Seafood;
• dairy products;
• gluten-free bakery products/breads;
• compotes, fruit juices, cocoa, tea;
• flower/linden honey;
• not all types of cereals.

Exclusion of cereals from the diet leads to carbohydrate deficiency in the child. To prevent this from happening, it is important to diversify your menu with legumes, potatoes and eat a lot of vegetables and fruits.

Allowed cereals:

• Buckwheat
• Corn
• Rice
• Millet
• Tapioca
• Soy

Parents must follow the following recommendations:

1. It's best to keep gluten-free products in a specially designated compartment of the cupboard;
2. A special roasting knife must be used;
3. Be sure to wash your hands when preparing food for your child at the same time as preparing regular food;

4. Use separate dishes;
5. Keep harmful products out of the reach of children;
6. The product should not be given to children if its gluten content is questionable.

Allowed and prohibited products

A gluten-free diet includes a list of products that will help you create the most balanced menu so that the body does not lack essential substances. Gluten can be replaced with a variety of products. And the food can be varied with different recipes.

The body receives trace elements from cereals, vitamin B from meat, fish and eggs. If you need minced meat to prepare any dish, you must prepare it yourself from meat at home. Store-bought minced meat may contain wheat flour, breading and chemical additives. It will be beneficial to constantly eat vegetables and fruits.

Healthy food	Harmful products
Vegetable oils; Eggs of all birds; Legumes; Vegetable fruits; Dairy products, cheeses; Jams/fruit drinks/cocoa/caffeinated drinks; Gluten-free bakery products; Cereals (rice, tapioca, buckwheat, lentils, soy); Fish meat; Seafood; Flower, linden honey; Nuts; Legumes; Butter.	Cereals (barley, oats, corn, semolina, rye); Bakery products based on white and rye flour; Products containing meat; Gelatinous semi-finished products; Fast food; Fermented drinks, juices, whiskey, bourbon, lemonades; Mayonnaise, various sauces, tomato paste, seasonings; Canned food; Chips; Store-bought fruit/vegetable purees; Candy.

Prohibited foods contain a lot of gluten.

This diet prohibits taking certain medications in pill form.

Prohibited food additives

When following a gluten-free diet, the following food additives should be excluded:

• E160 – carotenes, dyes;
• E150 – sugar color (caramel);
• E150c – ammonia caramel;
• E150d – ammonium sulfate caramel (food coloring);
• E411 – oat gum (used in the cosmetic industry);
• E636 – maltol (confectionery products);
• E471 – stabilizer (used to extend the useful life of products);
• E953 – isomalt (added to roast meats, confectionery, chocolate, chewing gum, ice cream);
• E965 – maltitol (added to candies, chocolate, chewing gum).

What foods can you include on a gluten-free diet?

This diet is healthy, varied and contains delicious dishes:

• soups with vegetable/meat broth;
• porridge;
• gluten-free bakery products;
• fruit purees/salads;
• vegetable stews;
• meatballs, cutlets;
• cottage cheese with any fruit;
• casseroles;
• scrambled eggs, omelets, poached eggs.

Weekly menu for a gluten-free diet

Gluten-free diet (the list of foods permitted and prohibited for consumption is given above)can be represented by this menu option:

Day of the week #1	Breakfast: cottage cheese with any fruit, green tea; Lunch: meat broth/soup, fresh vegetables; Snack: peach casserole, milk; Dinner: chicken (boiled), vegetables, tea.
Day of the week #2	Breakfast: boiled eggs (2 pieces), steamed meatballs, tea; Lunch: vegetable broth, roast chicken, vegetables; Snack: fruit salad, kefir; Dinner: tapioca with chicken, peas.
Day of the week #3	Breakfast: vegetable omelet, banana with strawberries with Greek yogurt, tea; Lunch: chicken soup with buckwheat, vegetables; Snack: cottage cheese with fruit, fermented baked milk; Dinner: French meat, vegetables.
Day of the week #4	Breakfast: 2 scrambled eggs with vegetables, tea; Lunch: vegetarian soup, baked fish; Snack: cottage cheese with herbs, gluten-free bread/chips; Dinner: French fish, vegetables.
Day of the week #5	Breakfast: corn fritters, honey, tea, fruit; Lunch: turkey broth soup, vegetables; Snack: curd casserole, kefir; Dinner: buckwheat, steamed chicken cutlets, vegetables.
Day of the week #6	Breakfast: cottage cheese, fruit with Greek yogurt, tea; Lunch: tomato cream soup, salad with chicken and vegetables; Snack: cornmeal pancakes with jam, a glass of kefir; Dinner: rice with zucchini and tomatoes, roast chicken.
Day of the week #7	Breakfast: poached eggs, fruit, tea; Lunch: soup with mushrooms, salad with meat and vegetables; Snack: cottage cheese with fruit, kefir; Dinner: vegetable stew, boiled meat.

Gluten-free diet for diabetes

People with diabetes are encouraged to eat gluten-free foods, but not all.Not all gluten-free foods have an adequate glycemic index.For example, people with diabetes are advised to eat oats as their glycemic index is adequate to maintain the required blood sugar level.

With the help of a properly selected diet, the body receives all the necessary minerals and vitamins. Including gluten-free foods in your daily diet helps maintain health.

Sometimes gluten affects patients' intestines. Next, the doctor introduces gluten-free foods into the diet to provide all the nutrients needed to function.

The dangers of a gluten-free diet

The dangers of this diet are:

• lack of vitamins B and D;
• poor absorption of vitamins.

Because of this, weakness, apathy and lack of concentration may occur.

Contraindications

You should not follow this diet if:

• pregnancy;
• anorexia;
• acute and chronic illnesses;
• postoperative period;
• menopause;
• hormonal changes;
• endocrine diseases;
• heart diseases.

Gluten intolerance can only be detected through blood tests. This type of nutrition must be selected by a doctor.

First course recipes for a gluten-free diet

Pasta With Vegetables

Mandatory:

• tomatoes – 3-4 pieces;
• pepper – 2 pcs. ;
• light bulb;
• ½ carrot;
• Rice noodle;
• chicken broth.

Cooking method:

1. Wash and chop the vegetables.
2. Boil the broth.
3. Add vegetables, cook for 10 minutes.
4. Add the pasta and cook until fully cooked.
5. Salt to taste.

Mushroom soup

Mandatory:

• mushrooms – 0. 5 kg;
• ½ carrot;
• light bulb;
• potatoes – 2-3 pcs.

Cooking method:

1. Wash the mushrooms and chop.
2. Boil water in a pan.
3. Add the mushrooms.
4. Chop carrots, onions, potatoes. Add to pan.
5. Salt to taste.
6. Cook the soup until fully cooked.

Second courses

Fish in French

Mandatory:

• tilapia/pangasius fillet – 1 kg;
• tomatoes – 5 pieces;
• light bulb;
• eggs – 7-8 pieces;
• pepper – 2 pcs. ;
• potatoes – 5 pcs. ;
• milk/cream – 0. 5 l;
• cheese;
• salt.

Cooking method:

1. Defrost the fish, wash and cut. Fill the entire pan with it.
2. Wash and chop the vegetables.
3. Place the tomatoes in the second layer, the peppers in the third, the onions in the fourth and the potatoes in the fifth.
4. Mix the eggs with the cream/milk and add salt. Fill in everything.
5. Salt to taste.
6. Bake in the oven for 40-50 minutes until fully cooked.
7. At the end sprinkle with cheese.

Vegetable stew

Mandatory:

• zucchini – 2 pcs. ;
• eggplants – 2 pieces;
• tomatoes – 3-4 pieces;
• ½ onion;
• pepper – 3 pcs. ;
• homemade tomato – 100 ml;
• salt.

Cooking method:

1. Wash the vegetables.
2. Cut into cubes.
3. Pour into a hot frying pan. Fry for 15-20 minutes.
4. Pour in the tomato. Cook for another 20 minutes.
5. Salt to taste.

Dessert

Casserole without wheat flour

Will need:

• cottage cheese – 800 gr;
• sugar – 1 glass;
• eggs – 3 pieces;
• potato starch - 2 tablespoons. I. ;
• salt.

Cooking method:

1. Add an egg to the cottage cheese. Beat until softened.
2. Break 2 eggs, separate the yolks from the whites.
3. Pour sugar (half a glass) into the container with yolks. To knock.
4. Beat the egg whites until airy peaks appear. Add salt.
5. Add the yolks to the cottage cheese. Add the remaining sugar and potato starch. To knock.
6. Pour in the egg whites. Mix everything.
7. Pour the dough into a greased pan.
8. Bake for 30-40 minutes at 180 degrees.

waffles

You will need:

• eggs – 4 pieces;
• rice flour – 125 g;
• corn flour – 125 g;
• sunflower oil – 150 ml;
• water – 150ml;
• salt;
• container with high sides.

Cooking method:

1. Break the eggs into a bowl. Stir until foam forms.
2. Add salt, rice flour. Mix.
3. Add cornmeal. To knock.
4. Carefully pour in the oil and water. Mix.
5. To roast.
6. It can be served with honey, jam or salt.

Salads

Salad with mushrooms and meat

Mandatory:

• mushrooms – 500 gr;
• chicken meat (breast) – 200 g;
• lettuce leaf – 6-7 pieces;
• cookies – 100 g;
• cheese – 100 gr;
• sour cream – 1 tablespoon. I.

Cooking method:

1. Wash and chop the mushrooms. Fry.
2. Fry the chicken, add salt.
3. Cut the lettuce and cheese.
4. Prepare cookies. Add to salad.
5. Add all ingredients to a bowl, mix with cream and salt.

Seafood salad

Mandatory:

• mussels – 100 gr;
• sirtaki – 100 gr;
• tomatoes – 3-4 pieces;
• lemon juice;
• salt;
• olive oil – 1 tablespoon. to harvest.

Cooking method:

1. Place the mussels in a salad bowl.
2. Cut the sirtaki into cubes.
3. Wash the tomatoes and cut into cubes.
4. Add salt, lemon juice, season with olive oil.

Diet price

On average, the price for a weekly menu starts from $30. All ingredients can be purchased in regular hypermarkets. There are also stores selling gluten-free prepared products. There they cost many times more. Therefore, it will be more economical to cook all foods at home.

results

Weight loss on this diet occurs within a week. You can lose 3kg. The manifestation of allergic reactions decreases within 2 weeks. The intestines are completely cleansed and return to normal after 1-1. 5 months.

Assessments

This diet has a positive effect on health.

People who have tried this diet are satisfied with the results:

• the intestines are cleansed;
• chronic illnesses disappear;
• lightness appears;
• weight decreases;
• skin condition improves;
• the risk of allergic reactions is reduced.

The gluten-free diet has rightly gained popularity. It is very beneficial for the body and gives a lot of positive results, and thanks to the wide list of products, you can create not only a healthy menu, but also a tasty one.