Gluten-free diet. List of allowed and prohibited products. This week's recipes, menus

Gluten-free diet product lists are becoming more and more popular. What its essence is, why it is so useful and what results it gives, we should understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in grains. Due to its binding properties, bread has elasticity and various sauces and margarines have a creamy texture. It makes bread and all baked goods soft, airy and fluffy. It is used as a stabilizing substance in production.

The Essence of a Gluten-Free Diet

The takeaway is simple: You need to avoid foods containing gluten. This is done to cleanse the body and restore the digestive system and its normal functions.Giving up gluten can bring about positive changes within a week.

Who is this diet recommended for?

Mainly used to treat various diseases. First, doctors recommend this diet to celiac disease patients. Simply put, this is an individual intolerance to gluten that most often manifests itself as an allergic reaction.This diet also works for conditions such as autism, schizophrenia and Down syndrome. Research shows that any changes in genes and their excess can disrupt the body's functions.Because of this genetic change, the peptides produced during the breakdown of gluten are not digested. In the body, it can affect organs of the nervous system. The person may experience seizures and developmental delays.Gluten-free nutrition, in turn, is necessary for:

• Bronchial Asthma;
• Parkinson's Disease;
• diabetes;
• autoimmune hepatitis;
• obesity;
• Atherosclerosis;
• Allergy to plant proteins;
• psoriasis;
• Frequent migraines;
• Chronic constipation.

Even for healthy people, regular consumption of gluten can be harmful.

benefit

Gluten isn’t just bad, it’s good:

• energy saturation;
• Combines vitamins and trace elements;
• Increase hemoglobin;
• Strengthens immune and skeletal systems;
• Helps in faster absorption of vitamins in the body;
• Normalize intestinal function;
• Recovery is quick after long illness and surgery.

The advantages and disadvantages of

There are many advantages to a gluten-free diet (list of products later in this article). If you stick to this diet, your body will get the most beneficial substances from vegetables, fruits, and meats.

advantage	defect
The body eliminates harmful waste products and toxins; Increase activity and improve mood; a varied diet; feel good; Suitable for weight loss; Can be used in baby food; Can relieve various diseases.	The ingredients of the product need to be constantly monitored; Lack of vitamins and minerals.

Eating gluten-free foods can help 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 helps with weight loss

Gluten is a water-insoluble adhesive protein. It begins to deposit on the back walls of the organs, forming a fatty layer on the body. Waste and toxins accumulate. Excess weight appears.Experts often recommend this weight loss diet. In most cases, it is recommended for obese people. Avoiding gluten-containing foods helps cleanse the gastrointestinal tract, improve intestinal motility and speed up metabolism.This nutritional adjustment has great results for weight loss. This is achieved by eliminating any sweets, fast food, pasta. If a person does not have celiac disease or a personal gluten intolerance, there is no need to exclude gluten-free products entirely.A gluten-free diet (list of products later in this article) has many characteristics:

• Promote hair growth and enhance hair strength;
• Reduce various rashes, unevenness, and roughness;
• improve one's overall condition;
• Improve performance;
• weight loss;

• normalizes metabolic processes;
• Keeps you feeling full for longer.

An almost completely gluten-free diet is considered the most correct.But its deficiency can lead to vitamin deficiencies:

• Group B;
• D;
• calcium;
• gland;
• Some minerals.

Therefore, it is important to plan your menu to avoid vitamin deficiencies. For this, you need to take a multivitamin.

Gluten-free diet for children

Celiac disease can cause a lot of inconveniences, especially for young children. When ingested, gluten actively irritates the intestinal wall. It can cause bloating, gas, diarrhea, constipation, body rashes, and weakens the immune system. To avoid this, you should choose gluten-free menu options.Permitted for gluten-free diet (list of products below):

• fresh and cooked vegetables/fruit;
• eggs of all birds;
• nuts and seeds;
• legumes;
• Fresh meat/fish, no marinades added;
• seafood;
• dairy products;
• Gluten-free baked goods/breads;
• Preserved fruits, fruit drinks, cocoa, tea;
• Flower/linden honey;
• Not all types of grains.

Excluding grains from the diet can lead to carbohydrate deficiency in children. To prevent this from happening, it's important to diversify your menu to include beans, potatoes, and eat plenty of vegetables and fruits.Allowed grains:

• buckwheat
• corn
• rice
• Millet
• Cassava
• soybeans

Parents should follow the following advice:

1. It’s best to store gluten-free products in specially designated compartments in cabinets;
2. A dedicated baking knife should be used;
3. Always wash your hands when preparing food and regular meals for your child;

4. Use separate cutlery;
5. Keep harmful products out of the reach of children;
6. If the gluten content of a product is questionable, the product should not be given to children.

Allowed and prohibited products

Gluten-free diet includes a range of products that 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 vary from recipe to recipe.The body gets trace elements from grains and B vitamins from meat, fish and eggs. If you need minced meat to prepare any dish, then you should prepare it yourself at home. Store-bought mince may contain wheat flour, bread crumbs, and chemical additives. It is beneficial to eat vegetables and fruits regularly.

Healthy Food	Hazardous products
vegetable oil; eggs of all birds; legumes; fruit and vegetable; dairy products, cheese; Preserved fruits/fruit drinks/cocoa/caffeinated drinks; gluten-free baked goods; Cereals (rice, cassava, buckwheat, lentils, soybeans); meat fish; seafood; Flowers, linden honey; nut; legumes; butter.	Cereals (barley, oatmeal, millet, semolina, rye); baked goods made from white and rye flour; Products containing meat; Jelly semi-finished products; fast food; Fermented beverages, juices, whiskey, bourbon, lemonade; Mayonnaise, various sauces, ketchup, seasonings; canned food; potato chips; store-bought fruit/vegetable purees; candy.

Banned foods contain high amounts of gluten.

Certain tablet medications are prohibited on this diet.

Banned food additives

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

• E160——carotene, dye;
• E150 - sugar (caramel) color;
• E150c - Ammonia caramel;
• E150d - ammonium sulfate caramel (food coloring);
• E411 - Oatmeal gum (used in cosmetics industry);
• E636 - Maltol (confectionery products);
• E471 - Stabilizer (used to extend the shelf life of products);
• E953 – Isomalt (added to grilled meats, preserves, chocolate, chewing gum, ice cream);
• E965 – Maltitol (added to candies, chocolate, chewing gum).

What foods can be included in a gluten-free diet?

This diet is healthy, varied and includes delicious dishes:

• vegetable/broth soup;
• porridge;
• gluten-free baked goods;
• fruit puree/salad;
• vegetable stew;
• Meatballs, steaks;
• Cheese and any fruit;
• casseroles;
• Scrambled eggs, fried eggs, poached eggs.

Gluten Free Diet Weekly Menu

Gluten-free diet (list of allowed and prohibited foods is listed above)This can be represented by this menu option:

Day 1 of the week	Breakfast: cheese with any fruit, green tea; Lunch: Beef broth/soup, fresh vegetables; Snacks: peach casserole, milk; Dinner: chicken (boiled), vegetables, tea.
Day of the week 2	Breakfast: boiled eggs (2 pieces), couscous, tea; Lunch: vegetable soup, grilled chicken, vegetables; Snacks: fruit salad, kefir; Dinner: Cassava with chicken and green beans.
Day of the week 3	Breakfast: vegetable omelet, banana, strawberries, Greek yogurt, tea; Lunch: Buckwheat chicken soup, vegetables; Snacks: cheese with fruit, fermented roasted milk; Dinner: French meat and vegetables.
Day of the week 4	Breakfast: 2 scrambled eggs, vegetables, tea; Lunch: vegetarian soup, grilled fish; Snacks: Herb cheese, gluten-free bread/chips; Dinner: French fish, vegetables.
5th day of the week	Breakfast: corn fritters, honey, tea, fruit; Lunch: turkey soup, vegetables; Snacks: cheese casserole, kefir; Dinner: buckwheat, steamed chicken steak, vegetables.
Day of the week 6	Breakfast: cheese, fruit and Greek yogurt, tea; Lunch: Cream of tomato soup, chicken and green salad; Snacks: cornmeal pancakes with jam, a cup of kefir; Dinner: Rice with zucchini and tomatoes, grilled chicken.
7th day of the week	Breakfast: poached eggs, fruit, tea; Lunch: Mushroom soup, meat and vegetable salad; Snacks: cheese with fruit, kefir; Dinner: Stewed vegetables, boiled beef.

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 appropriate glycemic index.For example, diabetics are advised to eat oatmeal as its glycemic index is suitable for maintaining desired blood sugar levels.With the help of the right choice of nutrients, the body can get all the necessary minerals and vitamins. Incorporating gluten-free foods into your daily diet can help you stay healthy.Sometimes gluten affects a patient's intestines. Doctors then introduce gluten-free foods into the diet to provide all the nutrients needed for function.

Dangers of a gluten-free diet

The dangers of this diet are:

• Lack of vitamins B and D;
• Vitamin malabsorption.

As a result, weakness, apathy, and lack of concentration may occur.

Contraindications

You should not adhere to this diet if:

• Pregnant;
• anorexia;
• acute and chronic diseases;
• Postoperative period;
• menopause;
• hormonal changes;
• endocrine diseases;
• heart disease.

Gluten intolerance can only be detected with a blood test. Such nutritional supplements should be chosen by a physician.

First course recipes for a gluten-free diet

vegetable noodles

Required:

• Tomatoes – 3-4;
• Bell pepper – 2;
• Bulb;
• ½ carrot;
• rice flour;
• chicken soup.

Cooking methods:

1. Wash and chop vegetables.
2. Bring broth to boil.
3. Add vegetables and cook for 10 minutes.
4. Add noodles and cook until cooked through.
5. Add salt to taste.

mushroom soup

Required:

• Mushrooms – 0. 5 kg;
• ½ carrot;
• Bulb;
• Potatoes – 2-3 pcs

Cooking methods:

1. Wash and chop the mushrooms.
2. Bring water to a boil in a pot.
3. Add mushrooms.
4. Chop carrots, onions, potatoes. Add to pan.
5. Add salt to taste.
6. Simmer the soup until it is completely cooked.

Second course

fish in french

Required:

• Tilapia/catfish fillets – 1 kg;
• Tomatoes – 5;
• Bulb;
• Eggs – 7-8;
• Bell pepper – 2;
• Potatoes – 5;
• Milk/Cream – 0. 5 liters;
• cheese;
• Salt.

Cooking methods:

1. Thaw, clean and cut the fish. Fill the entire pot with it.
2. Wash and chop vegetables.
3. Place tomatoes on the second layer, green peppers on the third layer, onions on the fourth layer, and potatoes on the fifth layer.
4. Mix eggs with cream/milk and add salt. Fill everything up.
5. Add salt to taste.
6. Bake in the oven for 40-50 minutes until cooked through.
7. Finally, sprinkle with cheese.

stew

Required:

• Zucchini – 2 pieces;
• Eggplant – 2 pieces;
• Tomatoes – 3-4;
• ½ onion;
• Bell pepper – 3;
• Homemade tomatoes – 100 ml;
• Salt.

Cooking methods:

1. Wash vegetables.
2. Cut into cubes.
3. Pour into hot skillet. Fry for 15-20 minutes.
4. Pour in the tomatoes. Cook for another 20 minutes.
5. Add salt to taste.

dessert

Casserole without flour

will be needed:

• Cheese – 800 g;
• Sugar – 1 cup;
• Eggs – 3;
• Potato starch - 2 tbsp. lake;
• Salt.

Cooking methods:

1. Add an egg to the cheese. Stir until smooth.
2. Crack 2 eggs and separate the yolks from the whites.
3. Pour sugar (half a cup) into the container with egg yolks. beat.
4. Beat egg whites until airy peaks form. With salt.
5. Add the egg yolks to the cheese. Add remaining sugar and potato starch. beat.
6. Pour in egg whites. Mix everything.
7. Pour the dough into the oiled mold.
8. Bake at 180 degrees for 30-40 minutes.

waffle

You will need:

• Eggs – 4;
• Rice noodles – 125 g;
• Cornflour – 125 g;
• Sunflower oil – 150 ml;
• Water – 150 ml;
• Salt;
• Containers with high sides.

Cooking methods:

1. Crack the eggs into a bowl. Stir until foam forms.
2. Add salt and rice flour. mix.
3. Add cornmeal. beat.
4. Carefully pour in the oil and water. mix.
5. bake.
6. Can be eaten with honey, jam or salt.

salad

Mushroom and meat salad

required:

• Mushrooms – 500 g;
• Chicken (breast) – 200 g;
• Lettuce leaves – 6-7;
• Biscuits – 100 g;
• Cheese – 100 g;
• Sour cream – 1 tbsp. lake

Cooking methods:

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

seafood salad

Required:

• Mussels – 100 g;
• Sirtaki – 100 g;
• Tomatoes – 3-4;
• lemon juice;
• Salt;
• Olive oil – 1 tbsp. spoon.

Cooking methods:

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

food prices

On average, weekly menu prices start at $30. All ingredients can be purchased at regular hypermarkets. There are also stores selling ready-made gluten-free products. There they cost many times more. Therefore, it would be more economical to cook all the food at home.

result

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

Comment

This diet has positive effects on health.People who have tried this diet are pleased with the results:

• The intestines are cleansed;
• Chronic diseases disappear;
• A feeling of lightness appears;
• weight loss;
• Improved skin condition;
• The risk of allergic reactions is reduced.

Gluten-free diets have rightly gained popularity. It is very good for the body and brings many positive results, and thanks to the wide variety of products you can create not only healthy but also delicious menus.