Whether you have a gluten intolerance, celiac disease, or just a curiosity about the gluten-free lifestyle, here’s what you need to know.
What is gluten?
Found in wheat, barley, rye, and triticale (a cross between rye and wheat), gluten is a protein created when two sub-proteins combine with water. Gluten contributes to several characteristics in food, including structure, texture, and kneadability.
What am I missing if I go gluten-free?
Gluten contains nutrients that are key to a balanced diet, but you can find them in plenty of other foods:
• Calcium: Broccoli, milk, yogurt, cheese, collard greens, almonds, amaranth, teff
• Iron: Fish, meat, chicken, beans, nuts, seeds, eggs, amaranth, quinoa, teff
• Vitamin B: Eggs, milk, meat, fish, orange juice, beans, nuts, seeds, gluten-free whole grains
• Vitamin D: Fortified milk and yogurt, egg yolks, salmon, sardines, tuna
• Fiber: Fruits, vegetables, beans, amaranth, quinoa, millet, buckwheat, sorghum, teff, flax
Tips for shopping, cooking & eating
First, bookmark this Gluten-Free Foods List prepared by a registered dietician at EatingWell magazine. Navigating stores and restaurants can be challenging, but trust us, this list covers just about everything!
A few highlights:
1) Look for gluten-free pastas like bean, corn, rice and quinoa noodles.
2) Hummus is an easy-to-make or easy-to-find, naturally gluten-free dip.
3) Enjoy fresh, whole foods or…
4) Blend fruits and veggies for gluten-free smoothies brimming with healthy nutrients and protein.
When you need something super quick and tasty, try one of our seven gluten-free EatingWell frozen entrées! Choose from Chicken & Wild Rice Stroganoff, Cherry Port Pork, Chicken & Fingerling Potatoes, Butter Chicken Masala, Steak Carne Asada, French Inspired Chicken or Korean Inspired Beef.