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

The list of gluten-free diet products is becoming more and more popular. What is its essence, why it is so useful and what results it gives, we need to understand in more detail.

What is gluten?

Gluten is a sticky protein substance found in grains. Thanks to its sticky properties, the bread is flexible, and the various sauces and margarine have a creamy texture. It makes bread and all baked goods soft, airy and spongy. It is used as a stabilizing agent during production.

The essence of the gluten-free diet

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

Avoiding 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.

This diet is also recommended for autism, schizophrenia and Down syndrome. Research shows that any change and excessive amount of genes can disrupt the functioning of the body.

With these kinds of changes in the genes, the peptides produced during the breakdown of gluten are not digested. In the body, it can affect the organs of the nervous system. The person may have epileptic seizures and developmental delays.

However, a gluten-free diet requires:

• bronchial asthma;
• Parkinson's disease;
• diabetes mellitus;
• autoimmune hepatitis;
• obesity;
• arteriosclerosis;
• allergy to vegetable protein;
• psoriasis;
• frequent migraine;
• chronic constipation.

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

Profit

Gluten is not only harmful, but also useful:

• is saturated with energy;
• binds vitamins and microelements;
• increases hemoglobin;
• strengthens the immune system and the bone system;
• promotes faster absorption of vitamins in the body;
• normalizes bowel function;
• recovers quickly after prolonged illnesses and surgeries.

Advantages and disadvantages

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

Advantages	Mistakes
The body gets rid of harmful waste products and toxins; Increases activity, improves mood; Varied diet; You feel good; Suitable for weight loss; Useful in baby food; It allows you to get rid of various diseases.	The composition of the products must be constantly monitored; Lack of vitamins and minerals.

Eating gluten-free foods helps treat celiac disease and gluten intolerance. It is also an excellent 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 deposit on the back wall of the organs, forming layers of fat on the body. Waste and toxins accumulate. Extra pounds appear.

Experts often recommend this type of diet for weight loss. It is most often recommended for obese people. Avoiding gluten-containing foods helps to clean the gastrointestinal tract, improve bowel movements and speed up metabolism.

This nutritional setup gives good results in weight loss. This is done by avoiding sweet foods, fast foods, and pasta. If someone does not suffer from celiac disease or individual gluten intolerance, it is not necessary to completely exclude gluten-free products.

The gluten-free diet (list of products in the later part of the article) has many features:

• enhances hair growth, strengthens;
• reduces various skin rashes, unevenness, roughness;
• improves a person's general condition;
• increases performance;
• reduce weight;

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

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

But its absence means vitamin deficiency:

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

That is why it is important to prepare the menu so that there is no vitamin deficiency. For this you need to take multivitamins.

Gluten-free diet for children

Celiac disease causes a lot of discomfort, especially for young children. When swallowed, gluten actively irritates the intestinal wall. It causes bloating, gas, diarrhea, constipation, rashes on the body, and also weakens the immune system. To avoid this, it is worth choosing a gluten-free menu.

The gluten-free diet (list of products below) allows you to use:

• fresh and cooked vegetables/fruits;
• every bird's egg;
• nuts and seeds;
• legumes;
• fresh meat/fish without added marinade;
• Seafood;
• dairy products;
• gluten-free baked goods/breads;
• compotes, fruit drinks, cocoa, tea;
• flower/lemon;
• not all grains.

Excluding cereals from the diet leads to a lack of carbohydrates in the child. To prevent this from happening, it is important to expand the menu with legumes and potatoes, and to eat a lot of vegetables and fruits.

Allowed cereals:

• Buckwheat
• Maize
• Rice
• Millet
• Tapioca
• Soy-bean

Parents should adhere to the following recommendations:

1. It's better to store gluten-free products in a dedicated compartment in the cupboard;
2. A special baking knife must be used;
3. Be sure to wash your hands at the same time as your regular meal when preparing food for your child;

4. Use separate containers;
5. Keep harmful products away from children;
6. The product should not be given to children if its gluten content is questionable.

Authorized and prohibited products

The gluten-free diet includes a list of products that help you create the most balanced menu so that there is no shortage of essential substances for the body. Gluten can be replaced with several products. And the dishes can be varied with various recipes.

The body gets trace elements from cereals, B vitamins from meat, fish and eggs. If you need minced meat to prepare any dish, make it at home from meat. Store-bought minced meat may contain wheat flour, breadcrumbs and chemical additives. It will be useful to eat vegetables and fruits all the time.

Healthy food	Harmful products
Vegetable oils; Every bird's egg; legumes; Fruits, vegetables; Dairy products, cheeses; Compotes/fruit drinks/cocoa/caffeinated drinks; Gluten-free baked goods; Cereals (rice, tapioca, buckwheat, lentils, soybeans); Fish meat; Seafood; Flower and lime honey; Walnut; legumes; Butter.	Cereals (barley, oatmeal, millet, semolina, rye); Bakery products made from white and rye flour; Products containing meat; Jelly semi-finished products; Fast food; Fermented beverages, juices, whiskey, bourbon, lemonade; Mayonnaise, various sauces, tomato paste, spices; Conserve; French fries; Store-bought fruit/vegetable puree; Candies.

Prohibited foods contain a lot of gluten.

This diet prohibits taking certain pill medications.

Prohibited food additives

In the case of a gluten-free diet, the following food additives must be excluded:

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

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

This diet includes healthy, varied and delicious foods:

• soups with vegetable/meat broth;
• porridge;
• gluten-free baked goods;
• fruit purees/salads;
• vegetable stews;
• meatball, slice;
• cottage cheese with any fruit;
• casseroles;
• scrambled eggs, omelets, poached eggs.

Weekly menu for the gluten-free diet

Gluten-free diet (the list of permitted and prohibited foods can be found above)With this menu item you can display:

Day of the week No. 1	Breakfast: cottage cheese with any fruit, green tea; Lunch: beef broth/soup, fresh vegetables; Snack: peach casserole, milk; Dinner: chicken (boiled), vegetables, tea.
Day of the week No. 2	Breakfast: boiled eggs (2), steamed meatballs, tea; Lunch: vegetable soup, fried chicken, vegetables; Snack: fruit salad, kefir; Dinner: tapioca with chicken and green peas.
Day of the week No. 3	Breakfast: vegetables in an omelette, bananas with strawberries and Greek yogurt, tea; Lunch: chicken soup with buckwheat and vegetables; Snack: cottage cheese with fruit, fermented baked milk; Dinner: French meat, vegetables.
Day of the week No. 4	Breakfast: 2 scrambled eggs with vegetables, tea; Lunch: vegetarian soup, fried fish; Snack: cottage cheese with herbs, gluten-free bread/crispy; Dinner: French fish, vegetables.
Day of the week No. 5	Breakfast: fried corn, honey, tea, fruit; Lunch: turkey broth soup, vegetables; Snack: cottage cheese casserole, kefir; Dinner: buckwheat, steamed chicken fillet, vegetables.
Day of the week No. 6	Breakfast: cottage cheese, fruit with Greek yogurt, tea; Lunch: creamy tomato soup, salad with chicken and vegetables; Snack: corn flour pancakes with jam, a glass of kefir; Dinner: rice with zucchini and tomatoes, fried chicken.
Day of the week No. 7	Breakfast: poached eggs, fruit, tea; Lunch: mushroom soup, salad with meat and vegetables; Snack: cottage cheese with fruit, kefir; Dinner: vegetable stew, boiled beef.

Gluten-free diet for diabetes

Diabetics are encouraged to eat gluten-free foods, but not all.Not all gluten-free foods have the right glycemic index.Diabetics, for example, eat oatmeal, its glycemic index is suitable for maintaining the necessary blood sugar level.

With the help of properly selected nutrition, the body receives all the necessary minerals and vitamins. Including gluten-free foods in your daily diet will help you stay healthy.

Sometimes gluten affects the intestines of patients. The doctor then 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.

This can cause weakness, apathy and lack of concentration.

Contraindications

You should not follow this diet if:

• pregnancy;
• loss of appetite;
• acute and chronic diseases;
• postoperative period;
• age of change;
• hormonal changes;
• endocrine diseases;
• heart diseases.

Gluten sensitivity can only be detected with a blood test. This type of nutrition should be selected by a doctor.

First course recipes for the gluten-free diet

Pasta with vegetables

Required:

• tomatoes - 3-4 pcs. ;
• bell pepper - 2 pcs. ;
• bulb;
• ½ carrot;
• rice noodles;
• chicken broth.

Cooking method:

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

Mushroom soup

Required:

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

Cooking method:

1. Wash and chop the mushrooms.
2. Boil water in a pan.
3. Add the mushrooms.
4. Chop the carrot, onion and potato. Add to the pan.
5. Salt to taste.
6. Cook the soup until it is completely cooked.

Second courses

Fish in French

Required:

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

Cooking method:

1. Thaw the fish, wash it and cut it into pieces. Fill the whole pan with it.
2. Wash and chop the vegetables.
3. Place the tomatoes in the second layer, the bell peppers in the third, the onions in the fourth, and the potatoes in the fifth.
4. Mix the egg with the cream/milk and add salt. Load everything.
5. Salt to taste.
6. Bake in the oven for 40-50 minutes until fully cooked.
7. Sprinkle with cheese at the end.

Vegetable stew

Required:

• zucchini - 2 pcs. ;
• eggplant - 2 pcs. ;
• tomatoes - 3-4 pcs. ;
• ½ onion;
• bell pepper - 3 pcs. ;
• homemade tomatoes - 100 ml;
• salt.

Cooking method:

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

Dessert

Casserole without wheat flour

Will be needed:

• cottage cheese - 800 gr;
• sugar - 1 glass;
• eggs - 3 pcs. ;
• potato starch - 2 tbsp. l. ;
• salt.

Cooking method:

1. Add an egg to the cottage cheese. Beat until smooth.
2. Crack the 2 eggs, separate the yolk from the white.
3. Pour sugar (half a glass) into the container with the yolk. Beat.
4. Beat the egg whites until they form airy peaks. Add salt.
5. Add the yolk to the cottage cheese. Add the remaining sugar and potato starch. Beat.
6. Pour in the protein. Mix everything.
7. Pour the dough into a greased mold.
8. Bake for 30-40 minutes at 180 degrees.

Waffles

You will need:

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

Cooking method:

1. Crack the eggs into a bowl. Stir until frothy.
2. Add salt and rice flour. Mix.
3. Add cornmeal. Beat.
4. Carefully pour in the oil and water. Mix.
5. Bake.
6. It can be served with honey, jam or salt.

Salads

Salad with mushrooms and meat

Required:

• mushrooms - 500 gr;
• chicken (breast) - 200 g;
• lettuce leaves - 6-7 pcs. ;
• crackers - 100 g;
• cheese - 100 gr;
• sour cream - 1 tablespoon. l.

Cooking method:

1. Wash and chop the mushrooms. Bake.
2. Fry the chicken and add salt.
3. Cut the lettuce and cheese.
4. Let's make biscuits. Add to the salad.
5. Put all the ingredients in a bowl, mix with sour cream and salt.

Seafood salad

Required:

• clams - 100 gr;
• sirtaki - 100 gr;
• tomatoes - 3-4 pcs. ;
• lemon juice;
• salt;
• olive oil - 1 tbsp. spoon.

Cooking method:

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

Diet price

The average weekly menu price starts at $30. All ingredients can be purchased in regular hypermarkets. There are also stores where you can buy ready-made gluten-free products. They often cost more there. Therefore, it will be more economical to cook all the food at home.

results

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

Opinions

This diet has a positive effect on health.

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

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

The gluten-free diet has rightfully gained its popularity. It has a very beneficial effect on the body and gives many positive results, and thanks to the wide product list, you can prepare not only a healthy but also a tasty menu.