The Rage Behind ‘Gluten-free’ Diets. Everything You Need to Know

The gluten-free diet has taken the world by storm. Those who have strict fitness goals are preferring to have a gluten-free lifestyle. Most people are opting for the Gluten-free diet either to hop onto the fitness bandwagon, or due to medical reasons. Let us see if it is worth the hype

What Are Gluten-Free Foods?

Gluten is a sort of protein you can find in wheat and other grains like barley or rye. For as long as we have been having bread, gluten has been a part of our diet. It does not offer any goodness and is as vestigial as an appendix but it can cause some complications in your fitness routine such as fatigue, bloating, or lethargy. Have you noticed feeling heavier or looking plumper after having loads of rice or bread? Gluten-free foods are products that do not contain gluten, focusing on naturally gluten-free grains like rice, quinoa, and corn.

Gluten-Free Diets: Everything You Need to Know

In general, Gluten-free diets are for people with celiac disease or gluten sensitivities. But in today’s time with people’s health getting more sensitive by the day, a lot of people are jumping on this lifestyle trend. There is no harm in following this and only goodness comes from having a gluten-free diet. Most people go gluten-free to adopt a healthier lifestyle and improve their wellness.

By simply replacing traditional ingredients with gluten-free alternatives one can start making the most of a gluten-free diet’s benefits. But one should plan their gluten-free meals well because this might cause them to lack essential nutrients like fibre, iron, and B vitamins.

Benefits of a Gluten-Free Diet

There are several benefits of gluten-free diets, especially for those with gluten sensitivities. These benefits include:

• Better digestion
• Reduced bloating
• Improved energy levels
• No lethargy
• Clearer skin
• Better focus
• Healthy weight management

These benefits of a gluten-free diet are not just for gluten-sensitive people. It is for everyone who wants to make their life better by staying one step ahead in their fitness journey.

Gluten-Free Diet Plan for Beginners

A gluten-free diet can seem overwhelming at first, but if you are disciplined, it is very simple to follow. This way, beginners can enjoy gluten-free meals every day. Here’s a gluten-free diet plan to help you get started:

• Pre-breakfast: Grab a handful of nuts and munch on those
• Breakfast: Have some gluten-free oats and top them off with vegan milk and berries.
• Lunch: Keep your grains gluten-free like quinoa with some grilled chicken for extra protein. For salad add lemon vinaigrette dressing.
• Snack: Have some nuts and a fruit
• Dinner: Have some fish with brown rice which is low in gluten.

This gluten-free diet plan for beginners is easy to follow and easy to keep up with. As you get used to this lifestyle you can try more complex recipes ensuring you get balanced nutrition.

Gluten-Free Meal Ideas

Do you need inspiration for gluten-free meals? Check out these gluten-free meal ideas to get started with your healthy lifestyle:

• Gluten-free pancakes: Use almond flour instead of maida and as toppings use banana slices, apple sauce, or maple syrup.
• Quinoa Salad: On a bed of quinoa add some chickpeas, some meat or fish of your choice, cherry tomatoes dressed in vinegarette, and lemon squeeze.
• Stir-Fried Vegetables: Add some tofu to stir-fried veggies to make the dish more protein-rich and add ketchup or barbeque sauce for flavour.
• Sweet Potato Fries: Sweet potatoes are gluten-free and make up for a great alternative to normal french fries.

These are super easy to make with ingredients that you can shop for very easily to set up your own gluten-free meal ideas.

List of Gluten-Free Foods and Snacks

In India, the concept of gluten-free has recently been rooted so having a list of gluten-free food can be a little difficult to check off. However, more natural food-oriented stores could have gluten-free options in their traditional ingredients. Some gluten-free foods and snacks include:

• Fresh vegetables
• Fresh fruits
• Nuts- walnuts, almonds
• Grains like quinoa and millet
• Lean meat
• Fish

In a wide range of options, if you look through the nutrition label, you will understand the authenticity of the gluten-free tag on our food products, and that way you can also indulge in some popcorn, crackers, and rice crisps.

Takeaway

While gluten-free diets have clear benefits for those with gluten sensitivities, it’s essential to approach them with the right knowledge and balanced nutrition. Whether you’re starting gluten-free for health reasons or looking to join the trend, make sure your meals are varied and wholesome. Additionally, remember to always stay hydrated! If you usually miss out on sipping on enough water throughout the day, try adding some electrolytes to enrich the water with minerals that you tend to lose especially during an intense workout. One more tip is to start your day with some nourishing and healthy food and on busy mornings make sure you grab a healthy snack for the road. MuscleBlaze’s range on Fit Foods is worth checking out for this.  Know that going vegan is a choice but staying healthy is a lifestyle. Make every meal nutritious and suitable for your health goals