In recent years, the gluten-free diet has gained significant popularity and become a subject of interest for many individuals seeking a healthier lifestyle or managing certain medical conditions. While some embrace it as a dietary choice, others adhere to it out of necessity. We’re delving into the world of gluten-free diets, exploring what gluten is, why people choose to go gluten-free, and best of all, our suggestions for a delicious gluten-free lunch or dinner!
WHAT IS GLUTEN?
“Gluten is a mixture of proteins found in certain cereals, like wheat, rye and barley. As a result, gluten can be found in foods made from these cereals such as bread, biscuits, cakes, pasta, beer, and pizza.” (FSAI, 2023). Gluten can also be hidden in various processed foods and condiments, serving as a binding agent or thickener.
WHO NEEDS A GLUTEN-FREE DIET?
WHO NEEDS A GLUTEN-FREE DIET?
- Coeliac Disease: Coeliac disease is an autoimmune disorder in which the ingestion of gluten triggers an immune response, damaging the small intestine. It affects approximately 1% of the global population. Individuals with celiac disease must strictly avoid gluten to prevent long-term complications.
- Non-Coeliac Gluten Sensitivity: Some individuals experience adverse symptoms similar to those of coeliac disease without having the condition. This is referred to as non-celiac gluten sensitivity or gluten intolerance. People with this sensitivity may choose to follow a gluten-free diet to alleviate their symptoms.
- Wheat Allergy: A small percentage of the population has a genuine allergy to wheat. This is different from gluten intolerance, as it specifically targets proteins found in wheat and not gluten as a whole. These individuals need to avoid wheat but may not need to eliminate gluten from other sources.
BENEFITS OF A GLUTEN-FREE DIET:
BENEFITS OF A GLUTEN-FREE DIET:
- Improved Digestive Health: For individuals with coeliac disease or gluten sensitivity, adhering to a gluten-free diet can alleviate symptoms such as abdominal pain, bloating, diarrhoea, and constipation. The healing of the small intestine can lead to improved nutrient absorption and overall digestive well-being.
- Increased Energy Levels: Some people report feeling more energetic and less fatigued after adopting a gluten-free diet. This may be attributed to better nutrient absorption and reduced inflammation in the body.
- Enhanced Overall Health: Going gluten-free often prompts individuals to consume more whole foods and fewer processed products. This shift toward a cleaner, less processed diet can promote weight loss, reduced inflammation, and a healthier overall lifestyle.
NAVIGATING A GLUTEN-FREE DIET:
NAVIGATING A GLUTEN-FREE DIET:
- Read Labels: Gluten can hide in various products, so it's crucial to carefully read ingredient labels. Look for gluten-containing grains like wheat, barley, and rye. Additionally, be aware of hidden sources of gluten, such as soy sauce, salad dressings, and certain condiments. All our Eatto meals have full nutritional information available so you can make the right dietary choice for you. We also have a gluten-free section on our website to make life as easy as gluten-free pie! Gluten-free apple crumble anyone? Yum!
- Focus on Naturally Gluten-Free Foods: Many whole foods are naturally gluten-free, including fruits, vegetables, lean meats, fish, poultry, legumes, dairy products, and gluten-free grains like rice, quinoa, and corn. All our soups are naturally gluten-free and are the perfect nutritious lunch or light dinner. Our favourite is our Thai Sweet Potato Soup, lightly spiced sweet potato soup with aromatic coconut and ginger, delish!
- Seek Gluten-Free Alternatives: Fortunately, there are a wide range of gluten-free alternatives available in stores today, including gluten-free flours, bread, pasta, and baked goods. However, be mindful of their nutritional value and opt for whole-grain gluten-free products when possible. How about a gluten free spaghetti served alongside our richly flavoured Beef Bolognese? Or a veggie Puy Lentil Bolognese bursting with delicious Italian flavours? We have a dietary section dedicated to all our gluten-free meal options, with so many to choose from you’ll be spoilt for choice!
- Be Cautious when Dining Out: Eating out can pose challenges, as cross-contamination with gluten is a common concern. It's essential to communicate your dietary needs to restaurant staff and choose establishments with gluten-free options or dedicated gluten-free menus. Our chefs pay meticulous attention to ensuring cross contamination does not happen with our gluten free meals and with their skill and expertise you can enjoy restaurant quality meals from the comfort of your own home! How about our authentic Butter Chicken Curry or Thai Yellow Chickpea Curry? Trust us they rival any Indian or Thai restaurant offering!
While a gluten-free diet is essential for individuals with celiac disease or gluten sensitivity, it has become a popular choice for many seeking a healthier lifestyle. By understanding the basics of gluten and its impact on health, you can make informed decisions about whether a gluten- free diet is right for you and if so, we have so many delicious gluten-free options to choose from.
Check out the entire gluten-free range he
